Eating Out or on the Run?

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Eating meals out was not so long ago a rare treat. Almost no one went to restaurants on a regular basis or brought home take-out food. Fast forward to today, where over half of our daily calories are consumed away from home – each and every day. Eating out or take-out is so common that many people have filled the … Read More


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Madoc, our own resident coach/Chinese Medical Practitioner/man about town will be offering a couple of simple services to help gym members work out their gnarly parts. Gua Sha, Cupping, Ear acupressure, and traditional Chinese herbal lineaments and salves. He has a special price for CrossFit Portland members for a 3 pack of Gua’ Sha, ear pressure or Cupping for $45.00. … Read More

RAW POWER PART DEUX: Condensed and Intense

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September 9th a second round of Raw Power will be available for another group of eight athletes. Register here. Your membership must allow you to attend the gym at least three times per week. I’ll hold an information session to learn some techniques for lifting and further explain the class for free/open attendance at 11am on Sunday, September 2nd. Email … Read More

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WARNING: If you cherry pick “long cardio” workouts for the purpose of losing weight, it doesn’t work that way! Monday Warm Up 1) Jump rope-3 min 2) Shoulder Seq + Bully Stretch WOD Strength, strength endurance A. Close Grip Bench Press: 3 x 6-8 @30X0, rest 3 min In your rest break, perform 10/side Ginga Lunges B. Back Squat: 3 … Read More