Introduction To The Strength Program

Xi XiaStrength Program

With the great amount of interest, the Strength Program is kicking off! There is a lot to explain. I’m going to start with the 100 words version to explain the program, then the Crib notes version, and finally the full version below. If you have more questions, check the FAQ at the bottom of this page. After that, please email … Read More

CrossFit Competition Program Peaking for August


Several of the members of our Competition Program have signed up to compete in late August. This post will give some detail as to how they’ll be training leading up to either the Oregon Summer Games or the CrossFit 45 Summer Showdown. To give a bit of context, here’s brief review of the training they’ve done up to this point. … Read More

Why So Much Short Foot


We’re about 2 weeks into our 8 week “Squatty Potty” block. Some of you might have noticed a change in your ability to squat. Some of you undoubtedly are trying to figure out the method to the madness. I’m here to shed some light on the question of why for the programing. Our warmups for the remainder of the block … Read More

July 27 – Aug 2


Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Priority #1 Monday General body warm up if you are early to class. Warm Up Banded Ankle Mulligan/short foot, 60″/foot Banded anterior hip distraction, 60″/leg Deadbug, 4×15″ Front Plank, 60″ Low Bear lateral roll to front plank on hands lateral roll to … Read More