Onward Boise

Our mission: Eliminate pain and maximize performance for active individuals in the Boise area!

03/26/2026

Week 3 of Strong as a Mother in the books✅

Getting stronger.
Growing more confident in what their bodies can do.
Showing up for themselves and each other.

Building strength, building community 🤍

03/19/2026

FREE Pelvic Floor Workshop!

🔸 We are so excited to host a pelvic floor workshop at Onward Eagle on April 11th at 9:30am with

🔸Here’s a small sneak peak into what you’ll learn…

✅The basics of pelvic floor
✅ Pelvic floor health, prolapse, & diastasis
✅ Myths around pregnancy and postpartum

✅ You can register at the link in our bio and is open to the community!

03/13/2026

Open 26.3 is here… and it’s a classic combo of burpees, cleans, and thrusters.

Simple movements, but a lot of demand on the shoulders, hips, and spine. If you want to hit the workout but an injury is keeping RX off the table, here are a few modifications to consider.

Front rack bothering your wrists or shoulders?
Swap the barbell cleans for dumbbell cleans.
Dumbbells allow you to adjust your grip and arm position, which is often much more forgiving for athletes who struggle with the barbell front rack.

Back pain with the clean from the floor?
Try performing your cleans from the hang instead. Removing that initial pull from the floor can reduce stress on the back while still allowing you to train the power and cycling demands of the workout.

Thrusters irritating your shoulders?
A simple modification is switching the barbell thruster to dumbbell thrusters. The ability to slightly adjust arm angle and grip often allows athletes to maintain the same stimulus with much less shoulder irritation.

Pregnant athlete?
Modify the burpee to either a high plank step-back or a bent-hip push-up variation to accommodate the baby bump while still keeping the conditioning stimulus.

The goal during the Open isn’t just to get through the workout—it’s to keep training in a way that supports your long-term health and performance.

Onward Physical Therapy is proud to be the Official Physical Therapy Provider of the 2026 CrossFit Games.

03/12/2026

INJURY SCREENS & RECOVERY

James from Onward Physical Therapy will be providing free 20 minute injury screens to all members on Saturday, March 21st starting at 8:30am

What you can expect from an Injury Screen:
✅A brief discussion about your injury
✅A brief hands on evaluation to determine the cause of the
injury and why
✅Mini treatment based on what we find...the feel good stuff!
✅A home exercise plan tailored towards your injury and a follow up email discussing the findings and recommended treatment!

Spots are going to be a first come first serve, so sign up soon for a time slot! Link in bio!!

03/09/2026

We’re pumped to be welcoming .miraz to the Onward Boise team! She is a 3rd year Physical Therapy Student at ISU and will be helping with our patients over the next 8 weeks until graduation in May! 🎉

She is passionate about helping runners and other active individuals stay healthy, recover from injuries, and return to the activities that they love 🏃‍♀️

Outside of the clinic, you can usually find me hiking, skiing, or spending time with my husband and 3 very energetic dogs! 🐕

Special Interests
🏃‍♀️Running
🏋️‍♀️Fitness Athletes

03/06/2026

Open 26.2 is here… and it’s going to light up your shoulders!

If you want to hit the WOD but an injury is keeping you from going RX, here are a few smart modifications to consider:

Shoulder pain with pull-ups?
Try switching to a chin-up. The supinated grip often allows athletes to perform vertical pulling with less shoulder irritation. Since we can’t really kip a chin-up, add band assistance so you can still complete sets similar to the RX rep scheme.

Shoulders not loving the overhead position?
Two easy swaps:
• Change the dumbbell sn**ch → dumbbell hang clean
• Change the overhead lunge → front rack dumbbell lunge

Both keep the workout moving while removing the end-range overhead demand. Since these variations are a bit easier than the RX versions, consider going heavier to maintain the stimulus.

Pregnant or early postpartum athlete?
If full kipping isn’t appropriate right now, use a toe-assisted kipping pull-up to reduce the load while still training the movement pattern.

The goal isn’t just to survive the Open—it’s to compete in a way that keeps you healthy and training long after it’s over.

Onward Physical Therapy is proud to be the Official Physical Therapy Provider of the 2026 CrossFit Games.

03/05/2026

How are we doing with these? What’s your volume level at?

02/27/2026

Open 26.1 dropped yesterday… and if you watched the announcement, you already know.

Wall balls + Box Jump Overs = A lot of leg volume.

If you’re fired up to throw down but dealing with something that keeps RX off the table, here are smart modifications to keep you in the game:

Knee pain?
Take your wall balls to a target. This allows you to:
• Control squat depth
• Adjust shin angle
• Reduce anterior knee load
• Still train power and conditioning

Ankle or Achilles irritation?
Swap box jump overs for step overs. You’ll remove the plyometric demand while keeping the stimulus and intensity high.

Pregnant athlete?
Adjust your box height or stack bumper plates for plate step overs to create a safer, more stable setup that matches your current capacity.

The goal isn’t just to survive the Open. It’s to compete smart so you can keep training long after 26.1.

If you need help dialing in the right modifications, that’s what we do every day.

Proud to be the Official Physical Therapy Partner of the 2026

Address

3809 E Amity Road, Suite 150B
Meridian, ID
83642

Opening Hours

7am - 7pm

Telephone

+12083913462

Website

http://www.onwardboise.com/

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