Mon

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: April Monthly Challenge (AMRAP – Reps)

Max Unbroken Thrusters

95/65#

*only place you can rest is at the top of the lift (overhead)

B: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal row / bike

5 deadlifts – add 10#

10 HSPU

Rest 3 min b/t

Competition WOD

A: Clean/Jerk BB warm up (2Xs )

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 6

Power clean from knee x 6

Clean from knee x 6

Power jerk x 6

Split jerk x 6

B: Power Clean (3 x 3 , 80%)

C: Clean and Jerk (3 x 2 , 80%)

D: Metcon (Time)

3 rounds of

15 burpee box jump over

12 power cleans 165/125

9 MU – ring

20 min cap -scale to finish