CrossFit 101, 201, 301
101: Novice CrossFit
Please note: CrossFit 101, Jump Start, or Personal Training is required for all new members. Click here to get started!
Have you ever felt like the one person in a class who didn’t get the memo? We know that is not fun!
CrossFit 101 is designed to teach you the core CrossFit Portland curriculum in a step-by-step fashion. Safety and skill mastery are the top priority. Our very small Crossfit 101 classes are where you get personalized instruction and build confidence in a friendly environment!
You’ll also undertake workouts that will help you gain strength, increase mobility, and improve conditioning.
Each CrossFit 101 class is an instruction-focused one-hour session. We cultivate an environment where you can learn, ask questions, and explore movement. You will develop safe technique and confidence with the fundamental barbell lifts and the body-weight movements that we use in our training program.
CrossFit 101 also teaches you the terminology we use in our training. It can seem like a foreign language at first! You’ll learn how to read and understand the daily “WOD,” or workout-of-the-day, and how a class flows from beginning to end.
CrossFit 101 has a total of 12 lessons, and is 4 weeks long. Each week covers three distinct lessons. You can start on any given week.
201: Intermediate CrossFit
Please note: Completion of personal training, CrossFit 101, or a movement assessment is required before participation in 201 classes.
Let’s face it, it’s not fun for beginners to feel like they are holding a group back. It’s also not fun or effective for experienced members, either. We avoid all that by having different levels of classes.
In 201 classes, the intensity and complexity is elevated. After a member has developed technique and confidence in 101, we progressively challenge them in our 201 classes. The fun and personal achievements just keep coming!
Since there are no beginners in 201 classes, the training program and coaching is more specifically focused to the group. This means you make more gains from each training session.
In our CrossFit 201 classes, you will also start Custom Goals Training!
301: Advanced CrossFit
Please note: Attendance by coaches approval only. Please contact xiaxi@crossfitportland.com if you are interested.
Want to compete in the CrossFit Games? Or another fitness competition?
CrossFit Portland’s 301 class, Advanced CrossFit, is the class for you.
CrossFit Portland is one of the few CrossFit gyms to offer its members special programming for the advanced Crossfitter or athlete.
These classes are for athletes with extensive experience in Crossfit style training who want to take their game to a new level.
Advanced CrossFit classes involve high-level detailed programming, and include both short- and long-term competitive cycles, with as many as 7-8 workouts/week for daily doubles/triples.
We offer two Advanced CrossFit group classes per week. Athletes can attend these classes and perform the workouts weekly with a coach and group.
Athletes can also perform — and will be expected to perform — Advance CrossFit workouts open-gym style.
The workouts performed in our Advanced CrossFit class require a higher conditioning base, work capacity, as well as proficiency with CrossFit movements and lifts.
Part of the pre-requisite is that the athlete is self-motivated and self-sufficient.
Advanced CrossFit class athletes will also receive Custom Goals Training to address specific weaknesses.
In addition to refining your skills, these classes are designed to make you a stronger competitive athlete by focusing on many of the finer points of competition, such as:
Class attendance is by coaches approval. Please contact Xi Xia to discuss eligibility, as well as if this class meets your current abilities and goals.
