CrossFit Tualatin
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BRING A FRIEND WEEK - MAY 22-27, 2023

Bring a Friend Week starts Monday, May 22nd! This is a perfect time for your friends, family, and co-workers to try out CrossFit! Workouts will be programmed with beginners in mind, and all WOD’s will include a BAF Option to ensure your friend doesn’t burn out throughout the week.


Your friends may come to as many classes as they like during BAF Week, and you may bring as many friends as you want! Your friend does not need to sign in to classes, and they are not required to have you in attendance with them at every class. All they need to do is sign a waiver before their first class.


Every CFT member who has a friend purchase a membership will receive our referral reward of $75 cash! Referral rewards are unlimited. We will also be offering a $50 discount to friends who buy a membership before June 30th.


Either sign a waiver at the front desk when you come in, or take care of it online here. See programming for BAF Week below! 



Monday 5/22/23


STRENGTH

Back squat with a two second pause at the bottom (5x6)


METCON

Teams of 2 for time

1K row

100 Russian kettle bell swings

750m row

75 Russian kettle bell swings

500m row

50 Russian kettle bell swings



Tuesday 5/23/23

  

METCON

18 minute AMRAP* in teams of 2

Partner 1

300m run

Partner 2

AMRAP of

6 pull-ups

8 push-ups

12 sit-ups

(pick up wherever your partner left off)


BODYBUILDING

Arms and Abs (as time permits)

3 rounds for quality

Barbell curls (21’s)

15 banded tricep extensions

20 Russian twists

10 hanging knee raises  



Wednesday 5/24/23


METCON: “WARRIOR”

For time: 15 minute time cap

60 alternating single dumbbell step-ups
50 alternating single dumbbell snatch
40 box jump-overs
30 alternating single dumbbell devil press


BODYBUILDING

Legs (as time permits)

4 rounds for quality

20 calf raises

10 heel elevated goblet squats

10 toe elevated tempo Romanian deadlifts 



Thursday 5/25/23

  

METCON

25 minute AMRAP* in teams of 2

300 foot farmer carry 

--While the other partner’s working: dead hang

30 kettle bell deadlifts

--While the other partner’s working: sand bag bear hug hold

300 foot sandbag carry

--While the other partner’s working: kettle bell farmer’s hold

30 sandbags over the shoulder 

--“I go you go”


BODYBUILDING

Back and Booty (as time permits)

3 rounds for quality

10 weighted hip thrusters

10 GHD hip extensions

10 ring rows

15 banded lat pull downs 



Friday 5/26/23


STRENGTH

Deadlift (5X4)


METCON

15 minute AMRAP*

8 deadlifts (185/125)

30 jump rope crossovers

1 rope climb

60 second rest



Saturday 5/27/23


STRENGTH

Bench press (5x6)


METCON

15 minute AMRAP* in teams of 2

16/12 calorie bike

16 alternating single dumbbell snatch

12/9 calorie bike

12 alternating single dumbbell hang clean and jerk

8/6 calorie bike

8 alternating single dumbbell devil press  



*AMRAP = As Many Round/Reps As Possible

CrossFit Tualatin 

20203 SW 95th Avenue

Tualatin, OR 97062

503-427-2385

info@cftualatin.com


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