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


CrossFit  (1-Hour Classes)

5am/6am/9am/10-11am(open gym) 3:30pm/4:30pm/5:30pm/6:30pm

5am/6am/9am/10-11am(open gym) 3:30pm/4:30pm/5:30pm/6:30pm

5am/6am/9am/10-11am(open gym) 3:30pm/4:30pm/5:30pm/6:30pm

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

5am/6am/9am/10-11am(open gym) 3:30pm/4:30pm/5:30pm


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

275 Beavercreek Road, C-141
Oregon City, OR 97045
Google Map


CrossFit Journal: The Performance-Based Lifestyle Resource


Thanksgiving Week

MONDAY (11/20)
Regular class times all day 

TUESDAY (11/21)
Regular class times all day 

5AM/6AM/9AM/10AM and 3:30PM/4:30PM/5:30PM (6:30PM canceled)

THURSDAY (Thanksgiving Day)

8-10AM: Open Gym*

FRIDAY (Black Friday)

11AM-1PM: Open Gym

SATURDAY (11/25)

7-9AM: Open Gym*
9AM: Regular Class 

SUNDAY (11/26)

9-11AM: Open Gym*

*Please subscribe (within your online profile) to receive WODify SMS texts for any additional Open Gym time being offered. This can be done on you computer only, not from the app. 


What's Going On- Week of 10/2

WEDNESDAY (10/4)- "Colton" WOD
Shoe Mill​ has donated a $100 GIFT CARD in honor of Colton Grothe and the Children's Cancer Association​! Here's how you enter to win...
STEP 1: REGISTER (in WODify) for the Wednesday (10/4) class you plan to attend no later than SUNDAY (10/1) at MIDNIGHT.
STEP 2: Show up for class, SIGN IN, and do the WOD.
STEP 3: RECORD your time (in WODify). 
STEP 4: Hope that your name is drawn this Friday (10/6)! 
The following businesses/individuals will be donating $1/athlete (to CCA) who participates (and records their time) in the "Colton" WOD this Wednesday at CFOC! Let's raise some money for Children's Cancer Association​!- we're currently at $14/athlete!! #JustShowUp 
-OC Heating and Cooling 
-SMACKS Construction 
-General Distributors, Inc.​
-McDowell Dentistry​ 
-Function Performance Sport Chiropractic​ 
-Danelle Dani-Lynn​
-ReSource Flooring & Maintenance​ ReSource Flooring & Maintenance 
-Crystal Rose Properties 
-Brian Nogueira State Farm Insurance​ 
-Graffiti Removal Services 
-Greenpointe Construction, Inc.
-SEG Services 
-Cinnabon/Auntie Anne's Pretzels


In Teams of Two, Complete…
5 Rounds of:
19 Burpee Box Jumps* (20/24”)
72 Barbell Work (see below)
1K Row (switch every 250m)

*All athletes may step up

Barbell Work (Rx/Rx+)
R1: Thruster (45/65; 65/95)
R2: Weighted Lunges (45/65; 65/95)
R3: Hang Power Snatch (55/75; 85/115)
R4: Hang Power Clean (65/95; 105/155)
R5: Deadlift (105/155; 155/225)

Teams will use one barbell, adding weight each round. Share the reps as desired.
5 (Hour long seizure)
19 (Days in a Coma)
72 (Days in the hospital)
1 (Miracle) 

FRIDAY (10/6)- 6:30PM
We will be doing WOD 3 of the Everyday Warrior BATTLE SERIES, begining at 6:30PM! Come in and cheer on our athletes! 
M: 10-11:30AM
Tu: 10AM-1PM
F: 10-11:30AM/2:30-3:30PM
Sa: 8-10AM

FRIDAY (8/25)-SUNDAY (8/27)

We have 30 CFOC athletes (plus two from neighboring affiliates) competing at OC's Best of the West Summer Event 2017 this weekend! This includes many of our coaches. Because of this huge event, there will be a few changes to this weekend's schedule. Please see below:
FRIDAY (8/25)
5AM: Regular Class
6AM: Coach Josh will be working out with the group during this time 
9AM: Regular Class
10-11AM: WOD w/Coach Josh (Josh will be working out)

4-6PM: Open Gym* 
9AM: Regular Class
SUNDAY (8/27)
8:30-10:30AM: Open Gym*

*Thank you to Amy for opening CFOC so that our athletes may maintain their workout routine! I will post via SMS/text with any additional OPEN GYM TIME offerings. 



MONDAY, MAY 29th- Memorial Day
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)

-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! 


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.



Upcoming Events (September/October)

El Baile- CCA's 2016 WonderBall

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

Purchase Tickets or Donate HERE


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


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