MINDBODY Connect App (for iPhones) is NOW AVAILABLE!
-schedule classes from your phone (download the app HERE

CrossFit  (1-Hour Classes)

Monday
5am/6am/7am/9am and 2:30pm/3:30pm/4:30pm/5:30pm/6:30pm

Tuesday:
5am/6am/9am and 3:30pm/4:30pm/5:30pm/6:30pm

Wednesday:
6am/7am/9am and 2:30pm/3:30pm/4:30pm/5:30pm/6:30pm

Thursday:
5am/6am/9am and 3:30pm/4:30pm/5:30pm/6:30pm

Olypmic Lifting: 6:30pm

Friday:
5am/6am/7am/9am and 2:30pm/3:30pm/4:30pm/5:30pm

Saturday:
9am

Sunday:
Open Gym: 11am-1pm (subject to change- check MindBody)

Location
275 Beavercreek Road, C-141
Oregon City, OR 97045
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Tuesday
Apr222014

A Weekend of Yoga+Chocolate


Yoga+Chocolate w/David Romanelli
FRIDAY NIGHT: 6-8PM

This flowing yoga class is inspired by the oldest woman in the history of the world, Jeanne Calment (who died in Arles, France in 1997 at the age of 122 years old). Her secret to longevity and happiness? She ate 2 pounds of chocolate per week. YES! This workshop will remind you that life is short. ENJOY YOUR JOURNEY. Dave's upbeat music and post-yoga tasting of Vosges Chocolate truffles will help you let go, exercise your faith muscle, and remember to enjoy each moment in your journey. (90 minutes flow yoga, 30 minutes of chocolate indulgence) 

Open to ALL LEVELS. 

What to bring: Yoga mat, water, and towel. 

Yoga+Chocolate w/David Romanelli
SATURDAY MORNING: 10:30AM-12:30PM

In this 90-minute beginners yoga class, Dave will teach you the essentials of yoga and guide you to a state of relaxation. We'll focus on breathing through poses and increasing flexibility through movement. After yoga, Dave will guide you on a tasting of exotic Vosges chocolate because the ultimate complement to relaxation is…CELEBRATION! Could there be a better way to enjoy a beautiful Saturday?!

Open to ALL LEVELS; created for BEGINNERS. No experience necessary. 

Yoga+Wine w/David Romanelli
SATURDAY NIGHT: 6-8PM

For anyone who spends too much time worrying, fretting, and freaking yourself out, this is the workshop that will start your summer off right, ease your mind, and put your heart in the drivers seat! Dave will lead you through 90-minutes of yoga that will start with FLOW YOGA and ease into DEEP STRETCH. After the 90-minute class, you will be guided through a tasting of fine wines and Voges chocolate! A little vacation everyday keeps the stress away! (90-minutes flow yoga, 30-minutes of wine and chocolate pleasure)

Open to ALL LEVELS. 

What to bring: Yoga mat, water, and towel. 

REGISTER HERE (under the SEMINARS tab)

Thursday
Dec122013

What's Going On-  DECEMBER/JANUARY

SATURDAY, DECEMBER 21st
10AM- "12 Days of Christmas" WOD
11:30AM- Paleo Potluck

REGISTER HERE.

DECEMBER 24-25th
CFOC will be CLOSED. 

WEDNESDAY, JANUARY 15th- 6-8PM
Michelle, of Nom Nom Paleo, is coming to CFOC! More book tour info can be found HERE. Copies of her fabulous new cookbook will be available for sale at CFOC, and she'll be hosting a GIVEAWAY for those of you who come by to say hello. Please RSVP by clicking here.

JANUARY 18-19th (SATURDAY/SUNDAY)
Oregon CrossFit Winter Games (Bend, OR) 

15 CFOC Athletes will compete in this year's Oregon Winter Games. Head down to Bend with us as we cheer them on!

Thursday
Dec052013

Ladies Throwdown (12/7)- Heat Assignments

 

 

Wednesday
Dec042013

12/7- Ladies Throwdown

8AM- Judges debriefing
8AM-8:30AM- Check-in. All athletes must be checked in no later than 8:30AM. Heats will be assigned at check-in. 
8:45-9:05AM-
 Movement standards for WOD 1-3. A video of movement standards can be found here:
 

9:30AM- Throwdown begins; athletes MUST BE WARMED UP AND READY TO GO when their heat begins. Heats will be 8-minutes each, with a 5-minute transition between heats. 

WOD 1
9:30-10:56AM (1 hour and 26 minutes)
"Too Much Eggnog"
8-Minute AMRAP:
10 Overhead Squat (75/45) 
10 Burpee Over Bar

HEAT 1 (9:30AM)
HEAT 2 (9:43AM)
HEAT 3 (9:56AM)
HEAT 4 (10:09AM)
HEAT 5 (10:22AM)
HEAT 6 (10:35AM)
HEAT 7 (10:48AM)

10:56-11:15AM (19-Minute Transition)

WOD 2
11:15AM-12:41PM (1 hour and 26 minutes)
"Keep Your Stockings On"
8-Minutes to Establish the Heaviest Complex For:
1 Clean
2 Front Squat
1 Jerk

HEAT 1 (11:15AM)
HEAT 2 (11:28AM)
HEAT 3 (11:41AM)
HEAT 4 (11:54AM)
HEAT 5 (12:07PM)
HEAT 6 (12:20PM)
HEAT 7 (12:33PM)

12:41PM-1:10PM (29-Minute Transition)
**Announcement of Final WOD (Top 5 women in each division) during transition**

WOD 3
1:10PM-2:50PM (1 hour and 40 minutes)
"Grandma Got Run Over By a Deadlift"
10-Minute AMRAP:
40 Air Squats
20 Pull Ups (26lb KB Swings for Scaled) 
10 Deadlift (155/105) 

HEAT 1 (1:10PM)
HEAT 2 (1:25PM)
HEAT 3 (1:40PM)
HEAT 4 (1:55PM)
HEAT 5 (2:10PM)
HEAT 6 (2:25PM)
HEAT 7 (2:40PM)

2:50PM-3:10PM (30-Minute Transition)

WOD 4- Final WOD
3:10PM-3:30PM (20-minute cut off)

4:00PM- Awards

DETAILS

  • The Buffalo Gap will be on-site, selling Paleo-friendly food. And, Wrightberry Cakes will be selling Gluten-Free cupcakes
  • Portland shoe company, Skora, will be on-site with shoes available to try and purchase. Discounts available the day of the competition. 
  • It will be COLD, so please dress accordingly.
  • Athletes will have a separate warmup area, with rowers, barbells, and kettlebells. 
  • K-Taping will be available by donation. 
  • EMPTY Barbells and KBs MAY NOT BE DROPPED. There will be a 5 BURPEE PENALTY (payable immediately), if either are dropped from above the knee. This rule does not apply to WOD #2.
  • There is NO FEE for spectators.

Please email Jen (jen@crossfitoregoncity.com) with additional questions. Thank you!

Sunday
Oct202013

12/7- Ladies Throwdown

"No Baby Leave The Stockings On"
WHAT: Nationwide LADIES ONLY Throwdown  
WHERE: CrossFit Oregon City
WHEN: Saturday, December 7th
TIME: 9AM (end time TBD) 

WOD 1
"Too Much Eggnog"
8-Minute AMRAP:
10 Overhead Squat (75/45) 
10 Burpee Over Bar

WOD 2
"Keep Your Stockings On"
8-Minutes to Establish the Heaviest Complex For:
1 Clean
2 Front Squat
1 Jerk

WOD 3
"Grandma Got Run Over By a Deadlift"
10-Minute AMRAP:
40 Air Squats
20 Pull Ups (KB Swings for Scaled) 
10 Deadlift (155/105) 

WOD 4
The Top 5 ladies from each division (Rx and Scaled) will compete in a 4th, and final, WOD. 

*There will be cash prizes for the winners in each division (1st, 2nd, and 3rd) as well as the national winners from each division.

REGISTER HERE