Monday 10.07.19

Monday 10.07.19

Posted BY: coachcorey87

The Open is here again! CrossFit changed the schedule for when the Open happens so we get to do it twice this year! Yay! And it starts Thursday!!!! For the next five weeks, as a gym we will be completing the Open WODs every Friday!

Seeing as we don’t know what the WOD is on Friday, every Thursday we will be doing Goat Days! This isn’t your traditional Crossfit class in the sense that you will do a Strength/Skill then a WOD. For the next five weeks the coaches ask that you pick two movements to work and together we will help refine and improve these skills! Maybe you really want help learning to kip, or maybe you need help on the set up of your deadlift. Having trouble with contacting your hips on a snatch, or stringing those darn toes to bar together? The possibilities are nearly endless! Also, as your coaches we will always have suggestions for what we think you could benefit from!

Come in with an open mind and a attitude for improving your skills and you will benefit from this!

Goat Day not your cup of tea? Don’t forget about the Saturday partner WODs at 8 and 9 a.m. and Sunday 11 a.m. class to get your full week of fitness!

Thanks for reading and let’s have an awesome week of training! For more information about the Open and how to sign up visit


Push Press

Work To A Heavy 8


For Time

900m Run
90 Double Unders
9 Thrusters (155/105)
600m Run
60 Double Unders
6 Thrusters (155/105)
300m Run
30 Double Unders
3 Thrusters (155/105)


5607 SE Woodstock Blvd.
Portland, OR 97206