335 Northeast 8th Street
Gresham, OR 97030
(503) 491-5100

Thursday 7/20

A) Press 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) 5RFT 400m Run 20 Lateral Jump Overs 24/20 (pvc) 15 Hang Power Snatches 75/55
READ MORE

Wednesday 7/19

A) Deadlift 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) 3RFT 75 Double Unders 50 Air Squats 25 Calories
READ MORE

Monday 7/17

A) Back Squat Warm up: 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) AMRAP 12 min 12 Thrusters 95/65 12 T2B 12 Burpees
READ MORE

Thursday 7/13

A. Week 2–press B. For Time: 30 Russian kbs 70/53 30 SH 2 OH 95/65 20 Russian kbs 70/53 20 SH 2 OH 115/75 10 Russian kbs 70/53 10 SH 2 OH 135/95
READ MORE

Wednesday 7/12

A. Week 2 –back squats B. EMOM 18 Alternating Min Min 1 – 15 box jumps 24/20 Min 2 – 15 Situps Min 3 – 15 Wallballs 20/14 *15 is rx *scaled: no less than 10 reps
READ MORE

Tuesday 7/11

A. Week 2–bench B. Running clock: 25 min Every 2 Min for 8 Min Run 200m Max reps double unders *After part B rest 2 min and then… C. “G.I. Jane” For Time: 100 Burpee Pullups –15 min time cap
READ MORE

Monday 7/10

A. Week 2–deadlifts B. 3 Sets Not for Time: Strict Pullups or Ring rows x 5-10 Rest 30s Wall Walks x 2-4 Rest 30s Hollow Hold x 30-60s Rest 60s *this shouldn’t take more than 12-15 min– C. AMRAP 10 Min 5 Power Cleans 155/105 10 HSPU
READ MORE

Thursday 7/6

A) Back Squat Warmup: 5@40%, 5@50%, 3@60% Workout: 5@65%, 5@75%, 5+@85% B) Amrap 10 min 10 Thrusters 95/65 10 Bar facing burpees
READ MORE

Wednesday 7/5

A) Bench Warmup: 5@40%, 5@50%, 3@60% Workout: 5@65%, 5@75%, 5+@85% B) 2rft 50 push-ups 50 cals 50 T2B
READ MORE

Tuesday 7/4

HAPPY FOURTH OF JULY CFMH! “Nutts” For time: 10 Handstand push-ups 15 deadlifts 250/205 25 Box jumps, 30/24 50 Pull-ups 100 Wallballs 20/14-10/9 200 Double-unders Run 400 meters with a 45lb/25 plate
READ MORE