CrossFit

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

In short, a CrossFit trainee strives to develop capacity in ALL of these general physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, AND Cardiovascular Endurance. This is accomplished by avoiding specialization and embracing generalization. A week of CrossFit training includes workouts derived from gymnastics, weightlifting, powerlifting, rowing, and track and field. You can expect to lift, throw, sprint, balance, pull, push, jump, lunge, and more. WOD stands for Workout of Day.

Monday October 5, 2020

October 5, 2020

Two Options: I. “Helen”3 Rounds for Time400m Run21 KB Swingns 12 Pull-ups II. Hex Bar Deadlift build up to heavy 3 5 Rounds 2 Hex Bar Deadlifts (90% of 3)6/6 Windmills 12 Minute OTMODD: 6-8 DB Push-ups to Row EVEN: 12-18 Ball Slams

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Wednesday September 30, 2020

September 30, 2020

Hex Bar Deadliftbuild up to heavy 5Floor Pressbuild up to heavy 3 5 Rounds 3 Hex Bar Deadlifts (85% of 5)2 Floor Press (90% of 5) 9 Minute AMRAP 5 Hex Bars (65% of 5)12 Wall Balls

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Friday September 25, 2020

September 25, 2020

Seated Pressbuild up to heavy 3Glute Bridgebuild up to heavy 2 5 Rounds2 Seated Press )85% of 2)3 Glute Bridges (85% of 2) 6 Rounds250m Row 1 Minute rest

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Monday September 21, 2020

September 21, 2020

Hex Bar Deadlift build up to heavy 5 6 Rounds 2 Hex Bar Deadlift (90% of 5)3 Tukish Get-ups 3 Rounds for Time400m Run or 500m Row 12 DB Push-up to Row

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Wednesday September 16, 2020

September 16, 2020

Squat build up to heavy 5Press Pressbuild up to heavy 1 5 Rounds 3 Squats (90% of 5)2 Push Press (85% of 1) For Time: 21-15-9DB ThrusterToes to bar or V-ups

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Monday September 13, 2020

September 14, 2020

The air quality outside in Portland today is “hazardous”. We are still open, however the doors will be staying closed. With COVID and the poor air quality we understand everyone has different risks tolerances. Until the air quality improves and we’re able to open the door again, the gym floor will be limited to no […]

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Wednesday September 9, 2020

September 9, 2020

Seated Press build up to heavy 1Glute Bridgebuild up to heavy 5 5 Rounds 2 Seated Press (85% of 1)3 Glute Bridge (90% of 5) Conditioning 5 Rounds for Time:250m Row 8 DB Push-up to Row or 3 Rounds for Time30 KB Swings 20 Wall Balls10 Burpees

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