What Is This Agility and Mobility Course?

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“So,” You ask, “What is this Agility and Mobility Course that CrossFit Portland is offering, and why should I take it?” Btw, you can sign up for it here!. I’m going to be writing a series of short (I promise) blog posts to explain the Agility and Mobility Course, and how it might help you. The first thing that you … Read More

Block 3 – Week 4

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Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia if you want to pursue these training programs. Monday Priority 1 Warm Up 1) Jump rope – 4 min 2) Bar Complex WOD Block 3 – Week 4 A. Squat Clean: build to a 1RM in 8 min B. Squat … Read More

Block 3 – Week 3

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Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia if you want to pursue these training programs. Monday Priority 1 Warm Up 1) Run Seq 2) Squat Seq WOD Block 3, Week 3 Strength, strength endurance, aerobic power A. Front Squat: work to a heavy single B. Pullups: 70 … Read More

Games Open 13.1 – How To Get YOUR Best Score

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The first workout this year, 13.1, is a combination of 12.1 and 12.2 from 2012. Put 7 minutes of burpees and 10 minutes of snatches together…what do you get? A long, AEROBIC pathway dominated workout. Last year, I wrote quite an extensive “How To” guide on the snatch workout. It’s here and its helpful. I also wrote about Burpees. There … Read More