1. Wednesday CrossFit class

    Crooked River CrossFit – CrossFit View Public Whiteboard Push Press (5-5-5) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups…Read More

  2. Tuesday CrossFit Class

    Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Amrap 5 Rope Climbs -rest 1 min Amrap 4 Burpees -rest 1 min Amrap 3 Ring Dips -rest 1 min Amrap 2 Wall Climbs -rest 1 min Amrap 1 bike Cals…Read More

  3. Monday CrossFit Class

    Crooked River CrossFit – CrossFit View Public Whiteboard Front Squat (5-5-5) Metcon (Time) 3 RFT 15 hang cleans 135/95 15 thrusters 135/95…Read More

  4. Friday 06/02/2017

    Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5RM) *ascending in weight, building to a 5RM *try adding 5lbs from last time *1 set every 3 minutes KB Sprint (Time) 10RFT 100 yard sprint 10 KB Swings 53/35…Read More

  5. Thursday Open Gym

    Crooked River CrossFit – CrossFit View Public Whiteboard GOAT (AMRAP – Reps) “Weakness Thursday” EMOMx 20: Odd: Movement 1 Even: Movement 2Pick movements that you may struggle with. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses…Read More

  6. Wednesday 05/31/2017

    Crooked River CrossFit – CrossFit View Public Whiteboard Shoulder Press (5-5-5RM) *ascending in weight, building to a 5RM *try adding 5lbs from last time *1 set every 3 minutes Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3 Front Squats 185/125 6 Bar Muscle Ups 3 Front Squats 185/125 60 Doub…Read More

  7. Tuesday 05/30/2017

    Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1000m run then 50 Snatches 75/55 25/20 cal Bike…Read More

  8. Monday 05/29/2017

    Crooked River CrossFit – CrossFit View Public Whiteboard Back Squat (5-5-5RM) *ascending in weight, building to a 5RM *try adding 5lbs from last time *1 set every 3 minutes Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 8 Push Jerks 135/95 8 Pistol Squats…Read More

  9. MEMORIAL DAY MURPH

    Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here…Read More

  10. Friday CrossFit class

    Crooked River CrossFit – CrossFit View Public Whiteboard Sumo Deadlift (5-5-5) Metcon (Time) For Time 21-15-9 Bike Cals KBS 53/35…Read More