Have you ever wondered how much strength you need to make it to CrossFit Regionals. The team from Barbell Shrugged ran some numbers and based on the bottom 3% of Regional athletes here is what they came up with.
Back Squat – 238
Deadlift – 289
Clean and Jerk – 169
Snatch – 133
Back Squat – 400
Deadlift – 465
Clean and Jerk – 285
Snatch – 288
The CrossFit Open is only a few months away. Now is the time to start getting stronger!
Visit our friends at PRshirts for your very own custom CrossFit Games style T-shirt. Use this link below to order your custom CrossFit Code Red shirt with your personalize your name and number on it. If you would like to see what one looks like, I will be wearing one at the box.
Here are 3 great articles every CrossFitter should read!
Mental toughness – http://www.tabatatimes.com/crossft-mental-training/
Top 10 mistakes CrossFitters make – http://wodsuperstore.com/blogs/news/9623173-top-10-mistakes-crossfitters-make
3 reasons you should scale your workouts – http://breakingmuscle.com/crossfit/the-rx-factor-3-reasons-why-you-must-scale-your-wods
Parents, if you bring your children to the gym they must remain in the play area at all times. This is for their safety! They cannot be in the lounge or any other area of the gym.
Also, please make sure you are working out where you can keep an eye on them and address any situations. Our coaches are here to coach so it is your ultimately your responsibility to make sure they are safe and behaving responsible.
Again, safety of our members, guests and coaches is our number one priority and this will help ensure that everyone will be safe!
At CrossFit Code Red, we honor those who serve or who have served. That’s why we are offering a FREE class to anyone who has served or who is currently serving.
There will be no 7am, 12pm or 7pm classes on Veterans Day. All other classes remain the same.
Happy Veterans Day!!
Just a reminder, NO classes tomorrow 11/9. We will be at the Gobbler Gauntlet at Salem CrossFit supporting our teams.
We have four teams and twelve athletes competing, so please come out and show your support. First workout starts at 8:30am with four workouts guaranteed. We will keep things updated with the other times but it will be going on till about 4pm so show up any time.
If you would like to carpool, please discuss and make arrangements via this FB post.
CrossFit Code Red would like to official welcome coach Rowena Manabat to the CFCR coaching team. Coach “Row” has been with CFCR for over a year now and a serious CrossFitter from day one. When she decided to get her CrossFit Level 1 certificate we knew right away that we wanted her on the team. Not only does her dedication and passion improve every day, but her dedication and passion to coach others to improve as well. We know without a doubt that she will be another great addition to helping our athletes push themselves to become the best they can be!
9/11/13 at CrossFit Code Red
Show up any time between 5:00pm-8pm
Welcome to the 2nd annual CrossFit/Firefighter challenge hosted by CrossFit Code Red and Hillsboro Fire and Rescue. This WOD (workout of the day) is to honor the 343 FDNY Firefighters who gave their lives on 9/11 and to raise money for Cystic Fibrosis. $5 min donation to participate!
The WOD will be performed just like the firefighter C.P.A.T. (candidate physical ability test). You have the option of wearing a helmet, jacket and air pack for the event. Each participant will complete each of the exercises in order before moving on to the next. At the end of the event you will receive a finish time. For this event a passing time is 10:02 for men and 12:02 for women. Show up anytime between 5:00pm and 8pm as we will be cycling participants through the course.
Firefighters, law enforcement, military, EMS, CrossFitter’s and the community are highly encouraged to participate and join together to honor the Men and Women who risk their lives to protect and show support to those who battle for theirs every day!
- Straight ladder rack on engine x2 (24’ for men / 14’ for women)
- 25 box step ups (20” box w/ 2 1/2 “ bundle for men / 18” box w/ 1 ½“ bundle for women)
- Box fan placement using hooks (7’ for men/women)
- Fan walk 75’ (24” fan for men / box fan for women)
- Keiser sled (hit full length for men / 10 tire strikes for women)
- 20 KB swings (53lb men 35lb women)
- Dummy drag (100’ men / 50’ women)
- Foam bucket carry (200’ men / 100’ women)
- Hose pull (100’ men 75’ women)
Memorial Day marks the official start to summer so we wanted to get things started off with a bang. If you missed the Memorial Day Murph WOD then you might have missed out on the announcement. CrossFit Code Red is officially expanding and adding another 2500 sq ft by mid July! We will also be expanding the rig with more racks and special ninja warrior like features for all you obstacle junkies, and the addition of a kid’s area, kid’s classes, additional classes and a whole lot more! We are determined to make CFCR the best gym possible!
If this expansion wasn’t already enough we have a ton of exciting events available to you as well. Everything from CrossFit competitions, marathons, trail runs, hikes, obstacle races, challenges and more. Be sure to check out our News and Events page for dates and start marking your calendars.
Now summer wouldn’t be complete without a proper nutrition plan. So we have four nutrition classes planned for you in early June so you can get the information you need to set something up. You only need to attend one of the four classes as the information will be the same for all of them.
If you are looking to get into shape and start living a healthy and active life then CFCR is the place to be! All of our coaches are fully committed to helping you accomplish your goals. Of course you will also have the support of all our amazing members!
So, who’s ready for summer?