Crossfit Q&A Open House Tonight
Join us tonight as we open up the doors for an informal Q&A session with a panel of CFW and Port City CF  Instructors and Owners. This will be open to all members, their family, friends and the general public. Topics will include programming, competition prep, nutrition and general fitness. Mike Clay from Custom Fit Meals will be catering the event. Doors will open at 5:30

All money for the Hoodies are due tomorrow


Wayland T. working through Intro 2


In Teams of 2 complete the following…

AMRAP in 20 minutes of…
400m Sandbag Run (60/40)
10 Push-ups
10 Air Squats
10 Frog Crunches

* Partner’s will alternate the sand bag runs. The partner not running will complete the Push-ups, Air Squats and Frog Crunches for rounds.
* Score the total number of 400m runs and  the rounds completed

8 thoughts on “Crossfit Q&A Tonight

  1. Jen S. says:

    Hey everyone!!! We are having another pamper party at Prima Day Spa tomorrow night from 5-8. Would LOVE to see my Crossfit peeps there!!! We do discounted mini services and have wine and hors d’eouvres and fun! See ya there! Oh and discounted botox…my favorite part! 🙂

  2. Chris S. says:

    I wanted to post this for those of you who don’t think that paleo / ancestral diets work. Its a TEDx by a woman who cured her MS through diet (her version of a paleo diet rich in fruits, vegetables, wild fish, seaweed and grassfed meats (including organ meats).

    Interesting to note, her emphasis on how medicine did not help her. She helped herself. She used the internet, drive, and good judgement to cure her disease. Also, note that she gets her nutrients from FOOD, not vitamin pills. We haven’t begun to scratch the surface on all of the nutrients in foods that impact us.

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