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

>>><<< 

CrossFit  (1-Hour Classes)

Monday
5am/6am/9am/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/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
Oct202013

12/7- Ladies Throwdown

"No Baby Leave The Stockings On"
WHAT: Nationwide LADIES ONLY Throwdown  
WHERE: CrossFit Oregon City
WHEN: Saturday, December 7th
TIME: 9AM (end time TBD) 

WOD 1
"Too Much Eggnog"
8-Minute AMRAP:
10 Overhead Squat (75/45) 
10 Burpee Over Bar

WOD 2
"Keep Your Stockings On"
8-Minutes to Establish the Heaviest Complex For:
1 Clean
2 Front Squat
1 Jerk

WOD 3
"Grandma Got Run Over By a Deadlift"
10-Minute AMRAP:
40 Air Squats
20 Pull Ups (KB Swings for Scaled) 
10 Deadlift (155/105) 

WOD 4
The Top 5 ladies from each division (Rx and Scaled) will compete in a 4th, and final, WOD. 

*There will be cash prizes for the winners in each division (1st, 2nd, and 3rd) as well as the national winners from each division.

REGISTER HERE

Thursday
Sep262013

10/12- YOGA+CHOCOLATE

SATURDAY, OCTOBER 12th- 6:30-8:30PM
Celebrate Life with Chocolate + Yoga!
Life is a very brief journey, and you taking NOTHING with you when you leave. So if you spend too much time focusing on possessions, this flowing vinyasa class will relax your mind and loosen your grip on "stuff." As goes the proverb, "Enjoy yourself. It's later than you think." After class Dave will guide you on a tasting of Vosges chocolates to savor the glory of your after-yoga freedom!
***
David Romanelli is on a mission to restore the present moment's proper place in the modern world. His most recent endeavors include his debut show Yeah Dave! which is brought to you by the people who created The Food Network and a new book Yeah Dave's Guide to Celebrate Life Now which launches in 2014. His past explorations included Yoga for Foodies, Yoga + Chocolate, Yoga + Wine, and Yoga + Jazz which have been featured in The Wall Street Journal, Food + Wine, and The New York Times; and his book Yeah Dave's Guide to Livin' the Moment reached #1 on the Amazon Self-Help Bestseller List. Check him out at www.yeahdave.com
EARLY REGISTRATION (until 9/29): $25 (discount taken at checkout)
LATE REGISTRATION (after 9/29): $35
REGISTER HERE (under the "Seminars" tab)
This class is open to everyone. Please bring a yoga mat and if you've never worked out with us, arrive early to fill out our waiver. Thank you!
Tuesday
Jun182013

"Chipping Away Cancer"- Heat Assignments

"Chipping Away Cancer" Timeline
8:00AM- REGISTRATION/CHECK-IN
8:15AM- JUDGES MEETING (review movement standards)
8:30AM- MOVEMENT STANDARDS REVIEW (with athletes)
9:00-11:45AM- THROWDOWN
12:00-1:00PM- CHALLENGE STATIONS OPEN 
11:00AM-1:00PM- BUFFALO GAP (serving BBQ)
12:15PM- AWARDS
12:30PM- RAFFLE DRAWING 

-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 pre-WOD mobility work
-Massage therapists (from Revive Injury and Wellness) will be available (9am-12pm) for post-WOD massage

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

  1. Sierra Smith- Beginner
  2. Mary Daniels- Intermediate 
  3. Marti Smith- Intermediate
  4. Vanessa Rez- Intermediate
  5. Stacy Bunke- Advanced
  6. Janessa Brindza- Advanced
  7. Erin Jenson- Advanced
  8. OPEN SPOT

HEAT 2 (9:22-9:44AM)- MEN’S INDIVIDUAL

  1. Matt Smith- Beginner
  2. Tyler- Beginner
  3. Dave Rez- Intermediate
  4. Jonathan- Intermediate
  5. Daniel Poitras- Advanced
  6. OPEN SPOT
  7. OPEN SPOT
  8. OPEN SPOT

HEAT 3 (9:54-10:06AM)- MEN’S INDIVIDUAL

  1. Derek Bunke- Advanced
  2. Shane Killian- Advanced
  3. Mike Harn- Advanced
  4. Kyle Smith- Advanced
  5. Greyson Kingen- Advanced
  6. Jerrod Peterson- Advanced
  7. Will Brindza- Advanced
  8. Lucas Tegtmeier- Advanced

HEAT 3 (10:16-10:31AM)- MEN’S TEAMS

  1. CrossFit Farmers (Greg/Tony)- Advanced
  2. Sweaty Balls to the Walls (Brian/James)- Advanced
  3. Coneheads (Robert/Grant)- Advanced
  4. TBD (Abe/Kurt)- Advanced
  5. TBD (Tyson/?)- Advanced
  6. Two Hosers (Chris/Josh)- Intermediate 
  7. Team Pacemaker (Tom/Rick)- Intermediate
  8. TBD (Chris/Chris)- Intermediate

HEAT 4 (10:38-10:53AM)- WOMEN’S TEAMS

  1. Sasquatch (Jordan/Devon)- Beginner
  2. SchnappFit (Marilyn/Ashley)- Beginner
  3. Double D Unders (Marcie/Vanessa)- Intermediate
  4. Kanzer Krushers (Jennifer/Lindsey)- Intermediate
  5. Team Jeanica (Jess/Jeannie)- Intermediate
  6. TBD (Mary/CFPAW)- Intermediate

HEAT 5 (11:00-11:15AM)- WOMEN’S TEAMS

  1. WODKillaz (Bri/Diana)- Intermediate
  2. Team Awesome (Brie/Kerri)- Intermediate
  3. TBD (Sarah/Kayla)- Intermediate
  4. CrossFit Chicks (Kelly/Marquie)- Intermediate
  5. Power Cleaners (Mary/Hannah)- Intermediate
  6. OPEN SPOT

HEAT 6 (11:22-11:37AM)- WOMEN’S TEAMS

  1. Coneheads (Lauren/Missy)- Intermediate
  2. Foam Rollers (Kelly/Heather)- Intermediate
  3. CFLO Cancer Crushers (Kirsten/Heather)- Intermediate
  4. TBD (Sara/Tamee)- Intermediate
  5. CFoLOgists (Jean/Tracy)- Advanced
  6. TBD (Dani/Rayna)- Advanced
Tuesday
Jun182013

"Chipping Away Cancer" WODs

TEAM WOD

  • Rotate rounds between partners. 
  • Score is total number of reps completed.
  • WOD will be 15-minutes (including 1-minute rest/transition) from start to finish.

Advanced 
In Teams of Two, Complete:
7-Minute AMRAP of:
3 Burpees
5 Pull Ups
7 Air Squats 

Rest 1-Minute (transition time)

7-Minute AMRAP of:
7 Hang Power Clean (85/115)
5 Front Squat
3 Shoulder to Overhead 

Intermediate
In Teams of Two, Complete:
7-Minute AMRAP of:
3 Burpees
5 Jumping Pull Ups
7 Air Squats 

Rest 1-Minutes

7-Minute AMRAP of:
7 Hang Power Clean (65/95)
5 Front Squat
3 Shoulder to Overhead 

Beginner
In Teams of Two, Complete:
7-Minute AMRAP of:
3 Burpees
5 Jumping Pull Ups or Ring Rows
7 Air Squats 

Rest 1-Minute

7-Minute AMRAP of:
7 Kettlebell Swing
5 Goblet Squat (or Air Squat)
3 Shoulder to Overhead (dumbbell or PVC) 

INDIVIDUAL WOD

  • 12-Minute cut off. 
  • If you finish before the 12-minute cut off, begin a second round. 
  • Score is total number of reps. 

Advanced
10 Pull Ups
20 Hang Power Clean (85/115)
30 Shoulder to Overhead (85/115)
40 Front Squat (85/115)
50 Burpees 

Intermediate
10 Jumping Pull Ups
20 Hang Power Clean (65/95)
30 Shoulder to Overhead (65/95)
40 Front Squat (65/95)
50 Burpees 

Beginner
10 Jumping Pull Ups or Ring Rows
20 Kettlebell Swings (Russian)
30 Shoulder to Overhead (dumbbell)
40 Air Squats
50 Burpees 

Wednesday
May152013

F@CK CANCER Event


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 June 22nd, 2013 (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 June 17th. 

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

Google Map

THROWDOWN DETAILS:

  • 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 SATURDAY, JUNE 15TH

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)

Eventbrite - Chipping Away Cancer Throwdown & Fundraiser

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)

Eventbrite - Chipping Away Cancer Throwdown & Fundraiser

ADDITIONAL FUNDRAISING OPPORTUNITES 

T-Shirts:
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 June 22nd. You will have the ability to specify Men's or Women's t-shirt until SUNDAY, JUNE 2ND; after that date all t-shirts, unless extra become available, will be unisex sizing.

PURCHASE T-SHIRT(S) HERE

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: 

  • Muscle-Ups (hosted by SMACKS Construction)
  • Weighted and Deadh-Hang Pull-Up (hosted by OC Heating and Cooling)
  • Jump Rope

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: 
    • 1-hour massage from Vermillion & Bloom
    • 1-Month Membership from CFOC
    • 3-Months of Health Coaching with Brianna, of Celebrate Everyday Wellness
    • A hanging basket and two (2) passes to their "Grilling in the Garden Dinner Series" from French Prairie Gardens
    • A basket of all your hair care needs from Kerri at Urban Colorz Salon and Shawna at Modele Salon 
    • Wrist wraps from Relentless Gear
    • Gift certificates from various vendors including The Buffalo Gap Saloon & Eatery, Vermillion & Bloom, Kerri at Urban Colorz Salon, Shawna at Modele Salon 
    • RAFFLE PRIZES and GIFT CERTIFICATES from the following: 
      - Gift Basket by Sheri
      - Gift Basket by Alison
      - Scentsy Gift Basket by Dani
      - French Prairie Gardens
      - Coach 
      - Sublime Clothing Boutique 
      - LuLuLemon 
      - Market of Choice 
      - Dutch Brothers 
      - Burgerville
      - Penzeys
      - The Buffalo Gap
      - Harley Davidson
      - Washman

      You may buy your raffle tickets ahead of time (HERE) or at the event. Raffle tickets can be distributed amongst the various raffle prizes as you would like. Need not be present to win. If not present at event and you purchase tickets online, tickets will be randomly distributed amongst prizes.

  • Christine (fellow CrossFitter) will be donating 10% of all Stella&Dot orders: SHOP HERE
    • Orders will be shipped to you
  • CFOC Athlete, Dani will be donating 18% of proceeds from all Scentsy orders: SHOP HERE
    • Orders must be placed by June 7th and may be picked up at CFOC the day of the event
  • CFOC Athlete, Amanda will be donating 10% of all Arbonne orders: SHOP HERE
    • Orders will be shipped to you

*You may pick up raffle tickets at event and distribute amongst the various raffle prizes. Need not be present to win. If not present, tickets will be randomly distributed.

Help us support our community’s fight against cancer!