Crossfit MLK is officially back open!  Sorry for the delay and any inconvenience.

Come Try Us Out for a Week Free!

For more details call Chris McDonald at 503-830-9700, or email at chrism@crossfitmlk.com

Registration for the Crossfit Games is now open!

12/31/2009- New Years Schedule-

December 31st we will be running a 10am and a 12pm.  New Years Day 1/1/10 we will run a 12pm.  Happy New Year!

12/21/2009 – Christmas Schedule -

Christmas Eve Thursday December 24th we will be open for the 10AM Class.

Christmas Friday December 25th – closed

Saturday December 26th – normal classes 9AM and 11AM.  Time to work off that Christmas food!

*If you are out of town and would like a list of workouts you can do at your home,  please email me at chrism@crossfitmlk.com.  You can impress your friends and family with your new found Crossfitness.

12/17/2009 – Lockers and Showers are finished.

*stay tuned for the new 3,000 sq ft Workout room in the basement.

10/17-2009 – Murph Challenge with Crossfit HEL Saturday October 17th at 11AM – there will be no 9AM class that day

Congratulations Jessica for winning the Urban Crossfit Challenge!

The 10 General Physical Skills of Fitness:

• Cardiovascular / Respiratory Endurance – the ability of body systems to gather, process & deliver oxygen.
• Stamina – the ability of body systems to process, deliver, store & utilize.
• Strength – the ability of a muscular unit, or combination of muscular units, to apply force.
• Flexibility – the ability to maximize the range of motion at a given joint.
• Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
• Speed – the ability to minimize the time cycle of a repeated movement.
• Coordination – the ability to combine several distinct movement patterns into a singular distinct movement.
• Agility – the ability to minimize transition time from one movement pattern to another.
  
• Balance – the ability to control the placement of the bodies center of gravity in relation to it’s support base.
• Accuracy – the ability to control movement in a given direction or at a given intensity.
  

  – Created by Greg Glassman & Jim Cawley

CrossFit MLK is proud to have been named the official fitness trainers for Team KUPL Portland to Coast racing team. The team has begun their training and is getting the most out of what we have to offer – tune into 98.7 KUPL for more details and to follow the team’s training experience. Read about us on the KUPL blog.

Take the first STEP.

• Work out in 30 minutes or less
• Centrally-located with easy access and off-street parking
• Free child care – call for details

Take a Look