CrossFit at The SHOP in Corvallis, Oregon
WOD December 12, 2018
MOVEMENT
3 Rounds
- Jefferson Curls x 5
- Cossack Squats x 5/side
- KB Pullover x 5
STRENGTH
3 Rounds
- DB Floor Press x 10
- KB Deadlift x 10
- Hardstyle Plank – 3 x 10 sec
*rest 45 seconds after each exercise
3 Rounds
- Paused Split Squats x 10/side
- Ring or Inverted Rows x 10
- Pallof Press x 10/side
*rest 45 seconds after each exercise
FOR
7 DAYS
Member Spotlight – Tracy Byers
MEMBER SPOTLIGHTIn the twenty-first installment of our “Member Spotlight”, we’re featuring a lady with a huge variety of life experience, a killer deadlift, and an impressive devotion to early mornings at the SHOP! You may have seen her crushing pullups and chinups sometime, but if you’ve not met her yet make sure to say hello next time you see her!
NUTRITION
My Protein Shakes Bring All the Girls to the SHOP
My love for protein shakes is well known and well documented. Yet despite this, Lauren and I have always had just a “good” blender. We were given a KitchenAid blender from our wedding registry almost 13 years ago, and when that one died we got a Ninja. It was good....
LIFESTYLE
Sleep Smarter
I think everyone knows the value of sleep. It feels so good, and hopping out of bed fresh is wayyy better than dragging your ass out from under the covers. But perhaps you don’t know how severe the consequences of sleep deprivation can be. And in this sense,...
TRAINING
2018 CrossFit Open
It’s that time of year again…time for the 2018 Reebok CrossFit Games season! And, of course, that season begins with the online Open. A number of you have asked me about signing up. Anyone can sign up to compete in 5 workouts over 5 weeks and post their scores online....
RANDOM
Keepin’ Those Dollaz in Check
Keepin’ Those Dollaz in Check; or Healthy Eating on a Budget by Amanda Hepp Jackson, SHOP blogger Ok let’s talk about healthy eating and money. Everyone talks about how expensive it is to eat high quality food, and some people complain about it and blah, blah, blah. To be perfectly honest with y’all, this DRIVES ME CRAZY.
OUR
COACHES.
Drew Skaggs
Owner & Head Coach
Cody Farnes
Coach
Ray Yagloski
Coach
Melissa Mattson
Coach
