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 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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Monday September 8, 2020

September 8, 2020

Hex Bar Deadlift build up to heavy 1 THEN 5 Rounds3 Hex Bar Deadlifts (85% of 1)6/6 Windmills For Time:400m Run 40 Air Squats30 Sit-ups20 Push-ups10 Pull-ups

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Monday August 31, 2020

August 31, 2020

Squat build up to heavy singlePressbuild up to heavy 2 THEN2 Squat at 85% 3 Press at 90% 4 Rounds for Time250m Row 10 Ball Slams

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Friday August 28, 2020

August 28, 2020

Glute Bridgebuild up to heavy 1Seated Pressbuild up to heavy 2 5 Rounds 3 Glute Bridges (80% of 1)3 Seated Press (85% of 2) 4 rounds Odd: Prowler Single + 12 DipsEven: Prowler Double + 6 Dips

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Monday August 22, 2020

August 24, 2020

Hex Bar deadliftbuild up to heavy 2 5 Rounds2 Hex Bar Deadlifts (85% of 2)3/3 Turkish Get-ups 14 Minutes 30 seconds on 30 seconds off alternating Ball SlamsHand Release Push-ups

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Friday August 20, 2020

August 21, 2020

Floor Pressbuild up to heavy 1 5 Rounds2 Floor Press (85% of 1)8 RDL 10 Minutes on the minute20 KB Swings

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