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

Olypmic Lifting: 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

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
Google Map

Twitter

CrossFit Journal: The Performance-Based Lifestyle Resource

Thursday
Feb272014

Tax Day Promotion

From MARCH 1, 2014 - APRIL 15, 2014 we will be offering the following package pricing:

*NEW* CFOC MEMBERS (after March 1, 2014)

6-Month Membership + additional 1-Month (PIF): $756 ($108/month)
12-Month Membership + additional 2-Months (PIF): $1428 ($102/month)  

Your purchase will include:
-Two (2), 1-hour, 1-on-1 (or small group) sessions. Sessions must be attended prior to your first group class. CONTACT US to get started. 
-One (1) 1-hour “Nutrition Consult”* with Coach Brianna Harn of Celebrate Everyday Wellness and 15% off 3-Month and 6-Month programs.
-One (1) 30-Minute “Functional Movement Assessment”* with Dr. Ben Hokenson of Function Performance Sport Chiropractic ~OR~ One (1) paid entry to his upcoming workshop, “Mechanics of Movement”.

*Must be scheduled with each business on an individual basis. Contact Coach Brianna and Dr. Ben for more information regarding availability and consult details. 

CURRENT CFOC MEMBERS ("Active"** as of March 1, 2014):

6-Month Membership + additional 6-Weeks (PIF): $756 ($100.80/month)
12-Month Membership + additional 3-Months (PIF): $1428 ($95.20/month)

Your purchase will include:
-Entry to One (1) of our upcoming “Nutrition Workshops” (part of an ongoing series hosted by Coach Jen and Becky, beginning in April; $35-$50 value).
-One (1) 1-hour “Nutrition Consult”* with Coach Brianna Harn of Celebrate Everyday Wellness and 15% off 3-Month and 6-Month programs.
-One (1) 30-Minute “Functional Movement Assessment”* with Dr. Ben Hokenson of Function Performance Sport Chiropractic ~OR~ One (1) paid entry to his upcoming workshop, “Mechanics of Movement”.

*Must be scheduled with each business on an individual basis. Contact Coach Brianna and Dr. Ben for more information regarding availability and consult details. 
**To be considered "Active", membership must be active and not have lapsed. New membership will begin upon the expiration of your current package or paid month.  

Discounted Rates
We offer discounts for teachers, full-time students, active military personnel, firefighters, police officers, and paramedics. Valid ID required.

6-Month Membership (PIF): $643
12-Month Membership (PIF): $1210

See promotion details above. 

High School Students

Month to Month: $100

3-Months (PIF): $255 ($85/month)
6-Months (PIF): $450 ($75/month)
12-Months (PIF): $780 ($65/month)

PIF= Paid In Full
Month to Month= 30-Days

PACKAGES MUST BE PURCHASED NO LATER THAN APRIL 15, 2014. 

Please CONTACT US when you're ready to get started!

Monday
Feb242014

2014 CrossFit Open

The CrossFit Open begins this week!

HERE'S THE PLAN
We'll be watching the LIVE WOD Announcement every THURSDAY at 5PM (PT), with a few of our athletes going 'head-to-head' following the announcement (6PM). 

CFOC will be hosting the Crossfit Open WOD every SATURDAY (March 1st-March 29th) from 10-11am (class time will follow our regular 9am class and may be extended to accommodate number of athletes and length of WOD). All athletes must arrive no later than 9:45am, with first heats beginning at 10:15am. Warm-up will be written on the whiteboard, but it will be up to each athlete to be properly warmed-up prior to their start time. 

The competition on SATURDAY mornings will be open to ANYONE* from ANY CrossFit. If you are not a CFOC member, please CONTACT US (via email; no later than the Friday before the Open WOD in which you would like to participate) to let us know that you'll be participating. The purchase of a CFOC T-Shirt or Hoodie will cover the cost of your participation throughout the Open. 

All athletes, regardless of Open participation, will be doing the WODS on Fridays. If you can't make the Saturday morning time, please be sure to make other arrangements to ensure that you have a qualified judge and time to complete the WOD. We will be completing the Open WOD once per week. Re-attempts will be on a case by case basis.

*Athlete MUST BE REGISTERED for the Open.

Thursday
Feb062014

THURSDAY (2/6) and FRIDAY (2/7)

THURSDAY
OPEN GYM: 3-5PM
-all other evening classes CANCELED

FRIDAY*
5/6/7AM CLASSES CANCELED

*Please check here for updates regarding 9AM and afternoon classes.  

HOME WOD
15-Minute AMRAP of:
10 Burpees
30 Air Squats
50 Jumping Jacks 

Thursday
Jan232014

February Whole30

We will begin our next CFOC "Whole30" Monday, February 3rd! We will be kicking things off with a Whole30 Potluck Saturday, February 1st, following the 9AM WOD. 

SATURDAY, FEBRUARY 3RD
9AM: WOD
10:30-11AM: Whole30 Teams (teams will be randomly selected)
11AM-12:30PM: Whole30 Potluck (bring your favorite Whole30-complaint dish to share; resources HERE)

WHAT IS A "WHOLE30"?
Not sure what you're getting yourself into? This post, from Whole9, sums it up perfectly:

Whether it’s your first Whole30 or your tenth, today we’d like to share with you our thoughts on commitment to the Whole30, versus perfection on the Whole30. There’s often a misconception that we expect your Whole30 to be perfect—the best Whole30 anyone has ever done ever. And that’s simply not true. 

When it comes to the Whole30, there’s a difference between 100% commitment and perfection… so let us break it down for you.

Follow the Rules of the Program 100%

You may think this one is a no-brainer, but you’d be surprised how many people go into the Whole30 already compromising the rules. “I’m doing the Whole30… plus red wine when I really need it.” “I’m doing the Whole30, but I have two special occasions in the middle where I’ll definitely treat myself.” “I’m doing the Whole30, but I can’t give up my post-workout whey protein shake.”

These “small” concessions are a slippery slope—one from which your brain may have a hard time recovering. After all, if you allow yourself wine on those bad days, what’s to say a little dark chocolate wouldn’t help, too? And those “special occasions” mid-Whole30 can literally erase all the benefits of the program in one fell swoop—weeks of effort, wasted on one probably-not-even-worth-it meal.

Having “black and white” goals (no slips, no cheats, no excuses) are actually easier for the brain to process, and takes your decision-making out of “effort” territory and into “automatic” (translation: habit-building) territory. Following the letter of the Whole30 law will actually make your program easier, not harder.

In addition, you are selling your results short if you don’t give it 100%. Trust us on this—and if you don’t trust us, trust Whole30 veteran Anne, who found out the hard way that half-assed efforts yield (duh) half-assed results. And why would you put yourself through a program as challenging as the Whole30, only to reap a tiny portion of the rewards?

Need a Whole30 rule refresher? Read Chapter 18 in It Starts With Food for the full program details, or skim the basics on our website.

Don’t Pursue the Perfect Whole30

What? But you just said to follow the program’s rules 100%. What gives?

There are many reasons why you should commit fully to the program’s guidelines and rules—all of them. (We’re talking to you, scale addicts.) But that doesn’t mean you have to pressure yourself into the most perfect Whole30 ever. Here’s what we mean.

The rules are the rules. No grains. No dairy. No weighing yourself. No SWYPO. But we also offer helpful suggestions to make the program as easy as possible, and help you maximize your results. In our free Meal Planning Template, we encourage you to eat three meals a day, and minimize snacking. In our Good Meat Guide, we encourage you to look for animal protein sources raised in their natural environments, and fed their natural diets. In our Pantry Stocking Guide, we talk about finding pantry items with as few whole-food ingredients as possible.

But this doesn’t mean you fail your Whole30 if you have a snack, eat a conventional burger, or buy canned tomatoes with citric acid.

The Whole30 can be intimidating enough in the beginning. Just figuring out what to make for breakfast if you’re not rolling out your bowl of Kashi is tough! So if this is your first Whole30, be patient with yourself. You don’t have to be perfect… just follow the rules.

If you find yourself cracking out on (approved) nut butter or fruit one day, no harm, no foul. Just realize you’re probably trying to satisfy a craving, and make a plan to do better the next time you’re stressed. If you accidentally ate something off-plan (despite your best efforts!), it’s okay. Lesson learned, either move on or start over—it’s up to you. If you can’t afford organic or grass-fed at this time, you’re still nourishing your body with whole, healthy foods—and that’s something you should be immensely proud of.

Follow the rules, but don’t self-impose perfection. Changing your life doesn’t happen in just 30 days, so think about this as “kaizen” (continual progress or improvement), not “flip the switch” to Paleo perfection by Day 30.

Find Whole30 Resources HERE.

Tuesday
Jan142014

What's Going On: 1/13-1/19


WEDNESDAY (1/15)

My friend Michelle, of Nom Nom Paleo, will be at CFOC Wednesday (6-8PM) signing her new book, "Food For Humans". Bring your already purchased book or purchase one the day of the event and have it signed by Michelle. 

This event is open to anyone and everyone. 

**4:30PM/5:30PM/6:30PM CLASSES WILL BE CANCELED. 5AM CLASS WILL BE OFFERED**

FRIDAY (1/17)-SUNDAY (1/18)
Our Coaches and many of our Athletes will be down in Bend, OR for the Oregon Winter Games. Spectating is FREE, so please join us as we cheer on our competitors!

More info HERE.  

**ALL FRIDAY AND SATURDAY CLASSES ARE CANCELED**