To-Do: Competition Program Assessment Workouts

Xi XiaNews

Schedule We realize that with the holidays, fitting in an intense week of assessment workouts might not be feasible. SO we’re releasing all workouts at once as one post on Christmas on the new Competition WOD calendar. For those with an open schedule, you can follow the days of work & rest as written (starting Day 1 at any time). … Read More

Block 1/1 Week 7/8 Dec 22 – 28


Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Yoked Gymnast Training Block Resource Page (Videos, Tips, Etc.) Priority #1 Monday General body warm up if you are early to class. 3x Run Building loop 3 Pullups/Ring Rows 5 Pushups 7 Situps 9 Squats WOD “Tabata” is 8×20”/10” interval. Final score … Read More

Muscle Ups: Hips, Then Arms

Xi XiaTraining Tips

CrossFit Portland Competition Program starts January 2015! For those of you already following along, we are going to be releasing a Christmas bonus next week. It is an assessment week to get your numbers into us for lifts and engine output. Stay tuned! Relative upper body strength is a profound separator when it comes to CrossFit competition. And within the … Read More

6 Weeks Into This Block


We’re six weeks into the “Yoked Like a Gymnast” Block, and we’ve got 1 more to go before our re-assessment week. Everyone who has been showing up on a regular basis appears to be making progress. This might be the new found ability to do a pullup, or the ability to do a hip hinge correctly. I’ve taken the opportunity … Read More