7/31/17

  Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Strict Press 3-3-3-2-2 *Build in weight every set! WOD: 14 Min AMRAP 15 STO 115/75 10 Burpee Box jump over 24/20 15 Wall balls 20/14

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7/28/17

  Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Power Clean and Jerk 5×2 @ 85% WOD: 20 Min CAP 20 Hang power clean 30 HSPU 40 KBS 50 DU 40 Pull ups 30 DB Squat Snatch 20 BFB 10 Bar MU

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7/22/17

  NO CLASS TODAY! Come out and support your fellow IVC athletes as they compete today at the Esprit De Corps 2017 at CrossFit Salmon Creek 31XO Fitness Center! 14010 NE 3rd Ct. Vancouver WA 98685   Good Luck to all 9 Ladies today!!!

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7/21/17

  Warm Up: 400m Run Stretches PVC Work Front Rack Series Strength: Front Squat 4×8 @ 70% WOD: 20 Min Clock 200m Bear Crawl 30 Squat Clean 35 Burpee over bar 40 Ring dips 45 OH DB Lunges 50 Wall Balls 100 DU *Max Clean and jerks till...

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7/20/17

  Warm Up: 400m Run Stretches PVC Work Bar Work Strength: High Hang Power Snatch + Low Hang Power Snatch + Power Snatch 12 Min to build! WOD: For Time 27-21-15-9 Power snatch Pull ups *You must complete 75 Thrusters during the course of the...

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7/19/17

  Warm Up: 400m Run Stretches PVC Work Strength: Back Squat 1 @ 75% every 30 Sec for 10 Min!! WOD: 15 Min Clock 35 Front Squats Then, AMRAP with remaining time of: 10 Deadlifts 10 Box Jump Overs 200m Run

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7/18/17

  Warm Up: 400m Run Stretches PVC Work Bar Work Strength: High hang power clean + Low hang power clean + Power clean *12 Min to build to a heavy set! WOD: For Time 5-10-15-20-15-10-5 Power clean Push jerk T2B

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Address
16169 SE 106th Ave Clackamas, OR 97015
Phone
503-544-3817
Open hours
Mn - Sn 5am - 9pm