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CrossFit  (1-Hour Classes)

Monday
5am/6am/9am/3:30pm/4:30pm/5:30pm/6:30pm

Tuesday:
5am/6am/9am and 3:30pm/4:30pm/5:30pm/6:30pm

Wednesday:
5am/6am/9am and 3:30pm/4:30pm/5:30pm/6:30pm

Thursday:
5am/6am/9am and 4:30pm/5:30pm

Friday:
5am/6am/9am/3:30pm/4:30pm/5:30pm

Saturday:
9am

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275 Beavercreek Road, C-141
Oregon City, OR 97045
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CrossFit Journal: The Performance-Based Lifestyle Resource

« Friday (11/18) and Saturday (11/19) | Main | MONDAY, JULY 11th »
Tuesday
Nov082016

FRIDAY (11/11)- VETERANS DAY

This Friday, we will be honoring our CFOC Vets and others who served with a WOD (http://www.3wm.org/wp-content/uploads/2016/11/TheWorkout.pdf) and fundraising opportunity.

From Julie Bunke:
"In the spirit of the https://www.22kill.com/22-honor-pushups/ (their mission is to bring awareness to all the fact that 22 Veterans are killed by suicide each day) I would like to propose a push-up competition not only as a fund raiser but as a means of increasing understanding of this epidemic. My son Brandon has lost a couple of colleagues he served with to suicide and unfortunately the number of patients I see in my unit with suicide attempts and ideations has increased substantially."

FUNDRAISER
HERE'S THE PLAN:
-Stations will be setup for you to participate before, during, or after regular class times
-Julie will be collecting donations and judging, as needed
-For each station you participate, you will be asked to DONATE $2 CASH*
-You may make as many attempts as you would like throughout the day (5AM-6:30PM), as long as Julie or a CFOC coach confirms your score/reps

*Monies donated will go directly to the VOLUNTARY SERVICES at our local VA HOSPITAL and will be used for a wide variety of items including clothing items, hygiene items, bus passes, assistance with lodging, reading glasses, hearing aides, and the list goes on and on. Long story short they are happy to receive (and need) donations.

STATIONS (22 Reps for time):
1: Row (calories)
2: Hand Release Push Ups
3: Burpees (to a 6"+ target, above overhead reach)
4: Pull Ups
5: SkiErg (calories)

PRIZES (one winner from each station):
-Thanksgiving Pie from French Prairie Gardens (or equivalent Apple Cider, Apples or Squash)
...
WOD

THREE WISE MEN
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then...

“Ben”
Complete as many rounds and reps as possible in 4 minutes:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then...

“Beau”
Complete as many rounds and reps as possible in 4 minutes:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs) 

...
EVERYDAY WARRIOR BATTLE SERIES- WOD 3
We will have a RUNNING CLOCK, beginning at 6:30PM. Please sign up for a heat time at CFOC and be warmed up and ready to lift when your heat clock (15-Minutes) begins. Each athlete will have 15-Minutes to determine a 1RM Snatch AND Clean & Jerk. 

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