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Free Week Trial and Half Off Your First Month at CrossFit Code Red

Posted by on Mar 29, 2015 in BLOG | Comments Off

Free week trial and half off your first month at CrossFit Code Red.

After witnessing how amazing all of the CrossFit Code Red athletes were this weekend competing in the last CrossFit Open workout of 2015, and how amazing they were in coming together on short notice to raise over $2400 and counting for Joel’s surgery expenses. We decided to invite all NEW and PAST members back to CrossFit Code Red with this amazing deal.

It’s back!!!! CrossFit Code Red now offers a FREE WEEK trial to all new CrossFitter’s. In celebration of bringing back the FREE WEEK trial, we would like to invite all “NEW” and “PAST” members back to see what’s new and what’s happening at CrossFit Code Red. This is a great opportunity to get started and get back into shape before summer! But wait… there’s more!

To sweeten the deal, if you sign up “BEFORE” your FREE WEEK trial expires, we will give you 50% off your first month’s membership when you sign up on a month to month membership plan. No contract, just 30 day notice to cancel. Remember… YOU MUST sign up before your free week expires to get half off your first month. You must also start your free week trial before April 30th to qualify for the half off your first month of CrossFit special.

Getting started is simple, just go to our website and register for your FREE WEEK trial. If you have any issues registering, just come in and we will set you up.

2015 CrossFit Open season, BBQ Potluck, Fundraiser Wrap Up

Posted by on Mar 28, 2015 in BLOG | Comments Off

crossfit-code-red-2015-crossfit-open-season-wrap-up2015 CrossFit Open Season, BBQ Potluck, Fundraiser Wrap Up.

It was awesome to watch all of the athletes compete in the 2015 CrossFit Open. The coaches and I couldn’t be more proud of all your hard work and dedication. Seeing athletes push themselves and accomplish more than what they thought possible was incredible. Some achieved their first muscle ups and hand stand push-ups. Some achieved their first chest to bar pull-ups and toes to bar. But most importantly, everyone had fun and inspired others!

As it came to an end we decided to wrap it up with the usual end of the season BBQ potluck. We also added a last minute fundraiser to raise money for fellow CrossFit Code Red athlete, Joel Barrus to help offset some of the surgery costs for an operation needed due to a rare condition in the eyes called Keratoconus. The amazing community at CrossFit Code Red came together to raise over $2400 dollars to cover some of Joel’s medical costs with more donations to come. You can still donate at: http://www.gofundme.com/jkv7lc

I would just like to thank everyone who helped make this possible: Ai Zen and Forest Grove Spa for their gift card donations, Bite Fuel for coming out and providing delicious protein fueled snacks, Dayna Fjord Photography for taking action photos of all the athletes, my father who bought and manned the grill,
Coach Chuck for playing live music, and for all the amazing CrossFit Code Red athletes, friends and families who made this all possible.

Now that the season is a wrap, we will be back on track with normal programming while continuing to make CrossFit Code Red the best CrossFit gym to train at… period!

P.S. I am sorry I didn’t get a group picture taken earlier with everyone. With all that was going on it slipped my mind. However, I will be posting a link soon to Dayna Fjord Photography where you can view and purchase your workout pictures. All proceeds will go to Joel’s fundraiser.

 

 

03-29-15 CrossFit WOD

Posted by on Mar 28, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 mt climbers

10 KB swings

4 strict pull-ups

15 sec L sit

10 alt lunges w/wo plate

Bent Over Row (3×7)

7 reps EMOM – then go directly into your

WOD

Metcon (Time)

5 RFT: (32 min TC)

600m run

30 KB swings

*then alt OH plate lunges (45/25)

Metcon (AMRAP – Rounds and Reps)

Alt OH plate lunges

Metcon (No Measure)

Mobility:

Pick your own!

03-28-15 CrossFit Open WOD 15.5

Posted by on Mar 27, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 axle bar deadlifts

5 med ball cleans

5 keg GTS

5 tire flips

10 sec L sit

3 strict pull-ups

Metcon (3 Rounds for reps)

3 RNDS:

1 min – axle bar deadlifts

1 min – med ball cleans w/ stone (65/35)

1 min – keg ground to shoulder

1 min – tire flips

1 min rest

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

03-27-15 CrossFit WOD

Posted by on Mar 26, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 front squats

5 push press

5 thrusters

20 sec plank hold

3 strict pull-ups

Metcon (Time)

27-21-15-9

Thrusters

Burpees

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Squat Clean Thruster (1-1-1-1-1)

03-26-15 CrossFit WOD

Posted by on Mar 25, 2015 in WOD | Comments Off


CrossFit Code Red – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 box jumps

7 push press

9 mt climbers

10 hollow rocks

5 strict pull-ups

Metcon (3 Rounds for reps)

AMRAP: 9 min

0-3 min – max box jumps

3-6 min – max push press (65/45)

6-9 min – max mt climbers

Metcon (No Measure)

Skills/Mobility:

3×9 kipping HSPU

7 rope climbs

5×7 T2B

7×3 ring dips

03-25-15 CrossFit WOD

Posted by on Mar 24, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 KB swings

7 hollow rocks

3R/3L KB snatch’s

4 strict pull-ups

1 rope climb or 2 rope pulls

Metcon (Time)

AQAP: (14 min TC)

50 KB snatch’s

5 rope climbs

40 KB snatch’s

4 rope climbs

30 KB snatch’s

3 rope climbs

20 KB snatch’s

2 rope climbs

10 KB snatch’s

1 rope climb

Snatch Balance (3×8)

Focus on form/technique and speed

under the bar.

Metcon (No Measure)

Mobility:

lax ball shoulder smash

03-24-15 CrossFit WOD

Posted by on Mar 23, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

9 box step ups

9 wall balls

2 strict T2B

20 DU’s

9 hollow rocks

Metcon (Time)

5 RFT: (17 min TC)

20 box step ups (24/20)

10 wall balls (20/14)

5 strict T2B

*with remaining time – max DU’s

Shoulder Press (4×7)

Metcon (No Measure)

Mobility:

Banded shoulder floss

03-23-15 CrossFit WOD

Posted by on Mar 22, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 hollow rocks

5 burpees

20 DU’s

5 thrusters

5 box jumps

*practice pistols as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP: 14 min

100 DU’s

50 burpees

40 thrusters (75/55)

30 box jumps

20 pistols

Front Squat (3×10)

Metcon (No Measure)

Mobility:

Banded ankle

03-22-15 CrossFit WOD

Posted by on Mar 21, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 Min

10 DU

6 Walking Lunges

6 Sit-Ups

6 Burpees

Metcon (Time)

50 Sit-Ups

50 DU

50 Sit-Ups

50 Walking Lunges (ea. leg)

50 Sit-Ups

50 Burpees

50 Sit-Ups

Split Jerk (5-5-5-5-5)

Metcon (No Measure)

Mobility

Ankle Smash

Crossfit Code Red on Google+