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12-23-13

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General Information

NameRainier CrossFit
OwnerKurtis Bowler
Websitewww.rainiercrossfit.com
Phone(253) 686-9994
Emailrainiercrossfit@comcast.com
Address13716 24th Ave E
Sumner, WA 98390

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In honor of the great Malcolm Young of AC/DC... FOR THOSE ABOUT TO SQUAT...WE SALUTE YOU!!!!! AC/DC TRIBUTE DAY TODAY!!! What is your favorite AC/DC song?

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Save The Date: Calling all CrossFit SW Portland athletes, join us for our... What: Annual StarLight WOD When: Saturday, May 31st 6:30pm. Where: CFSWP Paleo BBQ/Potluck to follow WOD! Bring a friend to join in on the fun for this free wod (we can scale it for them), some meat to grill and or your favorite paleo dish.

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Wednesday: WarmUp Row 500m or Run 400m T-Spine 30 PassThru 3 Rounds :10 HSH 7 BootStrap 7 Kossack 1) Take 15:00min to work on the Gymnastic skill of your choice 2) AMRAP20 5 TTB 10 HR PushUp 15 SlamBall 20/14# Cool Roll *Congrats Huston and Natasha! It's a girl! We are super excited for you guys.

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15APR2014.

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20140415 I don't think this could be any truer in life and the gym! :-) Strength: Deadlift (pause at the knee) 6 x (3) Back rack walking lunges 4 x (8) T2B (strict no kipping)

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Workout of the Day: WEDNESDAY A.) 4 sets (NO SHOES) 3 sets Deadlift x 3 Reps (work up to a heavy touch and go), 1 set of 15 Immediately after last set of 3, drop weight 30-40% and do 1 set of 15-20 reps B.) 3 Sets Maxercist Row x 10/10 (2 second hold each rep) Rest :60 seconds C.) For Time: 25 Squats 25 Lunges (each leg) 25 Situps 25 DB Push Press 25 Push Ups 25 K2E 25 Lying DB Triceps Extensions 25 Ring Row

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Wellness Challenge!! Woohoo guys! I have almost everyone's sheets and I've been going over them and glancing through your myfitnesspal diary's. What I love seeing is the progressive improvement either in reaching the goals and/or food choices. This is a challenge for all of us. One thing I have noticed that makes a huge difference. Is if you know what you are doing for dinner then you can plan the rest of your meals and snacks around what you still need to get. Pre-plan your day and it helps!! Keep up the hard work and keep an eye out for a post on the Wellness Challenge Standings to see how you are doing!!

CrossFit Southwest Portland shared an image on Facebook

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Weighted Pull-ups EMOM12 2-2-2-2-2-2-1-1-1-1-1-1 then: AMRAP15 15 Chest-to-bar Pull-ups 30s Ring L-Sit Hold

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