A COACH IS WATCHING: STEPHEN, PATIENT AND STEADY

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I wanted to shed light on the efforts of Stephen Bown. Stephen first came to CrossFit Portland 8 months ago when his daughter Hannah convinced him to join her in some workouts. When Hannah went back to college, Stephen continued pushing himself in the 101 classes and has since then graduated to become a regular face in our noon 201 … Read More

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Warm Up 1) Run Seq 2) Short shoulder Seq Mobility 3 x 30 Toe Raises @wall (inward, neutral, outward) + Shinbox Spinal Twist Switches WOD Custom Goals Training – 10 min + 7 Rounds: Run 150m 7 C2B Pullups 7 Push Presses 115/85lbs 7 KB Swings 70/53lbs

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Warm Up 1) 2 rounds: 150 single skips 10 Squats 3/3 T-Pushups 3/3 Cossack Squats Mobility Box Lunge focus WOD Custom Goals Training + A. Front Squat: 3 x 5 @20X1, rest 3 min B. Bent BB Row: 3 x 8-10 @30X1, rest 2 min + 3 rounds all out: 10 Wallballs 20/14# 10 Burpees 10 Jump Switch Lunges rest … Read More

TRAINING WHILE TRAVELING: A CROSSFITTER’S DILEMMA

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Hey boys and girls of Crossfit Portland! Before all the great summer vacations begin, let’s talk about traveling and maintaining training. There are quite a few of you out there who are required to travel for work, and others who simply enjoy nomadic ways. Read on for a few traveling training tips from Coach Brad, a.k.a. Constable Brad (thanks for … Read More