Workout of the Day

Crossfit programming is an art form and a science. With years of experience, your workouts will be the finest of both.

Workout of the Day

Mon 8-20-18

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Press Complex (E2MOM 20min)
4 Push Press, 4 Front Rack Lunges

Every 2 minutes on the minute. Complete 4 Push Press then 4 Front Rack Lunges unbroken. Work up to AHAP
For Time
Alternating DB Snatches (50/35)
Box Jumps (24/20)

Workout of the Day

Sat 8-18-18

Teams of 3
Complete for time:
600m Sandbag Carry (120)
60 Burpees over Bag
60 Sandbag over the box (48)
400m Sandbag Carry (120)
40 Burpees over Bag
40 Sandbag over the box (48)
200m Sandbag Carry (120)
20 Burpees over Bag
20 Sandbag over the box (48)

Sandbag Carry’s – you choose how you want to move the bag. 1, 2, or 3 people at a time.

Sandbag over the box – bag starts on the ground and ends on the ground at the other side. How you do it is up to you!!


3589 Fairview Industrial Dr S Salem, OR 97302

info@crossfitsalem.comĀ  503-931-7727


576 Patterson St NW Salem, OR 97305 971-533-5777