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PDX 101

 
 
Ready to kickstart your fitness game in a non competitive, inviting, and supportive environment? PDX 101 is the perfect route to get you prepared to tackle our Group Strength and Conditioning classes.

 

PDX 101 is designed to give you a good grasp of our classes at PDXstrength.

Learn the fundamental movements used in our group training classes: squat, hinge, press, push, pull, lunge, jump, run, row and more.
Acclimate yourself to the intensity levels of PDXstrength classes at a pace that's perfect for you.
Learn about nutrition, recovery and hydration.
Become familiar with dynamic and static stretching techniques for joint mobility and muscle flexibility.
Establish your 3R max back squat, front squat, press and deadlift.
Be introduced to more advanced gymnastics and kettlebell movements.
Learn the the basics of Olympic weightlifting, like the clean and jerk and snatch.
Gradually perform tougher and challenging metcons that will improve your overall fitness level and expose you to high intensity workouts.
And most importantly, have lots of fun enjoying exercise!
 Our all-star coaches will meet you at your current fitness level. Cost is only $220 for 16 classes, plus PDX 101 athletes get free access to any of our bootcamp classes, kettle bell classes and open gym for the duration of PDX 101, valued at $188.

**no classes  will be scheduled on Thanksgiving, the day after Thanksgiving, Christmas, Christmas Eve, New Years Day, Labor Day, Memorial Day or 4th of July** 

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Kids Skateboarding 101 ( Ages 5 and up)

Skateboarding is a sport, an art form, a lifestyle, and a culture. 
 
This 3 week course will meet your child at their current level.  We will meet 9 am, Saturday mornings at Pier Park. Please bring a board and helmet. (Pads are optional but highly encouraged) Class size is limited to 4 skaters per coach. 
 
Course objectives are getting comfortable on the board, stance, basic tricks and skating simple obstacles. 
Participants will learn how to foster safer skating through practice of stance, falling and bailing out.
Confidence on the board will be improved as well as ability with balance, mechanics and control on the board. Skatepark etiquette will be introduced so your child will know how to safely navigate a skatepark.
 
 
Here are just some of the amazing benefits of skateboarding:
 
Provides flexibility
Physical Endurance 
Teaches Precision 
Improves Coordination
Teaches consequences, practice, and patience 
You learn to fall
You make lifetime friends
You have fun! 
 
Cost is $50 
 
 

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Adult Skateboarding (Beginner)

Skateboarding is a sport, an art form, a lifestyle, and a culture.

This 3 week beginner course will meet you at your current level. We will meet 10 am, Saturday mornings at Pier Park. Please bring a board and helmet. (Pads are optional but highly encouraged) 

Course objectives are getting comfortable on the board, stance, basic tricks and skating simple obstacles.
Participants will learn how to foster safer skating through practice of stance, falling and bailing out.
Confidence on the board will be improved as well as ability with balance, mechanics and control on the board. Skatepark etiquette will be introduced so you will know how to safely navigate a skatepark.

Here are just some of the amazing benefits of skateboarding:

Provides flexibility
Physical Endurance
Teaches Precision
Improves Coordination
Teaches consequences, practice, and patience
You learn to fall
You make lifetime friends
You have fun!

Cost is $60

 

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Build a better Booty

Ready to build a strong, powerful and shapely butt? It's time to fire up those glutes, and learn how to activate those beautiful buns! Get ready to lift, shape and experience the best strength training program to activate those glutes.  This 5 week workshop series, will meet once a week. This class is for most Levels. (Prior experience with strength training will be helpful.) 
 
Guaranteed your glutes will grow, you will learn how to use the most powerful muscles you possess, and your athletic performance will soar. 
 
Big, powerful glutes are great, not just because they make you look good in a tight pair of jeans, but also, as all booty enthusiasts know, because a strong butt sets the stage for safe, heavy lifting in the gym, faster sprints, and a solid and injury-free lower back. More often than not, those with a strong set of glutes tend to display better movement patterns in the deadlift, squat, and a whole range of other exercises than those with a weak and flabby butt, and they also have lower incidence of back and knee pain. Since the GM is the largest muscle in the human body – and also at the center of the posterior chain – these observations don’t really come as a surprise. Cost is $80

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Ski & Snowboard Dryland Training

Ready for ski & snowboard season to start? In this workshop, we will develop stamina, agility, and strength to prepare for stellar days on the hill!

Whether your goal is to tackle more challenging terrain or to land a 1080, improving physical fitness is paramount to making improvements on snow. This 5 week course will be guided by a former collegiate alpine ski racer, and movements will be based upon the dryland conditioning protocol utilized by the U.S. ski team. Plyometric, balance, and speed skills will form the basis of each session. We’ll work towards developing leg symmetry, lateral strength, and general body awareness. Prepare to activate muscles you thought were reserved for the hill!

One of the most vital components of preparing for the winter season is variety; consequently, our dryland workout formats will vary along the spectrum of cardio based conditioning to skill and strength adaptation. We’ll also incorporate team/partner oriented fun because how awesome is it to be on hill with a buddy or two?

In conjunction with physical training, this course will function as a learning opportunity. Athletes will become familiar with new movements and workout designs to incorporate throughout the winter season- either at home or on the road. Maintaining (and even improving!) fitness throughout the winter will make spring skiing that much more awesome! Have questions about how to recover from a day on the hill or how often to sharpen your edges? Bring them in! We want you to be fully confident and ready for your adventures, no matter the size! Let’s get ready to shred! Cost is only $119

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Olympic Weightlifting

Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! This 6 week course will cover the Olympic lifts, the snatch and the clean & jerk, as well as assistance exercises for Olympic Weightlifting.
 
Athletes are encouraged to take our Intro to Olympic Weightlifting class, prior to taking part in our ongoing Weightlifting class.  
 
 

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Handstands with Ari

Get stronger, get upside-downer! Practicing handstands are a fantastic way to build strength, flexibility and body awareness. In this series, students will learn a series of conditioning exercises to safely develop balance and alignment in handstands and other inversions. All bodies welcome, please notify instructor if you have hand or shoulder injuries.
 
Ari's  strengths-based teaching style supports students' playful process of self-discovery in a way that is productive for raw beginners and practicing professionals alike.
 

Ari's goal is to help you discover all of the amazing things your body can do, just as it is today.

He will offer support and wisdom as you work towards your goals for creative physicality. For more information on Ari's programs and teaching style, please visit http://www.justmovement.org
 
Cost is $120 for 6 classes. 

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PDXstrength’s Gym Newbie Workshop

Ever been intimidated to use the weight room at the gym? Do you walk around the weight room, feeling insecure with self doubt cause you don't even know where to begin? Do you have a gym membership, and just use the cardio machines? Not sure how to use or set up the equipment? Would you like to feel more confident and comfortable with lifting weights? Are you ready to get strong and fit? Would you like to be able to go to the gym, equipped with the knowledge and a plan so that you can actually get results? Well here's your solution!

Perfect for absolute beginners, you will learn the basic compound barbell movements like the back squat, bench press, and deadlift in a safe and encouraging environment. We will teach you the proper way to perform these movements as well as how to set up your equipment, how to get out of a lift safely, and how to help spot others as they lift. You will also receive a free 4-week beginner’s strength program to implement your newfound knowledge!

Held at PDXstrength near Cathedral Park and taught by Jennifer Javier, a competitive Olympic-style weightlifter who has been coaching fitness and strength training for nearly 10 years.

We want everyone to feel empowered and confident to walk into the gym with the basic knowledge of how to get stronger. No matter where you workout, your home gym, work, a big box gym.... this workshop will give you the necessary knowledge that you can use for a lifetime.

Cost is only $19 for the 1.5 hour course. We will donate $2 for every sign up to the Kenton Women's Village (Argyle Village)

 

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Personal Protection


Join us for a 2-hour personal protection class that focuses on hands-on techniques for breaking free from an attacker. This class is not meant to make you an expert at self-defense, but will introduce students to a variety of techniques for physically addressing a threat. The focus in this class is escape and survival, and the class will be physical. Dress for physical activity and leave your jewelry (necklaces, earrings, etc) at home. Do you have general questions about keeping you or your family safe? Email Carole at carole.boswell@cityofvancouver.us any time and/or we can discuss these topics during class. This is a class for all skill levels and ages. The class taught by career police officer Carole Boswell.  ( This class will be more hands on than our last personal protection class and is for both men and women) 
 
Class is $35 for two hours and $10 from each sign up will be donated to charity.