Eugene CrossFit - The Best CrossFit Gym In Eugene

Saturday, 8/30/2014




Workout of the Day

6:30 WOD with Jen
7:30am – Mobility WOD
8:00am WOD with Jen
9:00 – Strength WOD with Rory
10:00 – All comers free class with Jeremy, bring a friend!

NO beginner class with Coach Holly (but we will continue next week)

11:15, 2:30, 5:30 – Regular WOD



Friday, 8/29/2014



Workout of the Day

Skill session: Rope climbs 10-15 ascents try different ways to wrap the rope: Russian and Spanish and you could try legless or L-sit for for a partial rope climb.

Conditioning: 5 X 5 minute Amraps of Deck of Cards game .

(Have to do a burpee before you do each card. Each round the number of burpees per card goes up. )


Thursday, 8/28/2014



Workout of the Day

Skill session:
Partner negative pull ups CF football style
AND pistols.

Lifting :
Overhead Walking Lunges with a bar. Heavies you can for 8 steps.


3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating armsT
800-meter running farmer carry, 15-lb. dumbbells



Wednesday, 8/27/2014




Workout of the Day

Skill Session:
Push ups
EMOM x number for 10 minutes
(if coach sees you doing bad push ups= 5 burpees on the spot)

Weighted Ring dips .
find a 2 rm then 3 sets of 2 at a lighter weight.

EMOM 9 minutes:
8 DB row from push ups position
6 db push press.



Tuesday, “Kelly” 8/26/2014




Workout of the Day

Skill session:
Max Verticle Jump
(use a ring as your target and keep shortening the strap higher and higher).

Conditioning :

5 Rounds for time
Run 400 meters
30 box jumps (24″, 20″)
30 wallballs (RX = 20 feet for both men and women, (20#,14#)


Monday, 8/25/2014


Jeremy going beast mode.

Carrying stuff is his specialty.  Sometime ask Daren about Jeremy running downhill with sandbags.  He cannot be stopped.


Workout of the Day

Skill session:

Dumbbell bent over row
hollow rocks.

Power Hang power clean + Push Press to max
then, 3X1 at 85%.

Conditioning: tabata burpee to a target 6 inches above your standing reach.

Score:  Total Reps