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Warm Up 1) Run 600m 2) Shoulder Seq 3) Squat Seq Mobility Instructor’s choice WOD 5 rounds for load (not time): Overhead Squat x 5 Row 500m @ 85%

Xi XiaNews%s Comments

There is just 1 spot remaining for Jump Start, January 10th. Information for February Jump Start is now available. Warm Up 1) Run Seq 2) One trip each: Inchworms Crabwalk Lizzard Lunge Bear crawl Crocodile Pushups Horse Walk Mobility Instructor’s choice WOD 15 Squat Cleans  135/95lbs 20 Toes to Bar 25 Box Jumps  20″” 30 DB Push Presses  35/25lbs 35 … Read More

Xi XiaNews%s Comments

Warm Up 1) your choice – 4  min 2) Squat Seq Mobility Death Stretch focus WOD Custom Goals Training + A. Back Squat: 3 x 1; 1 x 10-12.  Rest 4 min B. Hollow Holds: 12 x 10 sec; rest 10 sec

Insights From Matt W.

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CrossFit Portland Jump Start program starts January 10th, just four three spots remaining as of this morning. Call for more information or sign up now. Matt Whitman has posted some amazing before-after photos as a document of his time at Crossfit Portland. Here is the link to the full transformation article and more epic shots. A while ago, I asked … Read More