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CrossFit  (1-Hour Classes)

Monday
5am/6am/9am/12pm/3:30pm/4:30pm/5:30pm/6:30pm

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

Wednesday:
5am/6am/9am and 3:30pm/4:30pm/5:30pm/6:30pm
6-7pm: Barbell Club (FREE to CFOC USAW Card Holders; arrive early to warmup) 

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

Friday:
5am/6am/9am/12pm/3:30pm/4:30pm/5:30pm

Saturday:
9am

OPEN GYM times vary. Please sign up with SMS (through WODify) to receive alerts. 

Location
275 Beavercreek Road, C-141
Oregon City, OR 97045
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CrossFit Journal: The Performance-Based Lifestyle Resource

Tuesday
Jan192016

UPCOMING WORKSHOPS

APRIL 9-10th, 2016
The Movement Fix + System of a Run 2-day Workshop

Taught by Ryan DeBell, M.S., D.C. and Chris Johnson, PT, MCMT, ITCA

Join us for this special 2 day event hosted by CrossFit Oregon City! Dr. Ryan DeBell will be teaching his Movement Fix Workshop on Day 1 and Chris Johnson, PT will be teaching his 'System of a Run' workshop on day 2. 

This 2 day event is designed for athletes, trainers, and coaches of all skill levels. There are no prerequisites. This event is open to the public. 

Below is a breakdown of the topics covered in this 2 day event.

Day 1 is taught by Dr. Ryan DeBell and covers the following topics:
• A functional anatomy framework for human movement
• Why everyone HAS to squat differently and how to find your best squat stance
• How to create maximal spinal stiffness to set big PRs
• The 2 biggest mobility issues for overhead lifting and how to fix them
• Easily program movement, mobility, and motor control drills into your training
• How to find your hidden movement limitations in squatting, deadlifting, and overhead lifting
• How to train your core for maximal strength without risk of injury
• Whether or not stretching is worth your time
• 3 Reasons why you should focus more on motor control training
• Why 'movement training' can increase your PRs more than strength training

Day 2 is taught by Chris Johnson, PT and covers the following topics:
• Review the performance demands of running 
• Learn common running injury patterns and how to reduce your risk
• Learn a unique set of running drills for the functional fitness athlete
• 3 common running myths that are holding your running back
• A simple self-assessment that will help guide exercise selection and footwear to help you PR 
• Learn the implications of various foot strike patterns and figuring out which works best for you 
• How to perform simple modifications to your running gait related to foot strike, sound, and step rate/cadence to improve your running and improve your efficiency 
• Programming your running into your daily and weekly routines
• Learn how to train your weaknesses as a runner to set new PRs 


Early bird pricing ends 2 months before event. 

Early bird price: US$399*
Full Price: US$479*

*DISCOUNT available for PAST WORKSHOP ATTENDEES. Email drdebell@themovementfix.com for DISCOUNT CODE.

REGISTER HERE

>>><<<
JUNE 11-12th, 2016
CrossFit Gymnastics Trainer Course 

This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.

Learning Objectives

The Gymnastics Trainer Course teaches participants:

  • Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements.
  • Parallette work – handstands, L-sits, stretching, handstand push-ups, range-of-motion/extended-range-of-motion training.
  • Rings variations – core-training exercises, support work, proper hand placement, L-sits, iron-cross progressions, dislocates, presses, muscle-ups and muscle-up drills, kips, handstands, and conditioning.
  • Bar variations – handstands, back levers, skin-the-cats, L-sit pull-up variations, stretching, kipping swings.
  • Handstand variations – handstand push-ups, handstand forward rolls, balance work, presses to handstands, L-sits to handstands, planches (and progressions).
  • How to coach, spot and scale all elements for practice and workouts.

Prerequisites

None.

Continuing Education Units (CEUs)

Upon successful completion of this course, a Certified CrossFit Trainer may claim 14 CEUs towards their continuing education.

Price: US$645

Email sme@crossfit.com for discounts for military personnel and law enforcement officers.

REGISTER HERE

Friday
Sep112015

Sunday Periscope: "Lettuce-Wrapped Chicken Tacos"

Using PERISCOPE and our website: 
1. FRIDAY: Post a shopping/ingredients list (to our website) and "tools needed" list for upcoming LIVE video stream. You'll have Friday and Saturday to round up the goods necessary to cook along with me.

2. SUNDAY: LIVE* Periscope broadcast of meal prep (using this week's list). My thought is that I would prep food "with you", but also have food ready to portion [for future meals], so that you can see how that is done as well. Scott will be my "co-host", fielding any questions as they may come up...this should be interesting! 

How do I participate? 
1. Download Periscope.
2. Follow CFOregonCity (search "CrossFit Oregon City") on Periscope.
3. Gather the necessary ingredients, if you plan to cook along with us!
4. Watch for our notification Sunday afternoon (around 5PM- we'll post Sunday morning with a specific time).
5. Can't join in LIVE? You'll be able to view all broadcasts after they've been filmed, but won't have the ability to join in the conversation or ask questions.  

>>>>><<<<<

"Lettuce-Wrapped Chicken Tacos"

INGREDIENTS
3lbs* Boneless, Skinless Chicken Thighs (cut into small chunks about- 1" pieces)
2Tbls. Fat (I'll be using coconut oil)
3Tbls. Chicken Fajita Seasoning (Penzey's Spices) 
1Tbls. Sea Salt 

*This will make FOUR MEALS [each] for me and Scott. Chicken can be grilled, but I'll be using a pan for this recipe. 

TOPPINGS
  • Head of Butter/Bibb Lettuce, cleaned and seperated (for wrapping)
  • Canned Full-Fat Coconut Milk (*OVERNIGHT* Whisk or blend to combine the cream and the milk/liquid, then transfer to the refrigerator to solidify- we'll use this to make a "sour cream" alternative) 
  • Limes (for extra flavor and "sour cream")
  • Cilantro, chopped
  • Avocado or Guacamole (recipe)
  • Tomatoes (diced or thinly sliced) 
  • Shredded Cabbage
  • Red Onion (I don't use raw onion, but you might want to have it on hand for your wraps)
  • Jalapenos or Pickled Jalapenos 
  • Salsa 
  • Roasted Vegetables (I will have diced up a combination of Bell Peppers, Zucchini, and Eggplant really small and will roast with Garlic Powder, Sea Salt, Smoked Paprika, Chipotle Powder or "Northwoods Fire" (both from Penzey's) and Olive Oil- the smaller you chop your veggies, the quicker they'll roast).

TOOLS
Sharp Knife
Cutting Board
Heavy Bottom Pan x2 (for chicken and veggies) 
Sheet Pan (for roasting veggies)
Preheated 375F oven
Spatula or Large Spoon  

Friday
Sep042015

Butternut Squash "Pasta" and Periscope

I've been brainstorming ideas for an ongoing NUTRITION support system and one thought I had was this...

Using PERISCOPE and our website: 
1. THURSDAY: Post a shopping/ingredients list (to our website) and "tools needed" list for upcoming LIVE video stream. You'll have Friday and Saturday to round up the goods necessary to cook along with me.

2. SUNDAY: LIVE* Periscope broadcast of meal prep (using Thursday's list). My thought is that I would prep food "with you", but also have food ready to portion [for future meals], so that you can see how that is done as well. Scott will be my "co-host", fielding any questions as they may come up...this should be interesting! 

How do I participate? 
1. Download Periscope.
2. Follow CFOregonCity (search "CrossFit Oregon City") on Periscope.
3. Gather the necessary ingredients, if you plan to cook along with us!
4. Watch for our notification Sunday afternoon (around 5PM- we'll post Sunday morning with a specific time).
5. Can't join in LIVE? You'll be able to view all broadcasts after they've been filmed, but won't have the ability to join in the conversation or ask questions.  

>>>>><<<<<

Our first meal will be Butternut Squash "Pasta" w/Meatballs- this recipe doesn't require a lot of prep, can easily be doubled or tripled, and reheats well if frozen. 

Ingredient List (Makes 8- 3 Block "Zone" portions):

  • 4lbs Butternut Squash, peeled and deseeded
  • 28 oz. Crushed Tomatoes
  • 15 oz. Diced Tomatoes
  • 2 Cups Yellow Onion, finely chopped 
  • 1lb Italian Sausage
  • 1lb Ground Beef
  • 3Tbls. Olive Oil or Fat of Choice
  • 2 Cups Fresh Basil Leaves
  • 8 Garlic Cloves, peeled
  • Sea Salt, to taste
  • Italian Seasoning (I love Penzey's "Tuscan Sunset")
  • Red Chile Pepper Flakes, to taste

Ingredient list inspired by Paleo Nick's "Butternut Squash Lasagna" recipe (HERE). 

Tools Needed:
8 Containers for Portioning (or 4 Containers for larger portions)
Large (heavy bottom) Pot
Wooden Spoon or Spatula
Sharp Knife
Cutting Board
Vegetable Peeler (I use this for making long ribbons of Butternut Squash "pasta")
1.3oz Ice Cream Scoop (for portioning meatballs)*

*You can also portion out 24 meatballs with your 2lbs of meat, but this just makes the process a little easier.  

Saturday
Aug292015

Upcoming Squat Cycle

Photo Courtesy of: Full Bloom Digital
HATCH SQUAT CYCLE (9/8-11/24)
Our next round of "Hatch" begins Tuesday, September 8th! We will be squatting on TUESDAY and FRIDAY each week. 
...
Please input your numbers [NOTE: Use 90% of your 1RM Back Squat and 1RM Front Squat]*, so that you're ready for the weeks ahead! If you have been squatting with us CONSISTENLY for the past year or more, please input 95% of your 1RM as your baseline [1RM]. 
...
Ex. If my 1RMs are 100lbs and 80lbs, respectively, I will use 90lbs and 72lbs in my spreadsheet. The spreadsheet will populate the exact numbers that I will squat each day...yay!
...
SPREADSHEET:
Tuesday
Aug042015

4-Year Anniversary Promotion

CFOC is coming up on our 4-Year Anniversary! As a thank you for your support and commitment, we've created an offer for both our current athletes and those of you who are ready to get started. 

PROMOTIONAL PACKAGE PRICING- NEW MEMBERS

From AUGUST 3, 2015 - AUGUST 15, 2015 we will be offering the following package pricing: 

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

PIF= Paid In Full

CURRENT CFOC MEMBERS (as of 8/3): You will receive an additional 6-weeks and 3-months on the 6-Month and 12-Month packages, respectively. 

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

NEW MEMBERS: All packages 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. 

*We offer discounts for teachers, full-time students, active military, firefighters, police officers, and paramedic. Valid ID required. Visit our PRICING page for discounted pricing. 

PACKAGES MUST BE PURCHASED NO LATER THAN AUGUST 15TH, 2015. NEW MEMBERS: MEMBERSHIP MUST BEGIN NO LATER THAN AUGUST 17TH 2015.