Brooke “shadowing” Coach Ken. Brooke received her CrossFit Level-1 Training Certification and will start working in as a CFI coach! She started shadowing our coaches last week! Welcome her to our team. She’s going to make a great coach!

Sunday’s WOD (8 & 9 am)

10 min EMOM:

• 2 High-hang Squat Cleans

Pick the weight, you can adjust throughout. Work up to a heavy set of 2.

CFI Oly Club (10 am)

1 1/4 Front Squat 5RM

Hang Clean & Jerks

Yoga (4:30 pm)

First time? Come check it out for free!

After that it’s only $3.50-4.00 per class! To purchase a Yoga punch card, CLICK HERE!

News and Announcements

We’re crunching the numbers and finding our Holiday Partner Challenge winners right now! We’ll announce the winners as soon as we can. The suspense is killing us. Who’s winning all that ca$h?!

If you’re participating in the CrossFit Open and missed the workout on Saturday, please complete and submit this week’s Open workout by Monday at 5pm. Some times available for your Open workout: Sunday 12:00-1:30 (by request) and Monday 12:00-2:00. If those times don’t work, please give us a heads up when you’d like to do it and we’ll get you a judge.

Open 14.2

The Member Goal Board got a big update the other day. Find yourself up there (the names are in no particular order anymore, new members sometimes fill spots on the left side). Put up some goals! If you’re missing a member photo, you’re on our list! Please ask your coach to snap one of you next time you’re in.

Join us for another Open WOD Saturday! The classes are open to anyone. You don’t have to be participating in the Open to join in the fun. Members can still bring a friend for free too. We’ll be partnering up and taking down our 2nd workout of the CrossFit Open!

Saturday’s WOD

“Open 14.2″

A) regular pull-ups, B) banded pull-ups, C) jumping pull-ups, D) 75/55 or lower, E) front squats, F) 9 min AMRAP of 10 reps each

Please CLICK HERE for the official workout description, including Masters scaling options and movement standards.

News and Announcements

Last Saturday was full of awesome moments. The energy during these Open workouts is second to none! Should be another great day at the Box!

Every Saturday we’ll be tracking attendance for the 2014 Battle of the Sexes! Last week Team X came through with a narrow victory. The ladies showed us that the Open workouts don’t intimidate them. Can’t say the same for the guys…. Fellas, we have to rally this week. Drag your buddies in here. Time for a comeback. Every person who joins a Saturday class scores a point for their team! Let’s get that trophy, Dudes!

Push-up, T2B, Row, Sled Drag

Still feeling all those lunges?! You’re not alone!

Friday’s WOD

CrossFit Open Skill Practice

Met-con

4 rounds, each for time:

• 15 push-ups (hand release)
• 10 toes-to-bar
• row 200 meters

Rest 1 minute between rounds.

A) Scaled Push-ups, B) toes close/knee ups

Strength

200 ft sled drag (75% body-weight)

News and Announcements

Open workout 14.2 was announced Thursday night. For all the details please visit Games.CrossFit.com. Should be a fun Saturday! If you can’t make it on Saturday morning, please scroll down to yesterday’s blog post for information on other times you can do it.

Saturday, March 15th, is the 2nd Annual St. Paddy’s Day Scavenger Hunt! Join us at 6:30pm at Mama Pat’s house for a Potluck and scavenger hunt. You must wear green and must bring a toast! We’ll start with food then do the scavenger hunt around Eugene. New born babies are welcome! For more info, check out the event page in facebook: St. Paddy’s Day Scavenger Hunt. Please RSVP on facebook or call/text Mama Pat at 541-510-3671. Last year’s party was a blast! So come celebrate the Luck O’ the Irish with your fellow Irish and wanna-be-Irish CrossFitters!

Today is the last day to pre-order your 2014 CrossFit Intensify shirt or tank-top. Follow the link on the right to pre-order. They should be ready in a couple weeks!

Today is also the deadline to submit your final results for the Holiday Partner Challenge! To submit your results, CLICK HERE.

Farmer Carry, Double Under, Wall Ball, Pull-up

Kelsey W. just graduated from the New Year’s Resolution Program and she’s already tearing through her burpees!

Thursday’s WOD

Skill

2 x 2 minute Double Unders

1 minute rest between.

Met-con

5 rounds for time (23 min cap):

• 100 meter Farmers Carry (53′s/35′s)
• 30 double unders
• 20 wall balls (20/14 lbs – 10/9′)
• 10 pull-ups
• Rest 1 minute

A) banded pull-ups (green or lower), B) jumping pull-ups, C) 14/10 or lower WB, D) 30 Jump touches, E) 60 singles, F) 35/26 or lower FCs, G) 3 rounds

News and Announcements

Open workout 14.2 is announced Thursday at 5:00 pm! For all the details, go to Games.CrossFit.com and watch the live open workout announcement! What’s it going to be this week?!

Need to do the Open workout, but can’t make it in on Saturday mornings? We have tons of other times available: Thursday nights at 7:30pm, Fridays 12:00-2:00, Saturdays 6:30-8:00 (by request only), Saturdays 1:00-2:30, Sundays 12:00-1:30 (by request only), and Mondays 12:00-2:00. If you can’t make any of those times, please email us and we’ll get it done during one of the classes.

Shirt/Tank Pre-order deadline: this Friday, March 7th! Follow the link on the right to pre-order!

Holiday Partner Challenge Results submission deadline: this Friday, March 7th! CLICK HERE to submit your scores.

Grace

The CFI Competition Classes were kicked off Monday night with some handstand holds! And L-sits, and clean & jerks, and thrusters, and rope climbs…oh, and lots of rowing. :D

Wednesday’s WOD

Strength/Skill

Power Clean & Power Jerk practice

Met-con

“Grace”

For time:

• 30 Clean & Jerks for time (135/95)

A) 115/75, B) 95/65, C) 75/55, D) 55/35 or lower

Yoga every Wednesday at 7:30pm! Come check it out!

News and Announcements

The deadline to pre-order your 2014 CrossFit Intensify shirt or tank-top is this Friday, March 7th! For more info and to place your order, please follow the link on the right. Extra inventory will be limited and will retail for $25. Pre-order by Friday for a special discount, including a bulk order discount if you pre-order 3 items. For more info, follow the link.

The deadline to submit your Holiday Partner Challenge results is also this Friday, March 7th! To submit your results, please CLICK HERE. Questions? Contact us ASAP. Thanks!

Sally, Goblet Lunges, Sit-ups, Box Jumps