More Fun with the Saturday 10am free class.
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Workout of the Day
8:30am Oly class with Jessica
10:00am All comers class with Jeremy – basic crossfit moves
All other classes, coaches please use: Lunges
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Benchmark workout next week:
Monday and Thursday
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Robin is raising money for Greenhill Humane Society by running in Bark in the Park on Sunday. She’s only $200 away from her goal of $1000. Please donate here if you can! Thank you!
Saturdays workouts at 10am – They are big, free and fun – you don’t have to be a Eugene Crossfit member to come.
Come check it out, and bring a friend!
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FUNDAY FRIDAY!!!
Workout of the Day
7 Rounds, 1:30 as many ladder points as you can:
Start with
5 Deadlifts
7 Pushups
5 Burpees
then, with the remaining time, running ladder
Run outside, start at 0
Run to 1 and back to 0 = 1 point
Run to 2 and back to 0 = 1 more point = (2 total points)
Run to 3 and back to 0 = 1 more point = (3 total points)
Until your 1:30 is up. Almost getting back to 0 = no rep.
Then, rest 2:00 and start again. 7 rounds total.
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If you want to use the shower, go ahead! It is 100% functional.
But we are not 100% done, we are still working on some stuff. Including the door not being able to close.
Party at 5am?
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Workout of the Day
Front Squat
5 – 5 – 5 -5 – 5
5 Rounds
30 Seconds on
30 Seconds off
Push Press
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Here’s an inspiring photo I found online.
Last week during an introduction, an older gentleman who had just finished the Eugene Marathon said the following:
“You’ve got to do the best you can with what you’ve got.”
This is what you are all doing – you are all elite athletes working towards becoming the best you can be with what you’ve got. No matter who you are, watching you achieve that is awesome and inspiring. I love it.
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Workout of the Day
10!
Toes To Bars
Burpees
Lunges x 2
Mountain Climber x3
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Also, Spencer French just got a new job at the Chase bank near our box at Valley River. Tomorrow if you sign up for an account you get $100 deposited into your account. If your bank is currently inconvenient, might as well sign up for Spencer’s bank, and tomorrow would be the day to do it, since you’re always at the gym and everything.
Warming up the shoulders!
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Workout of the Day
Benchmark Workout of the Week
MURPH
For Time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Read about what Michael Murphy did for his country here.
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Please help out Farbod (one of our amazing athletes) by completing this two minute survey:
Keri helping Charlotte on the one-legged-squat.
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Workout of the Day
3 Rounds
Row 200 Meters (run if rower is not available)
10 Box Jumps
15 Kettlebell Swings
20 Double Unders
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Congrats to the winner of the Bracket for the Spring Fever – Colin M!
Second Place – Barak
Third Place – Anna P
This means he picked the most correctly of anyone when he chose his bracket. He wins two free tickets to the dirty dash!
And here is his winning bracket.
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