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Commit to be FIT

Welcome to Beaverton Crossfit!

The Beaverton Crossfit philosophy is simple: Be confident in your abilities and accomplishments, build character through the ups and downs of training, and always believe in yourself during the workouts. You'll find the strength and mental toughness that makes you a CrossFit athlete. Don't quit on yourself, and we will NEVER quit on you.

Workout of the Day - FAst food

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Why is Fast Food so Bad

Fast food is very tempting to consumers because of its convenience. It’s so easy to swing through the drive thru on your way home from work, starving, and order a super size extra value meal for yourself, spouse, and kids. The food is fairly cheap and you usually won’t spend more than five minutes in line. If the food that fast food companies are serving were actually good for you this would be an ideal situation. However this is not the case. Instead, fast food companies are profiting off of clogging your arteries resulting in heart disease.

The first problem with fast food is that over the decades they have been increasing the serving size available. Now when you order a small fries, you actually get what would have been a medium just five years ago. The larger serving size you are served the harder it is for you to know when to stop. From the time we are children our parents teach us to clean our plates because there are those less fortunate who have no food. So if we are given an extra large fry, we should be thankful and eat the whole thing.

Fries, burgers, nuggets, shakes, sodas, and other items you can find at fast food establishments are usually three times larger than the amount you should be consuming. This means that you could easily be consuming 1,000+ calories per meal when you super size it. If you are trying to stick to a healthy 2,000 per day calorie diet, you will have consumed over ½ of your entire daily food allowance.

Another problem with the foods you are served at fast food restaurants is that these foods are not nutritious. The foods that you are served at fast food restaurants are high in fat and high in sugar. By regularly consuming these high calorie meals that do not have any nutritious value is basically poisoning your body.

There are even some studies that have shown fast food may be addictive. The high levels of salt and sugar content found in most fast food items cause the brain to seek them out. This stems back thousands of years when salt and sugar were hard to come by so people would stock up on their supply when they could.

People will continue to frequent fast food restaurants as long as they continue to see ads on television for Big Macs and super size fries. One solution to this problem would be to limit the number of ads fast food companies can have at any one time.

While we cannot blame fast food companies entirely for our increasingly expanding waist lines, it is their food that is making us this way. If they increased the cost of a burger and lowered the cost of a salad there may be more incentive for consumers to choose the salad over the burger.

As long as fast food companies are making money off of their 1,000 calorie burgers, they will continue to sell them. The best way to prevent weight gain associated with a fast food diet is to completely cut fast food out of your diet. Drive right by those golden arches and hurry home where you can make a healthy meal. Completely removing fast food from your diet is similar to detox; it removes the addictive properties found in fast food.

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Workout of the Day - friday 1-27

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WARM

Skill = thruster

MAIN

200m run

15 thrusters  75/115

10 T2B

3 Xs

rest 3 min

250m row

10 pull ups

10 wall ball

3 Xs

rest 3 min

In 15min establish a heavy full snatch

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WOD Media

Training Tips

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30 New Travel Workouts

No Equipment Required: Start the clock and 3-2-1 Go!

Warmup

15-second Samson Stretch

10 Squats

10 Sit-ups

10 Good mornings

10 Pushups

3 Rounds


1.

100 Push-ups

100 Sit-ups

100 Squats

1 Round for Time


2.

30 Push-ups

40 Sit-ups

50 Squats

3-5 Rounds for Time


3.

5 Pushups

10 Situps

15 Squats

Max Rounds in 20 minutes


4.

Lunges (each leg)

Handstand Push-ups

21-15-9 Rep Rounds for Time


5.

Run 400 meters (or any sprint distance – 1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time


6.

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time


7.

Squats for time (pick a number between 100-500)

1 Round for Time


8.

Burpees

Pushups

Situps

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time


9.

5 Handstand push-ups

10 Pistols

Max Rounds in 20 minutes


10.

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time



11.

Double-Unders (jump rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time


12.

Single unders

Pushups

50-40-30-20-10 Rep Rounds for Time


13.

Burpees (50-150 – pick a number and go for it!)

1 Round for Time


14.

Run 800 meters (Run about 5 mins)

50 Sqiats

50 Sit-ups

3 Rounds for Time




15.

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time


16.

Handstand Push-ups

Chair Dips

Push-Ups

21-15-9 Rep Rounds for Time


17.

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

1 Round for Time


18.

Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!

1 Round for Time


19.

10 Turkish Get-ups (1 or 3 gallon jug of water)

20 Double-Unders

30 Walking Lunges

40 Push-ups

30 Squats

20 Leg lifts

10 Box Burpees

2 Rounds for Time


20.

Run 400 meters

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

1 Round for Time


21.

80-60-40-20

Air Squats

40-30-20-10

Situps

20-15-10-5

HSPU


22.

50 Walking Lunges (each leg)

800 M run

50 Walking Lunges


23.

10 Shuffle run (aka Suicide’s) – 20-50 meters

10 Burpees

5 Rounds


24.

50-35-15

Leg lifts

Pushups

Situps

25.

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders


26.

How many rounds in 20 minutes of

10 Bench dips

10 Box jumps

10 Lunges (each leg)


27.

12 Rounds for time

10 Burpees

10 Leg lifts


28.

Sprint 100 meters

Rest 1 minute

Repeat 10 times


29.

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile


30.

100 Single unders

50 Squats

5 rounds for time

 

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