CrossFit Endurance (CFE) is not your run-of-the-mill lily-white Long-Slow-Distance Endurance Training program that many people follow to an early endurance career death...

CrossFit Endurance combines CrossFit (High Intensity, Constantly Varied, & Functional Movements) with effective Endurance Capacity training. This leads to an all around durable person who can do anything from lift heavy weights, throws bales of hay, climb a rope all day long, to run a marathon at a blistering pace, or crush an Ironman triathlon.

Endurance Capacity training consists of CFE workouts as well as endurance swim, bike, run, row workouts that efficiently train aerobic capacity and lactate threshold while focusing on form and technique that is rock-solid. This is done with high intensity endurance workouts that tax all energy systems and support natural production of growth hormone and other recovery enhancing processes in the body. This energizes the system instead of depleting adrenal and energy stores.

We offer a ~4,000 sq/ft. Exercise Rehabilitation, Sports Chiropractic, Active Release Therapy & Fitness coaching facility located in the up and coming SODO district. We offer group and individual coaching, using the CrossFit & CrossFit Endurance methodology. CrossFit & CrossFit Endurance workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lunging, twisting, flexing, and extending) executed at high intensity. The end result is increased functional strength, conditioning, and overall fitness for triathletes, soccer players, rowers, runners, and most of all "everyday athletes" that chase kids, do laundry, sit at a desk, and just enjoy life!

Instead of rows of stationary bikes and weight machines, our facility is filled with pull-up bars, kettlebells, barbells, rowers and wide open space for squatting, running, jumping, climbing, lifting and throwing moving your body the way it is supposed to be moved. All of your workouts are made up of exercises that mimic movements performed in day-to-day life or sport. We focus on improving functional movements that are necessary and common in your daily activities, like picking up your kids or moving that bag of mulch from your trunk to the backyard.

The overall goal of SODO CrossFit & CrossFit Endurance is to maximize your fitness across many domains. So all aspects of fitness will be addressed and trained throughout the year. Of these, we choose to focus on different pieces of fitness based upon the time of year, where we are in our training schedules, and what our weaknesses are. Right now, based upon the time of year and most people's training schedules we are just getting out of the optimal time for true strength (of fulcrums) training and transitioning into more speed and power training that will lead into muscular endurance and aerobic capacity (of lever arms) training as the summer/race season approaches.

In addition, in our 'SODO CrossFit House' we do slant a bit towards the metabolic conditioning piece of strength and conditioning. Strength is King/Queen, but we are training for endurance events (10K, Half-Marathon, Ironman, and/or real life) so we have a slight lean to endurance training.

Two reasons we are different at SODO CrossFit:

1) Our head coach is Dr. Michael Ross, a Sports Chiropractic Physician, as well as an Ironman Active Release Technique Provider, USA Weightlifting Coach, USA Triathlon Coach, NSCA Strength & Conditioning Coach, and CrossFit & CrossFit Endurance Coach. So not only do you get exceptional program design, outstanding coaching, and a truly functional workout from all our coaches, you also get a doctor in your corner for when injuries do unfortunately occur. His experience in working with athletes of all levels ensures that he can get you "back on track" or "back in the game" as soon as possible.

2) At SODO CrossFit, you never workout alone. Instead, you train with a small group of others and one of our experienced, professional coaches who come up with a different, fun workout everyday and help customize it to suit your fitness level. All workouts are under 60 minutes long and guaranteed to make you work hard. Our workouts are designed to improve your capacity in ten recognized fitness domains: cardio-respiratory, endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. And working with a small group helps you get the personal attention that you just can't find at a large gym. We strive to create a friendly and fun atmosphere that welcomes athletes from all walks of life. Our coaches are there to motivate and support you as you transform yourself mentally and physically. Our sometimes intense, usually challenging, and always fun workouts are grounded in solid exercise rehabilitation principles. Each one is either designed or approved by Dr. Ross to also enhance functional fitness and promote health. In addition, the workouts are designed to prevent injuries. This keeps you out of the "doctor's office" and keeps you "out there" enjoying life!

In starting this whole endeavor, the question came up, "Why add CrossFit & CrossFit Endurance to a health, performance, and exercise rehabilitation clinic?". Simply put, the current model is not quite good enough. Pretty darn close, but not quite.

An excellent definition of rehabilitation is to "return the individual to 102% of original function". That is not happening in the majority of facilities that are currently in place. At best, the individual, following some sort of injury or even just an overall decrease in health & fitness, is rehabilitated to a level based upon the goal of returning to their original state.

This is not good enough anymore. As a society we are degenerating into a state of disease, weakness, and minimal functional capacities. Our lives have incorporated tools for "better ergonomics", decreased functional demands, and less healthy bodies supported by medications. All of these are creating weaker individuals, and thus a less healthy and less vibrant society.

As a real-life health and performance center, SODO Health & Performance strives to not only return the individual to where they were pre-injury or pre-decline, but rather to assist them in becoming stronger, healthier, and all around more durable. This is where SODO CrossFit Endurance steps in. As a Constantly Varied, High Intensity, and Functional Movement workout program, it picks up where most rehabilitation programs drop off.

Under the guidance of Dr. Michael Ross, DC, CSCS, SODO CrossFit & CrossFit Endurance workouts are scaled to the appropriate level for the individual and from there the road to improved function and better health is undertaken. Not everyone is a big strong 23 year old male. A 75 year old man recovering from knee surgery needs a different program from a 35 year old woman who races triathlons.

This is why the combination of SODO Health & Performance and SODO CrossFit with CrossFit Endurance is the perfect match. Combining Acute Injury Care, Sports Chiropractic, Active Release Technique, Manual Therapy, and Exercise Rehabilitation with CrossFit & CrossFit Endurance training blends into the perfect program for any individual irregardless of their starting fitness, age, and/or goals.