Our hours this week will be as follows: Monday classes(no changes): 6:30a, 9:00a, 12:00p, 5:00p(on-ramp only) 5:30p, 6:30p Tuesday classes(no changes): 6:30a, 9:00a, 12:00p, 5:00p(on-ramp only) 5:30p, 6:30p Wednesday classes(no changes): 6:30a, 9:00a, 12:00p, 5:30p, 6:30p Thursday classes: 6:30a, 9:00a, 12:00p Friday and Saturday: Closed WOD: Low bar back squats 5, 5, 5 Then complete …

Continue reading »

Join us Sarurday at 11am for a taste of CrossFit! We’ll warm up with some SMR foam rolling, coaching of the movements, then hit the Workout Of the Day below, finishing off with a cool down flexibility session. Anyone at any level will get an intense, personalized (modified as needed) workout. See you there! WOD …

Continue reading »

WOD: Shoulder Press 3, 3, 3, 3, 3, 3, 3 Post loads to comments.

WOD: Complete 21, 18, 15, 12, 9, 6, and 3 reps of the following for time: Kettlebell swings, 1.5 pood Hanging weighted ‘L’ leg raises, 25# For the hanging ‘L’ leg raise, hang from a pull-up bar with a 25# dumbbell held between your ankles or feet. Slowly raise your legs up to an ‘L’ …

Continue reading »

Last year we had a great pile of toys to donate for “toys for tots”. Let’s do it again! Bring in a new, unwrapped toy and place it under the tree at CrossFit eXcellence this week. We will take them all to the Lake Oswego Fire Department for them to forward on to Portland area …

Continue reading »

UPDATE: So it turns out now the entire Limbaugh clan is sick. After working most of today I realize I’m not quite there yet. So, in an effort to keep going this week, I’m going to have to cancle the 6:30am class until further notice. Sorry for the inconvenience- I hope all you early birds …

Continue reading »

Overhead squats 5, 5, 5, 3, 3, 3 Post loads to comments.

“Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post time to comments.

WOD: Complete for time: Row 500 meters 50 burpees 50 sit-ups 50 squats Post time to complete to comments.

We will be having a potluck on Sunday December 13th, at 5pm. Dudley and Carol have graciously offered to host and provide beer and wine. For more info and to RSVP see the evite here! We have some fun announcements to make, a year in review and a glimps of 2010. Hope to see you …

Continue reading »