**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


The Movement Fix Workshop 

Saturday, May 9th

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



"Chipping Away Cancer"- Heat Times

"Chipping Away Cancer" Timeline
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  

8:15AM- JUDGES MEETING (review movement standards)
9:00-12:00PM- THROWDOWN (included Kid's WOD)

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)

-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. 


  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. ...


  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.  ...


  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


  • 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


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. 


"Chipping Away Cancer" Fundraiser- 2014

WHAT: "Chipping Away Cancer"- A fundraising event to support the local fight against cancer. All proceeds will benefit a local family or families who are battling cancer. 

WHO: The Workout of the Day (WOD) is open to all fitness-levels, no previous CrossFit experience required. If you've been wanting to experience what CrossFit is all about, now is the time to check it out!

-Kids (ages 7-12) WOD will begin at 12PM; parent must be present at all times. T-shirt not included. 

WHEN: Saturday September 6th, 2014 (9AM-1PM)

  • 8:00AM: Check-in/Registration*
  • 8:30AM: First Heat Warm Up
  • 9:00AM-12PM: "Chipping Away Cancer" Throwdown
  • 11:00AM: BBQ Begins
  • 12:00PM: Kid's WOD Begins
  • 12:30PM Raffle

*Heats will be assigned based on division (skill-level). WOD and heat assignments will be posted here, the week of September 1st. 

CrossFit Oregon City (CFOC)
275 Beavercreek Road C-141
Oregon City, OR 97045

Google Map


  • First heat will begin at 9AM, with heats running every 15-minutes thereafter.
  • Athletes must be warmed up and ready to go for their assigned heat time. 
  • There will be a designated warmup area [with rowers, equipment, and mobility tools].
  • Athletes must be at least 13-years old to participate; for athletes 13-17, a parent or guardian must be present.
  • You may register and participate in both the Individual and Team WODs.
  • Last day to register FRIDAY, AUGUST 29TH

INDIVIDUAL Workout of the Day (WOD): The WOD will be a "Chipper".

  • "Chipper" refers to a WOD in which the athlete must "chip away at" a series of multiple movements as quickly as possible. 
  • Workout will be scaled accordingly and can be completed by anyone.
  • $55 Registration Fee (includes t-shirt)


TEAM Workout of the Day (WOD): The WOD will be an "AMRAP".

  • "AMRAP" (As Many Reps/Rounds As Possible) refers to a workout in which the athlete must complete a set number of reps of a specific movement, or movements, as many times as possible within a specific period of time. 
  • Workout will be scaled accordingly and can be completed by anyone.
  • $100 Registration Fee (includes t-shirt for each team member; teams of two)



A fundraiser t-shirt is included in the cost of your event ticket, however if you would like to purchase a second, third, or larger quantity - this is your opportunity to guarantee size requests. Shirts may be purchased for $30 and will be available for pick-up during registration/check-in, the day of the event. If you would like to purchase a shirt only, and will not be attending the event, it will be mailed after September 6th. You will have the ability to specify Men's or Women's t-shirt until we run out of a specific size.


A special thank you to Relentless Gear for the printing of these AWESOME shirts! 


Challenge Stations:
Test your skills to see how many reps you can perform: 

Fundraising Stations:

  • Our own in-house chiropractor, Dr. Ben Hokenson, will be available for movement screening and taping. 
  • Vermillion & Bloom will be on-site offering chair massages to our participants and cheerleaders.
  • The Buffalo Gap Saloon & Eatery will be on-site with BBQ and other tasty fare
  • Lastly, a RAFFLE* for a chance to win some fabulous prizes:  

Photos from past event can be found HERE and HERE

Help us support our community’s fight against cancer!


A Weekend of Yoga+Chocolate

Yoga+Chocolate w/David Romanelli

This flowing yoga class is inspired by the oldest woman in the history of the world, Jeanne Calment (who died in Arles, France in 1997 at the age of 122 years old). Her secret to longevity and happiness? She ate 2 pounds of chocolate per week. YES! This workshop will remind you that life is short. ENJOY YOUR JOURNEY. Dave's upbeat music and post-yoga tasting of Vosges Chocolate truffles will help you let go, exercise your faith muscle, and remember to enjoy each moment in your journey. (90 minutes flow yoga, 30 minutes of chocolate indulgence) 

Open to ALL LEVELS. 

What to bring: Yoga mat, water, and towel. 

Yoga+Chocolate w/David Romanelli

In this 60-minute beginners yoga class, Dave will teach you the essentials of yoga and guide you to a state of relaxation. We'll focus on breathing through poses and increasing flexibility through movement. After yoga, Dave will guide you on a tasting of exotic Vosges chocolate because the ultimate complement to relaxation is…CELEBRATION! Could there be a better way to enjoy a beautiful Saturday?!

Open to ALL LEVELS; created for BEGINNERS. No experience necessary. 

Yoga+Wine w/David Romanelli

For anyone who spends too much time worrying, fretting, and freaking yourself out, this is the workshop that will start your summer off right, ease your mind, and put your heart in the drivers seat! Dave will lead you through 90-minutes of yoga that will start with FLOW YOGA and ease into DEEP STRETCH. After the 90-minute class, you will be guided through a tasting of fine wines and Voges chocolate! A little vacation everyday keeps the stress away! (90-minutes flow yoga, 30-minutes of wine and chocolate pleasure)

Open to ALL LEVELS. 

What to bring: Yoga mat, water, and towel.