Central Oregon CrossFit posted on Facebook
COCF 6amers in the interest of safety, Class may possibly be canceled Tuesday morning due to freezing rain and ice. I will post on the COCF WEB SITE and FB in the morning by 5:15 am. Stay tuned.
MEMORIAL DAY WEEKEND SCHEDULE ANNOUNCEMENT! Saturday 9:00 AM Painstorm Sunday Closed Monday 1 Class Only at 9 AM. Traditionally at COCF we do Memorial Day Murph! Seems like almost everyone does this workout on Memorial Day! Taking nothing away from Lt. Murphy and since we did Murph not to long ago we are gonna roll a little differently this year! The Theme this year is “Why Honor just one Hero when we can Honor 3!” Hope to see several of you there!
Heads Up Everyone! There will be NO SATURDAY PAINSTORM on This Saturday January 18th! Why, you ask?? Because we will all be at the Oregon Winter Games supporting our Awesome competitors. If you’ve never been it is an amazing atmosphere with several vendors all selling COOL Crossfit stuff, Crowds cheering, and athletes giving it there all! Make it a point to go! Location is right next door to Oregon Crossfit in Bend!
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|Name||Central Oregon CrossFit|
|Address||555 NE Hemlock Ave #104|
Redmond, OR 97756
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WOD- Wednesday, Dec 17th Wendler Wk4 Deload week: Good Mornings 4×7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100 m farmer carry 8 TGU 100 m …
Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row
WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf
Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)
Sat Dec 20th, 9AM-1PM partner fun, Ballz N Chains fitness fun. Be there at 8:15-8:30 to warm up. We are starting heat 1, WOD 1 at 9AM. All non participants come hang out and support your friends. Christmas Party 7PM that evening. Bring a dish and dress to impress.