MAY/JUNE at CFOC

MONDAY, MAY 29th- Memorial Day
"Murph"
1-Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1-Mile Run

-wear a 20lbs weight vest or body armor 

Heat Start Times:
10AM and 10:30AM (all athletes to arrive by 9:30AM, regardless of start time)

NOTES:
-REGISTER in WODify to reserve your spot
-This is an individual WOD, but [as always] can be scaled and/or done with a partner (or two)

JUNE 2nd-4th
2017 CrossFit Games West Regionals

Join us at The Portland Expo Center as we cheer on our own Mitch Wagner, and other local individuals and teams, as they compete for a spot at the 2017 Reebok CrossFit Games in Madison, WI! 

BUY TICKETS HERE. 

JUNE 10-11th
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.

REGISTER HERE.

Upcoming Events (September/October)

El Baile- CCA's 2016 WonderBall

Saturday, September 24th
Oregon Convention Center 
6:00 PM  

Purchase Tickets or Donate HERE. 

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Fight For Your Life 5K

Sunday, September 25th
French Prairie Gardens (St. Paul)
8:30 AM | Packet Pickup
10:30 AM | Start Time

Run, Walk, Jog, or Donate HERE. 

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Camp Ukandu- "Breakfast Around the Campfire"

Wednesday, October 12, 2016
At The Oregon Zoo
7:00 AM | Registration and Buffet
7:30 AM - 8:30 AM | Breakfast Program

Sponsor a Table ($1,000; 10 guests), Seat at a Table ($100; 1 guest), or make a Donation HERE. 

The Movement Fix Workshop

Saturday, May 9th
9am-5pm

Join Ryan DeBell, M.S., D.C., a Crossfit athlete since 2007 and movement specialist, for this 8-hour workshop for athletes and coaches. Topics to be covered include:

• Joint by joint approach to functional anatomy and mechanics
• The differences between mobility and stability
• Find your hidden movement limitations
• Mobility and stability fixes for your personal limitations
• Breaking down and correcting the squat piece by piece
• EDGE mobility band techniques
• Easy to use movement assessment tools

• Pain neuroscience basics
• Fixing the over-extended athlete
• Regressing and progressing the deadlift
• Breathing techniques to improve health and performance
• The 4 biggest "core" training mistakes we are making
• Low back injuries: The Disc Herniation
• Programming warm ups that have a purpose
• and MUCH more

REGISTER HERE.

"Chipping Away Cancer"- Heat Times

"Chipping Away Cancer" Timeline
**FOOD/DRINK**
8:00AM-11:00AM- Kahveology Coffee (brewed coffee and beans will be available for purchase)
9:00AM-1:00PM- Paleo Eats and Cowboy Cupcake will be selling gluten-free treats
11:00AM-1:00PM- The Buffalo Gap will be selling BBQ Skewers  

**EVENTS**
8:00AM- REGISTRATION/CHECK-IN
8:15AM- JUDGES MEETING (review movement standards)
8:30AM- MOVEMENT STANDARDS REVIEW (with athletes)
9:00-12:00PM- THROWDOWN (included Kid's WOD)
12:30PM- AWARDS

12:45-1:30PM- CHALLENGE STATIONS OPEN 
1:45PM- RAFFLE DRAWING (need not be present to win, but prizes must be claimed and picked up at CFOC no later than Friday, September 12th)

**DETAILS**
-Athletes must be ready to go [and at their station with their assigned judge] when their heat begins.
-Designated warm-up area will be available 
-CFOC's in-house Chiropractor (Dr. Ben Hokenson) will be available (8-10am) for K-Taping and limited pre-WOD mobility work
-Massage therapists (from Revive Injury and Wellness) will be available (9am-12pm) for post-WOD massage

PARKING: Please park next door at the DHS (Department of Human Services) parking lot, as parking becomes limited. 

HEAT 1 (9:00-9:12AM)- WOMEN’S INDIVIDUAL

1. Bryana Blessinger- Beginner
2. Amy Brock- Beginner
3. Avalon Kingen- Beginner
4. Sierra Smith- Beginner
5. Joyce Caramella- Intermediate
6. Carrie Higley- Intermediate
7. Marissa Hokenson- Intermediate
8. Jenny Scull- Intermediate 
9. Emily Roberts- Intermediate 
10. ...

HEAT 2 (9:17-9:29AM)- WOMEN’S INDIVIDUAL

1.  Ashley Pfiefer- Intermediate 
2.  Amanda Canfield- Intermediate
3.  Bri Harn- Intermediate
4.  Jean Thorson- Advanced
5.  Sarah Welsh- Advanced
6.  Kim Williams- Advanced
7.  Katie Osborne- Advanced
8.  ...
9.  ...
10.  ...

HEAT 3 (9:34-9:46AM)- MEN’S INDIVIDUAL

1.  Malcolm Paulston- Beginner
2.  AJ Bell- Intermediate 
3.  Todd Gary- Intermediate 
4.  Mark MacDonald- Intermediate
5.  Matthew Smith- Intermediate 
6.  Daniel Vattiat- Intermediate 
7. Mike Myers- Intermediate
8. Chris Lambert- Intermediate
9. ...
10. ...

HEAT 4 (9:56-10:11AM)- TEAM

1. “Cancer Crusher Chicks” (Tina/Susan)- Beginner
2. Julie B/Kathy H- Intermediate
3. “Bras For The Cause” (Jeannie/Stacey J)- Intermediate
4. “I.V. Leaguers” (Alison/Dehanna)- Intermediate
5. Mandy L/Christie E- Intermediate
6. “Untamed” (Julie P/Cheri)- Intermediate 
7. “Double Trouble” (Brie K/Kerri)- Intermediate
8. Amy/Megan/Dara- Intermediate

HEAT 5 (10:16-10:31AM)- TEAM

1. “Bras For The Cause” (Kori/Natalie)- Intermediate
2. Karla/Vanessa- Intermediate
3. Lauren/Stacy B- Intermediate
4. Priscilla/Kelly V- Intermediate
5. “Sexy Mother Lifters” (Jen Ch/Claudia W)- Intermediate
6. Rose/Michelle- Intermediate
7. “Barbells For Boobs” (Melissa C/Korey)- Intermediate
8. "Morty and Mom" (Tyler/Linda)- Beginner

HEAT 6 (10:36-10:51AM)- TEAM

1. “Untamed” (Sara S/Brittney)- Advanced
2. “WGT” (Lori/Dani)- Advanced
3. “Two Blondes And a Barbell” (Leilani/Jenny)- Advanced
4. “Benching For Boobies” (Anthony/Jarod)- Intermediate
5. “Pace Makers” (Rick K/Kent)- Intermediate
6. Steve H/Norm- Intermediate
7. Chris D/Scott B- Intermediate
8. ...

HEAT 7 (11:01-11:13AM)- MEN’S INDIVIDUAL

1. Kyle Smith- Advanced
2. Josh Habre- Advanced
3. Shane Killian- Advanced
4. Rick Canfield- Advanced
5. Brad Bremer- Advanced
6. Mike Harn- Advanced
7. Tyson Conroy- Advanced
8. Ben Hokenson- Advanced
9. ...
10. ...

HEAT 8 (11:45AM-12:00PM)- CFOC KIDS WOD

1. Coen
2. Madden
3. Avery
4. Ethan
5. Grace
6. Abigail
7. Elizabeth 
8. Kyle
9. Ryan
10. Chance
11. Amara
12. Cash
13. Avery
14. Reese
15. Delaney
16. Brook
17. Brayden

Chipping Away Cancer- WODs

TEAM WOD

• Rotate rounds between partners. 
• Score is total number of reps completed.
• WOD will be 15-minutes (including 2-minute rest/transition) from start to finish.

-Advanced (95/135; 20”/24” Box)
-Intermediate (65/95lb; 12/16” Box)

10-Minute AMRAP of:
5 Burpee Box Jumps
3 Power Clean
2 Front Squat
1 Shoulder to Overhead

2-Minute Rest/Transition

3-Minutes of:
Max Pull Ups- Advanced
Max Kettlebell Swings- Intermediate

INDIVIDUAL WOD- Advanced and Intermediate

-Advanced (95/135; 20”/24” Box)
-Intermediate (65/95lb; 12/16” Box)

7-Minute AMRAP of:
12 Burpee Box Jumps
9 Power Clean
6 Front Squat
3 Shoulder to Overhead

2-Minute Rest

3-Minutes of:
Max Row for Calories

INDIVIDUAL WOD- Beginner

7-Minute AMRAP of:
12 Burpees (onto a Plate)
9 Russian Kettlebell Swing
6 Goblet Squat or Air Squat

2-Minute Rest

3-Minutes of:
Max Row for Calories

NOTE: All Intermediate and Beginner WODs can and will be scaled as needed.