Just start! You will feel amazing and it can change your life!
Just start! You will feel amazing and it can change your life!
Nov. 24th 4:00pm Turkey WOD – Bring a Friend Day
Closed for Thanksgiving - join us at 9:30am for 1 epic reg cf workout! First 20 to RSVP.
Nov. 29th Reopen at 4:30pm (4:30 &5:30pm reg CF) 6:30pm GS make up day.
Dec. 22nd 4:00pm X-mas WOD/Toast/Potluck/ Bring a Friend Day- White elephant gift-optional and $20.00 and under). ( 12 Day of Christmas WOD).
Dec. 24th & 25th closed
Dec 26th reopen at 4:30pm
Dec. 31st Last class is at 5:30pm. OLY TESTING
Jan 1st Closed am classes – reopen at 4:30pm
Garage Games return to CrossFit SW Portland for The World Wide WOD Gym Resolutions
Jan 11th Garage Games: World Wide WOD -Gym Resolutions 2014 Hosted onsite at CrossFit SW Portland will host the 2nd annual World Wide WOD Gym Resolutions 2014 on January 11th. World Wide WOD : Gym Resolution is an annual event held in gyms/boxes all over the World! It will be held at the beginning of the new year, just in time to test and set New years Resolutions. Register here: http://www.thegaragegames.com/events/world-wide-wod-gym-resolution-2014/
Jan 12th Kettlebell Essentials Workshop: CrossFit SW Beaverton will be hosting Kettlebell Essentials Workshop, put on by Sex, Food, and Kettlebells on Sunday, January 12th. from 9:00am to 4:00pm. Cost is $129 This full day workshop covers: Kettlebell Fundamentals – Swing, Clean & Press, Push Press, Snatch, Jerk, Bottoms-Up Clean, Bottoms-Up Press, and many other variations. Kettlebell Grinds – Wind Mill, Single-Leg
To register for this workshop, click on the link below.
Aug. 2nd Spartan Race: http://www.spartanrace.com/spartan-obstacle-racing-events.php
A current member sent me this email today, I was so touched by it. If you are thinking about trying CF this should inspire you to give it a try. Thanks Kate for giving me permission to share it with our community. I just want to say Kate, we are so proud of you and all that you accomplished. You are doing outstanding and this is only the beginning!
One could say I have always been a bit of a late bloomer. I didn’t attend graduate school until I was 34, didn’t have a baby until I was 37, and didn’t begin CrossFit until I turned 39. Shannon, one of the owners of Crossfit SW, invited me to try a class in June of 2012. I decided against it convincing myself that I could get my pre-baby body back all on my own. I spent the next year trying to do the same cardio exercises that had always worked for me before but failed to make much progress. Sick and tired of holding onto the last ten pounds of pregnancy weight and fearful that a future pregnancy could double what was already there I took the plunge.
It was July 11th, 2013. Never before has a start date meant more to me. I began with the getting started program two days a week. Like others who have seen the crossfit games on TV or read about the extreme workouts I was scared and intimidated. All of those fears were gone the moment I met Coach Steve. He is skilled at scaling the workouts to meet each individual at their current level of fitness and the atmosphere is warm and welcoming to all levels of athleticism. He is talented and brings new meaning to the word “coach”. I feel so comfortable in this gym, maybe because it doesn’t feel like his gym but rather our gym. In the past I would dread going to the gym but dredge through it. Now I look forward to class and feel great after.
I am a school teacher, a wife, and a mother. I need a exercise program that has flexible hours and delivers the most bang for your buck. As many other busy working professionals when I have an opportunity to do something new that may make me happy I have to decide if it’s worth giving up something I currently enjoy doing. After all, there are only so many hours in the day.
In the past four months I have seen changes in me that go way beyond physical. I am happier, healthier, stronger, and yes…skinnier! I have been committed to crossfit an average of three days per week and often walk my son and garden keeping as active as possible. I have lost 15 pounds and two pant sizes. My body has changed in ways I never dreamed it would, not only am I smaller but toned where there was no muscle before. Today as I write this blog I am proud of myself. Not only because I am officially sporting my pre-baby size 8 skinny jeans, but because I chose to not let fear rule me and take my fate into my own hands and because of it I am not shying away from the camera or the scale. For the first time in my life skinny is not the end goal but rather an added perk that comes along with being strong and fit.
As many of you know, a lot of our CFSWP members and their families live in the Wilson High School District, including Coach Steve and I. The local Foothills Soccer Club is raising money on behalf of the high school to install a new turf field.
Through the end of the year, we will be offering a special promotion for Getting Started classes where 50% of all proceeds from the November and December Getting Started classes will go directly to Foothills towards their $50K Pledge for The Field Project (http://www.pps.k12.or.us/schools/wilson/1371.htm. (Please note: This promotion is not valid with other discounts or promotions).
Don’t wait for 2014 to begin attacking those fitness goals – begin today and show support to a great local school!
Contact email@example.com to learn more.
* To make a direct donation please go here: http://www.foothillssoccer.org/home.php
Join us to cheer Darren Acoba on as he competes at the Gorilla Takeover Comp. this weekend.
The Gorilla Takeover is a two day event held at The Portland Expo Center hosted by two professional and ethically sound boxes.
October 26th – 27th
Darren’s Heats for the 26th are:
Time: on the 26th
Heat 11 11:30, Heat 12 3:30 – Individual Male Rx
GO DARREN! #CFSWP
Sunday at 4pm
BandyLunge.ir_bias (move rear foot out internally rotating hip in extension)
5 BackSquat (BB)
1) 4 Sets
FrontSquat x 3-5 reps @23X1
ChinUp x MR(-1) @21X0
2) 5 Sets (NFT)
8 PullUp unbroken AFAP
Sprint 100m (1st Gate)
at 4pm is our Annual Halloween Bash: WOD/Potluck/toast/.
*Come in a costume that you can WOD in, prizes for best dressed and best time.
*Bring a friend and we can scale the WOD for them and we will also have a 1 week friend pass to our next ‘Getting Started Program’ for everyone who brings a friend NEW to CFSWP.
*Don’t forget to bring your favorite paleo dish to share with your CFSWP friends at the paleo potluck!
Don’t wait for the next CFSWP nutrition challenge to get started on cleaning up your diet. If you are looking to reform your current eating habits, we have several books you can borrow to learn more about the diets we recommend, including Paleo and Zone. The goal of both diets is to help train your body to derive its energy from protein, carbs (from fruit and veggies) and healthy fats – NOT processed foods without nutritional value.
If you are trying to lose weight, try limiting your sugar intake and be consistent with your workouts. Working out a minimum of 3x/week coupled with limiting or eliminating processed foods (including sugar, dairy, gluten, etc.) will make a dramatic difference in the way you look and feel. You will have more energy in workouts and healthier sleep patterns.
Additional information can be found in the CFSWP WOD books, available for purchase at the gym ($20.00).
WHAT AN AVERAGE DAY SHOULD LOOK LIKE:
Breakfast: Eat within 1hr of waking up. Make breakfast a large meal, including proteins, healthy fats and vegetables. Leave the high carbs (like fruit and sweet potatoes) for post-workout fuel. This type of breakfast will help you stay focused and maintain strong energy throughout the morning.
Snack: About half the portion of a meal, snacks should consist of proteins and healthy fats.
Lunch: This meal should occur between 2-4 hours after breakfast and should be your largest meal of the day, with LOTS of protein (a fist-sized portion), fat, vegetables and possibly a fruit.
Snack: This snack should also be about half the size of a meal, or slightly larger, to maintain focus and energy past the mid-day slump.
Dinner: Make dinner the smallest meal of the day. If you are staying on task the rest of the day, you can do this! Never skip breakfast or lunch, because you have a longer time to digest those meals. Dinner should be consumed within a few hours before you go to bed. Keep this meal lean and mean: protein and fat and resist the urge for sugars. If you need something additional before bed, try a cup of decaf tea.
Pre/Post-Workout Meals: About 30min to 1hr before you work out, eat some protein and fat. Within 30min after a workout, try to eat some carb-dense veggies, like yams, squash, beets and parsnips, as well as some easily digestible protein with little- to no-fat. This can count as one of your snacks, and a meal should follow within an hour or two.
HOW MUCH FOOD SHOULD I EAT?
This is a generalization, and should be adjusted to accommodate phases of heavy training.
Protein: This should be about the size/thickness of your palm; or as many eggs as you can hold in one hand.
Vegetables: As many as you can fit on your plate! Save the carb-filled ones for post-workouts, but the others can be eaten throughout the day cooked, raw, boiled, etc. – however you want to prepare them.
Fruit: Limit these to 2 fist-sized portions per day.
Fat: Just a few servings per day will benefit both your brain and body.
-Oil/grassfed butter – 1 thumb
-Coconut milk – 1/3 can
-Avocado – 1/2
-Nuts – fist-sized portion
-Olives/coconut – full handful
Success is a journey not a destination.
New member discount prices for Full time students, Police and Firefighters.
Active part time recieve10% off, Active full time receive 20% off any month to month or prepaid (nonrefundable) package plan. These discounts can not be combined with other offers.
Inquire at firstname.lastname@example.org.
One of you will, with October’s new check in prize announced on Oct. 27th. So, make sure you ‘LIKE’ us on Facebook and ‘check in’ on our Facebook page from your smart phone when you come to workout from now until Oct. 27th.
We will announce the ‘check in winner’ after the 4:00pm annual Halloween WOD on Sunday Oct. 27th.
Start thinking about your costumes. We will have a prize for best dressed too.
Our next 4 week ‘Getting Started Program‘ starts October 1st-October 24th.
This 4 week beginner CrossFit program includes: Tue/Thur Getting Started class at 7:00am,9:00am or 7:30pm and CrossFit 101 for beginners class Sundays at 2pm.
Register now: email@example.com
More information about GS at CFSWP can be found here:
Labor day weekend schedule update:
8/31 Sat: No 9:00am class today- 100 burpees for time challenge- post time to FB blog.
9/1 Sun: 1 class today- Join us for our 4:00pm team WOD. - Intro’s to CF okay – must preschedule.
9/2 Mon: Labor day: OPEN FOR 2 classes today- Join us at either 4:30pm or 5:30pm.