New Class Schedule!
Starting March 3rd, next week Monday, we are changing our class structure and schedule.
- We will start offering a 30 minute Fundamentals class focused on teaching the basic CrossFit movements and explaining what CrossFit is all about. Ideal for new members! See the Schedule page for more details.
- We will have one CrossFit class and anyone can attend. No more separation, just more community!
- Friday evening will have only one CrossFit class at 6:30 pm.
- Tuesday and Thursday 6:30 pm evening classes coming soon. Check back for more details.
Whew! Lots of changes and we think this will really give you, our members, the service and attention to help you reach new physical capabilities. Thank you all for the growing support and being a great community. Check the schedule page for details on Fundamentals and the new schedule starting March 3rd.
Flow Fit
We had a huge class Wednesday night! Thanks to everyone who came to workout.
We did FlowFit as our workout, 20 rounds in 20 minutes. Everyone got in quite a few practice reps beforehand, as well! (~150 squats without realizing it - well, until later…)
Touched by Tabata
Five people in the morning and 15 in the evening were touched by Tabata. For those not familiar, the Tabata Protocol requires 8 rounds of 20 seconds maximal effort followed by 10 seconds of rest. It turns out to be a very potent 4 minutes!
We completed Tabata intervals for five different exercises and took our lowest set of reps as our score. Don’t say that Rochelle and I were mean though, because we gave one minute of rest between each exercise!
Timing yourself doing Tabata workouts is a serious pain, so here’s an mp3 to make it easier. After a brief 10 second into, it starts with 8 rounds of 20 seconds of music, and 10 seconds of rest. Load this into your iPod and put it on repeat. Jump rope, run, do burpees, do whatever as hard as you can when you hear the music. Rest when it is silent. Relive the joys of this workout over and over again at home!
Touched by Tabata -mp3
Saturday 2/16/08: the DB pace line
An experimental group workout today. A DB pace line; one 14 person team. Last person runs to the front of the line, all others do reps. The line travels 400m, while doing push presses, DB deadlifts, hang snatches, and DB squats.
Lots of reps! We went light for the first try at this one. Heavier weights next time!!
Friday 2/15/08
Sprint intervals today. Here, arms are blurred during a warm-up drill.
16 rounds:
20m sprint, ballistic exercise x 5, 20m sprint. Rest while your partner does the same.
First 4 rounds, do clap or regular pushups, 2nd 4 rounds do jump squats, 3rd 4 rounds do situps, and the last 4 rounds are jump lunges.
Valentine’s Day Massacre
A very lovely workout for a very special day. This is a 21-15-9 version of “Angie” type exercises, but there’s more. After every individual set (not each round, like XX was hoping for) there’s a little valentine! The total workout is close to an explosive half “Angie” with a half mile of running, 25 db deadlifts, and 25 ball slams.
XX got some!
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CrossFit Portland South East Location Begins
When we moved to Russel Street from the southeast, we promised we would return someday. We are offering MWF 6-7 pm evening CrossFit classes at the Academy of Kung Fu in the SE, the original CrossFit Portland location.
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Joey's Hard Work Pays Off
Joey started training with Rochelle on August 16th and her commitment to hard work and the Paleo diet has really paid off. Click on her picture and checkout all her accomplishments in just a month!
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Confessions Of A PaleoWeightlifter
Travis's reflects on his Paleo journey and the life changing experience it has been at CrossFit Portland. His accomplishments go far beyond the 35 lbs of weight loss. Click on his picture to check out his story.
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CrossFit Portland Girls Day Out, Saturday, 8/18
Girls! Curious about CrossFit Portland and want to get the scoop from other CrossFit Portland girls? Click on the picture below to see all the fun from the previous Girls Day Out and email Rochelle AT crossfitportland.com to get on the contact list for the October one!
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Introduction video to CrossFit Portland
Click on the picture below to see what you will be able to do at CrossFit Portland!
- CrossFit Portland - North
740 North Russell St.
PDX, OR 97227 - CrossFit Portland - Southeast
Academy of Kung Fu
3228 SE 21st Ave
PDX, OR 97202 - t: 360.600.2333
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