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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
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CrossFit Journal: The Performance-Based Lifestyle Resource

« Thanksgiving Week | Main | FRIDAY (8/25)-SUNDAY (8/27) »

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

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