OC's Nutrition Coaching starts November 1st!

You don't need to wait until the "New Year" to look and feel great... let's get started NOW!

OC's 90-Day Nutrition Journey starts NOVEMBER 1st!!!

Don't struggle on your own. OC's 90-Day Program Includes:

  • 3-months of Personal 1-on-1 Coaching (with Certified Pn1 Coach Sarah)
  • Easy-to-use online platform
  • Small yet powerful habits to improve everyday life
  • Simple nutrition habits and daily check-ins
  • Detailed progress checking
  • Monthly consult with InBody analysis
  • $99/month *with 3-month commitment
  • On-going nutrition coaching option available (1-year of PN curriculum)

Schedule a free No Snack Consult to learn more: https://oregoncrossfit.uplaunch.com/client_booking...

Stay accountable and consistent with with Certified Pn1 Coach Sarah Gresham & Precision Nutrition.

Precision Nutrition is the world’s leading nutrition coaching, software, and certification company. Proven with over 100,000 people over 15 years, their mission is research-driven,...continue reading

Who Benefits From InBody Scanning?

One of the most common goals is to lose weight, but this is vague and can be challenging. It is not uncommon for weight loss to plateau. This can be discouraging and frustrating. However, while the scale may not budge, this does not mean your fitness & health is not improving.

The number on the scale is a poor way to measure changes in your body fat, muscle mass, and water weight. This is why Oregon CrossFit offers InBody composition scans.


Everyone! It is a quick, precise & effective way to measure the success of an exercise &/or nutrition regimen. The InBody scan can also help identify imbalances in the body (left/right, upper/lower & torso) which once identified, can be fixed, and in turn we...continue reading

Thank You - Final Best of the West

Thank You - The Final OC Best of the West

Oregon CrossFit started hosting Summer events back in 2009 and have held one almost every year since then. In 2011, we started hosting Winter events as well. In total, I believe, we have hosted 15 events. It has always been important for us to continually improve the quality of the events and provide a way for those who desired to be competitive in the sport of CrossFit an opportunity to test themselves in an event that was similar to a CrossFit sanctioned event. OC’s events were often a testing ground for athletes aiming to making Regionals.

With the recent changes from CrossFit, in regards to the competitive aspect, we too felt it was time to...continue reading

Labor Day Schedule

Monday - September 2nd

Oregon CrossFit will be open from 6:30am to 2:00pm on Labor Day

Labor Day Schedule:

Sports Performance - 6:30am

General Population - 5:30am & 6:30am are cancelled

General Population - 9:30am & 12-Noon Only

Open Gym - 1:00-2:00pm

OC is closed at 2:00pm

Enjoy your Labor Day Weekend!

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Best of the West Help - 2019

Help at the Final Event Best of the West 2019

This year will be the final Best of the West 2019, we have been successfully running one of the most popular events in the Pacific Northwest for close to 10 years. The event is a huge undertaking and we depend on lots and lots of volunteers to make it happen.

What we need:

Friday: As soon as the 12-1pm OC GP classes finishes we will be loading up all equipment necessary to host the event and hauling it to Summit High School - any help here is appreciated as the sooner we get to Summit the faster the whole set up goes. Soon after 1 pm we will be at Summit High School setting up for...continue reading

Crustless Quiche

Meal Prep - Crustless Quiche

By: Sarah Gresham

I’m not a morning person but I love breakfast... If I don’t meal plan then I tend to make poor choices and opt for grab and go snacks instead of having a healthy breakfast. Meal prepping on the weekends is how this family stays on track during the week with our nutrition goals.

A long time family favorite is this crustless quiche. Gluten free & dairy free! This is SO easy to prepare on a weekend for the week ahead… and a great recipe to have on hand if you’re cooking breakfast for a crowd.


  • 12 eggs, whisked
  • 4-Cups of shredded frozen potatoes
  • 1 bell pepper, diced
  • 1 large carrot, shredded
  • 1 large handful of broccoli florets, cut...continue reading

Dunk Your Kicks!

OC Dunk Your Kicks Shoe Drive


CrossFitters are notorious for the LOVE of their shoes… and I think it’s safe to say that you have a few extra pairs of gently used, in good condition shoes in the back of your closet that you could part with.

CrossFitters are also known for being an awesome & generous community. If every Oregon CrossFit member donated ONE pair of shoes we could collect and send well over 200 pairs abroad to those who need those pairs of shoes more than we do.

Your August challenge is to bring ONE pair of shoes (or MORE!) and DUNK YOUR KICKS in the box located in the OC Lobby.

You’ll make an impact by:

Keeping shoes out of landfills

Protecting...continue reading

"More is not Better"

“More is not better”

By: Sarah Gresham

As a culture we have been programmed into thinking that more is better.

Here are a few examples:

  • Train heavy everyday & get stronger.
  • Train twice a day & get jacked.
  • Eat less, train more, look like you did in your 20’s.
  • If I just did a workout like Fran everyday I’d be so fit.
  • I need to run everyday like I did in the past.
  • No pain, no gain!

Umm... newsflash! No, nope, not gonna happen, that’s not how all this getting fit & healthy works.

Do we need intensity? Absolutely!!! But we don't need MORE. We also need days where we just focus on strength, accessory & recovery work. Balance.

We need to understand that a large population of us live...continue reading

Tiana W Testimonial

Tiana played softball at Summit High School and this is what she had to say about training in the Oregon CrossFit Sports Performance program:

"I have been training at Oregon CrossFit for 5 years now and since training in their Sports Performance program I have built strength, confidence, and avoided injury. Before training at Oregon CrossFit I suffered from shoulder, elbow, and knee pains from softball. Coach Sean not only focused on making me strong and fast but also prioritized injury prevention. Sean personalized my programming to develop my arm strength. And now I can say I’m almost completely pain free while playing, even playing multiple games a day. Overall my bat speed, arm strength, and confidence has grown tremendously. Whatever goals you have or sports you...continue reading



General Physical Preparedness(GPP) is a term that sometimes get brought up when discussing CrossFit or just training for life in general. As you build GPP, your goal is to establish a base level of physical fitness - think of a pyramid, specifically its foundation - you want it to be solid so that your pyramid can be tall(for those that aren’t getting my reference: https://sciencing.com/slant-height-square-pyramids-8464988.html ). The reason you build the base of physical training is that higher skill movements under fatigue are harder to perform than lower skill movements - for example; power cleaning after completing 50 calories as fast as possible is going to be harder than picking up a sandbag and carrying it for a specific length of the building.

...continue reading