Do I need to be in shape before I begin CrossFit? Our members come from all different athletic and non-athletic backgrounds, including collegiate athletes, working moms, young professionals and retired school teachers, with ages ranging from late teens to over 60. All workouts can be scaled up or down based on your current skill and fitness level. Our coaches work closely with each athlete to ensure injuries are avoided and movements are practiced safely.

What should I wear? You should wear comfortable workout gear and training shoes. Weightlifting shoes are helpful in Olympic Lifting classes/days, but not required.

How often should I workout? If you are not currently active, you should start with 2-3 days per week. For seasoned athletes, we recommend 5 days per week, with 3 days on; 2 days off, then 3 days on; 1 day off. Take advantage of weekly mobility classes and open gym. Rest days and mobility days are just as important as your training days.

CrossFit workouts are very demanding and will tax the capacities of even the world’s best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before “throwing” yourself at them 100%. The best results have come for those who’ve “gone through the motions” of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. Establish consistency with the WOD before maximizing intensity.

How long is each group workout? Each regular CrossFit class runs one hour, including a warm up, skill work, metabolic conditioning workout, and a cool down.

What is the facility like? Are there showers or locker rooms? CrossFit SW Portland offers more than 6,300 sq/ft of training space, and is fully equipped with everything needed for each workout. The facility has a changing room and shower, as well as a bathroom and kitchen. There are cubbies for storing gym bags and other belongings. Also, unlike many other CrossFit gyms, we offer a kid’s room with toys and books.

What kind of results can I expect? Results may vary, but new members can expect around 15-25% improvement in both strength and endurance within the first 3-6 months. Also, anticipate improvements in flexibility, agility and body composition. With any exercise, dedication, consistency and communication with your coach is key.

What is CrossFit SW Portland? CrossFit SW Portland offers a unique program based on core functional movement that will help you gain core and full body strength. Our strength and conditioning workouts deliver measurable health and fitness improvements for all of our members of all ages and fitness levels. Our experienced staff of trainers blends a range of strength and conditioning methods to create a fun but yet challenging fitness program! Join us now to get in the best shape of your life!

You can learn more about the CrossFit experience here.

Bench Mark workouts explained in the journal.