**Please CONTACT US if you are visiting from another affiliate and would like to Drop-In**

>>><<< 

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

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
Google Map

Twitter

CrossFit Journal: The Performance-Based Lifestyle Resource

Sunday
Jul102016

MONDAY, JULY 11th

8:45AM-12PM: SFH Product Sampling (Kenny from SFH - Stronger Faster Healthier)
8:30AM-12PM: InBody Scan and Movement Prep* (Jay Villareal, DPT, ATC of Therapydia Portland)

10AM-3PM: Open Gym 

3-6PM: SFH Product Sampling (Kenny Carter of SFH)/InBody Scan and Movement Prep* (Jay)
5-6PM: Nutrition Open Forum/Q&A w/Jen and Mark 
6-7PM: Supplement Talk/Q&A (Kenny)**

*Jay will be offering a 20-Minute Movement Prep "mini workshop" [related to the OVERHEAD and FRONT RACK position] prior to the 9AM, 12PM, and all afternoon/evening classes. Please arrive no later than 30-Minutes PRIOR TO THE START OF CLASS if you would like to participate. You are welcome to join in even if you are not planning to workout or have already worked out. 

He will also have the InBody BODY COMPOSITION scanner at CFOC, for those of you who would like to [first time] TEST ($20) or RETEST ($15). CASH or CHECK ONLY PLEASE (he will not have his card reader available). 

InBody BODY COMPOSITION TESTING will be available during the following times, on a first come first served basis:

9-11:30AM, 3:30-4PM, 4:30-5PM, 5:30-6PM

**Kenny will be offering up knowledge related to SUPPLEMENTATION (SFH and other) for both the casual exerciser and the competitive athlete. The what, when, and why related to supplements. Bring your questions- I know you've got them!

Monday
Jun272016

CFOC Kids- July

CFOC Kids begins this week! 

THURSDAY CLASSES
June 30th, July 7th, July 14th, July 21st, and July 28th

-9:00-9:25AM (3-6 years)
-9:30-10:00AM (7-11 years) 

SATURDAY CLASSES
July 2nd, July 9th, July 16th, July 23rd, July 30th

-10:00-10:25AM (3-6 years)
-10:30-11:00AM (7-11 years) 

PRICING (Current CFOC Member/Non-Member)
Monthly Rate: $40/$60 
Drop-In Rate: $7.50/$10 

Email (jen@crossfitoregoncity.com) to get your child(ren) registered! 

Tuesday
Jan192016

UPCOMING WORKSHOPS

APRIL 9th, 2016
The Movement Fix Workshop

Taught by Ryan DeBell, M.S., D.C. 

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

Early bird price: US$199 (until 3/26/16)*
Full Price: US$249 (3/27/16 and after)*

*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.