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CFV Conjugate Strength Program

Build serious strength, speed, and durability with a proven Conjugate system—designed and coached at CrossFit Fort Vancouver.

Email Coach Chris

Join the CFV Conjugate Program

What is the CFV Conjugate Program?

CFV Conjugate is CrossFit Fort Vancouver’s dedicated strength program, built on the Conjugate Method and run in-house by our coaching staff.

We combine three proven methods:

  • Max Effort Heavy singles to develop top-end strength.
  • Dynamic Effort Submaximal, fast lifts to build speed-strength and power.
  • Repetition Method Higher-rep work to build muscle, capacity, and resilient joints.

We rotate variations, grips, specialty bars, and loading tools (bands and chains) to target weaknesses, prevent overuse, and expand strength across positions.

Email Coach Chris

Who Is This Program For?

CFV Conjugate is ideal for CrossFit athletes, sport athletes, and everyday lifters who want a structured, coached strength plan instead of guessing. If you want to put weight on your lifts, move better under load, and feel more confident with a barbell — this program is built for you.

Email Coach Chris

Weekly Schedule & Format

All sessions are coached at CrossFit Fort Vancouver and run 75–90 minutes. Attend the full 4-day schedule or plug the program into your existing training.

Max Effort Lower Body
7:00 AM
Max Effort Lower Body
2:00 pM
Max Effort Lower Body
5:30 PM
CROSSFIT
12:00 PM
CROSSFIT
4:00 PM
Dynamic Effort Upper Body
7:00 AM
Dynamic Effort Upper Body
2:00 pM
Dynamic Effort Upper Body
5:30 PM
CROSSFIT
12:00 PM
CROSSFIT
4:00 PM
Dynamic Effort Lower Body
7:00 AM
Dynamic Effort Lower Body
2:00 pM
Dynamic Effort Lower Body
5:30 PM
CROSSFIT
12:00 PM
CROSSFIT
4:00 PM
Max Effort Upper Body
7:00 AM
Max Effort Upper Body
2:00 pM
Max Effort Upper Body
5:30 PM
CROSSFIT
12:00 PM
CROSSFIT
4:00 PM

If you have any questions, please email cfvconjugate@gmail.com.

FAQs

No. The program scales to your level. We’ll meet you where you are and progress your loading, volume, and movement variations appropriately.

CFV Conjugate is designed to complement CrossFit, not fight it. We’ll help you balance your schedule so strength work supports your conditioning and sport goals.

No. Competitive athletes love it, but the principles are the same whether you’re chasing the Games, a PR back squat, or just want to feel stronger in everyday life.

No. The gym will provide the equipment needed for class sessions. If you want your own for extra work or home use, we can point you toward recommendations.

The Conjugate framework actually gives us more options to train around injuries—by adjusting bar selection, stance, range of motion, and loading tools. Talk with your coach and we’ll help you find safe, effective ways to train.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

Zach Andersen

CrossFit Fort Vancouver was where I started CrossFit in 2017 at 17 years old. In these few years I developed as a person, as an athlete, and eventually, as a coach. Every day now I get the opportunity to serve and lead an amazing community. I love to share my passion by being encouraging, accepting, and positive both inside, and outside the gym. Being able to help others become the fittest version of themselves, whether they want to compete at the highest level, or just be able to paddleboard on the weekends, is my favorite part about what I do.

Outside the gym I enjoy spending time with friends and family, and enjoying exploring the beautiful hikes in the PNW. I also enjoy playing video games and eating delicious food! See you in the gym!

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

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Peter Foss

I’ve been competing in Olympic weightlifting since 2016, and over the years I’ve had the opportunity to compete in 19 USA Weightlifting competitions, including Master Nationals, American Open Finals, and University Nationals. I’ve also been fortunate enough to set state records in Washington in both the Open and Masters divisions.
I’ve been coaching weightlifting for the past four years and have had the opportunity to coach athletes at local competitions as well as two national-level competitions. While I love competing, coaching has become one of my favorite parts of the sport. There’s something incredibly rewarding about helping an athlete put together the small pieces that ultimately lead to a big improvement on the platform.
In my day job, I’m an engineer, and I think that background has had a big influence on the way I approach coaching. I enjoy paying attention to the details, identifying the small things that can be improved, and finding practical corrections that help an athlete move better and lift more efficiently. Sometimes the biggest improvements come from making a small change in the right place.
Most importantly, I believe every athlete is at a different point in their development and has their own goals. Whether you’re stepping onto the platform for the first time, chasing a new PR, or preparing for your next competition, my goal is to meet you where you are and help you continue moving forward. I love helping athletes build confidence, improve their technique, and ultimately achieve the goals and aspirations they have for themselves in the sport.

Certifications

Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

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Jolene Bollman

My fitness journey started with CrossFit, where I found my home away from home at CFV at the CrossFit level. Somewhere along the way, I fell in love with Olympic Weightlifting—the training, competing, the team, and especially the lifelong friendships that came with it.

Eventually, I realized I loved coaching just as much as I loved lifting. There’s something pretty special about helping someone do hard things, discover what they’re capable of, and maybe even fall in love with this sport the way I did.

Serving and encouraging others has been a big part of my life for more than 34 years, including four years of active-duty military service. It’s also at the heart of how I coach. I want my athletes to feel challenged, supported, valued, and reminded that there’s a lot of joy to be found along the way.

I love Weightlifting, I love people, and I’m a firm believer that we’re meant to build each other up—and have a little fun while we’re doing it.

Certifications

USA Weightlifting L2
Burgener Weightlifting L2
Conjugate Strength Training

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot…
Simply fill out the form below
letting us know what day you might come by
& one of our amazing coaches
will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT
223 E. Reserve St., #101,
Vancouver, WA 98661

(360) 583-6966

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.