May
5
9:00 AM09:00

New Member / Safety in Movement Seminar w/ Stan Gorman

This is a 2 part seminar, though everyone is welcome to come to both.

First, from 9am-10am: New Member Seminar. 

This is open to anyone, including friends and family that may have questions, or be interested in giving CrossFit a try. 

I have loved seeing so many new faces in the gym over the last 4-6 weeks.

I've always prided myself on our coaching here at CFC. Our coaches know each athlete by name. We know your strengths, weaknesses, and goals. 

And that allows us to help you so much more. And our goal is to help you reach yours.

With so many new faces, I'd like to offer a FREE New Member Seminar, where I can talk to you a bit about our gym, our coaching goals, and how to help you get the most out of your time here.

Questions are encouraged throughout the seminar, and we will have designated Q+A time from 9:45-10am. 

Part 2: Safety in Movement Seminar with Dr. Stan Gorman.

This hour is all about giving you the tools to stay safe, not only in the gym but in your day to day life. 

Stan has been a family friend for over 10 years, is a great guy, and a nerd when it comes to pre-hab, re-hab, and keeping people in great condition.

Stan is a Physical Therapist with nearly 30 years of experience practicing in Portland area. He has been in private practice his entire career specializing in orthopedics and sports medicine. For the past 20 years he has owned and operated a multidisciplinary rehabilitation company that includes physical therapy, chiropractic, massage, acupuncture and medical services. 

He has 3 clinic locations that include Gateway (SE Portland), Clackamas and Bridgeport (Tualatin). 

He will be bringing one of his employees, Kyle Zabst, DC, ATC, who is a certified athletic trainer in addition to a chiropractic physician.

Some of the topics covered:

- Differences between "good" pain/soreness and "bad" pain/soreness.

- How to identify pain and injury

- What to do if you have the bad kind of soreness. 

-How to prevent the bad kind of pain/soreness and injury. 

-How prevention of injury is much better than crisis management of injury. 

-How technique of exercise is the critical factor

Please come with all of your questions, and take advantage of having such a great resource to learn from.

This is going to be a great day, completely stocked with valuable information.

This is a free event for our members,their friends and family, so I hope to see you all here!

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May
29
9:00 AM09:00

Memorial Day Murph!

This is our 4th Annual Memorial Day Murph!

It's that time again!
An absolute beast of a WOD, in honor of an absolute beast of a man.

This is the most prolific of all CrossFit HERO WOD's , and for good reason.

We will open the gym doors at 8:30am, and begin the first heat promplty at 9am.

A new heat will begin every 20 minutes.

The last few years we've had between 40-70 people come out to this free event, so get signed up for the time you want ASAP.

Heat times and sign ups are on the white board in the gym....

We will run this as follows:

Athlete will run 1 mile.
Then perform ALL 100 Pull-Ups
Then ALL 200 Push-Ups
Then ALL 300 Air-Squats
Then run 1 mile.

RX Athletes will wear a 20/14# weight vest. If you plan to do this, you must have coaches approval, and bring your own vest. We have a few to loan, but it they may not be available.

There are multiple ways to scale this workout, so I expect all of our athletes to show up and go hard. Coaches will be going over scaling/modification options individually.

We are hoping to have a potluck running from 10am-1pm, so please bring a healthy dish to share.

I will have tables set up, as well as tableware, so just bring the food!

Here is a link where you can learn more about the tragic and inspiring story of how this workout came to be.

https://en.wikipedia.org/wiki/Michael_P._Murphy

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Summer Kids Camp!
May
25
12:00 PM12:00

Summer Kids Camp!

It's that time again! 

Our 4th annual CrossFit Kids Summer Camp is beginning on Monday, June 26th!  This 5 day camp will meet Monday through Friday from 1pm-2:30pm.

This camp, taught by Coaches Ty Holbrook and Wendy Metzger will focus on general strength and conditioning, with a focus on mobility and agility. 

This is a perfect opportunity to get your 11-15 year olds staying active this summer and limit the TV and video game consumption.

Price is $150 for non-members, and $125 for members, or the children of our current members.

Class will be capped at 15 kids, and we fill up every year, so give us a call today to reserve your spot!

Ty

503-807-5581

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