Train With The Pak

You can begin right now! See our Pricing page to get started.

Burn & Build is a strength and conditioning program! You’ll get to burn calories as well as get stronger when you complete these workouts in their entirety.

For our strength section (Build) we will go through strength progressions for squat, deadlift, and pressing variations. You’ll be able to measure your progress over time by logging your workouts in our Wodify app. You’ll get stronger and define those muscles!

The Burn section is where you will torch some calories and get your sweat on. We will train both your aerobic and anaerobic engines. That means we vary our programming between longer steady state cardio sessions, moderate time and intensity sessions, as well as those heart pumping high intensity interval sessions. All three training types will help you take your fitness to the next level. The variety in the movements, intensity, and duration will also keep you from getting bored!

You’ll want to make sure to hit the accessory work programmed at the end as well. It is designed to complement each training day with hypertrophy work and injury prevention exercises.

CrossFit is defined as “constantly varied, functional movement executed at high intensity to increase one’s work capacity across broad time and modal domains.”

WHAT THE HECK DOES THAT MEAN?

It means our programming here at BSC is designed with YOUR goals in mind. We want to maximize your confidence and ability in day-to-day activities (picking things up without back pain, going up stairs without huffing and puffing, carrying your groceries without wincing), our GPP (general physical preparedness) programming will make this a reality for you. We consider this the best kind of training and each workout is designed to be scaleable and achieveable by each and every person that walks in our door.

You can do these workouts at home or at a gym. If you don’t have much equipment at home, you may find that a gym membership will allow you to complete these workouts with less modifications.

For the Burn section of our program, we recommend a set of lightweight, moderate, and heavier dumbbells to get started. You will benefit by having a jump rope, something used for pulling, like a pull-up bar, straps, or rings. To add variety to your workout, consider getting a kettlebell, wallball, and/or something to step up on.

The Build section of the program requires a barbell, rack, and bench. You can modify if you are starting with less.

CrossFit requires a full gym setup though you can modify if you are starting with less

Less than an hour from warm-up to cool-down. Some days have optional accessory work programmed, but you’ll get the bulk of what you need from our effective daily workouts.

Our program includes seven days of workouts, but we encourage you to take one to two rest days per week.

General Warm-up

Burgner Clean Warm-up

Check out our Movement Library or our Beaverton Strength and Conditioning YouTube channel for instruction.

It’s up to you! You can make up the day or just jump back on for today’s scheduled workout.

We offer a spouse/family membership plan for $10/month for the second active member to be set up with their own Wodify account.  Email info@beavertonsc.com to have your family member set up. We do not have it available to purchase on the website. Spouses can’t share a Wodify account where both can log results; individual Wodify accounts are necessary for logging and tracking.

Sure. Email info@beavertonsc.com to make changes to your account.

Open the Wodify app, go to Settings, and select Payment Info. You can make changes there.

Simply email info@beavertonsc.com at least 72 hours before your next subscription payment, and we’ll take you off the roster.