Training Cross Country/Distance athletes - One example

When training a Cross Country or high school distance athlete there are some common training practices and common thoughts about what’s best. The problem with the common or the standard training protocol is that it is going to produce common or average results that are largely based on the persons incoming ability level.

Instead of limiting our training to what is commonly accepted, we have focused on producing better than average results via two measurable approaches. One, is to have the runners gain absolute strength and two, decrease ground contact time when running. An example of someone that we have worked with is Cole Rene. He attends a local high school and had seen limited results year after year. This year before Cross Country started we had a discussion concerning...continue reading

Open Gym- Open Training Session

Open Gym - Open Training Session

The idea of open gym-open training is so that those with training goals that are outside of the general population goals can have a time to train at Oregon CrossFit. The community/atmosphere/common goal feeling of OC is the most important aspect. Most people train here at OC to remain healthy/active/strong until the day they die. The classes are programmed with that thought in mind. For those who want other training opportunities OC provides that opportunity - but realize the class aspect always take priority. These rules are meant to keep everyone on the same page.

  1. No headphones in the gym. The community aspect must be maintained. Spotting people/walking by people/etc with headphones on is dangerous as they aren’t aware of their surroundings....continue reading

Changing Physique and My Relationship with food

Changing Physique and My Relationship with Food

By: Sierra Ray

When I first moved here in September of 2016, I was a burnt out college athlete looking to find another sport to focus all of my time and energy on. I came to Oregon CrossFit because I wanted to learn as much as I possibly could from the coaches and athletes here at OC. One of the very first aspects of training that was stressed to me was the importance of nutrition and the ways that I should be fueling my body.

Having just come from my first year of college, I was definitely carrying around extra weight and was not feeling very good about myself. I have never considered myself an unhealthy eater, but all of the travelling for softball made it...continue reading

OC is Hiring!


Oregon CrossFit is looking to hire a motivated, high energy CrossFit Coach & Personal Trainer with an approachable personality who is passionate about fitness and making a positive impact on lives of others.

If you are interested in joining the Oregon CrossFit team, please email your resume & cover letter to :

This position will consider relocation assistance depending on the candidate. We can also assist in locating housing as we are aware Bend, OR is a competitive housing market.

We will begin interviewing qualified applicants (in-person or remotely by phone/Skype) the week of December 18th.


CrossFit Level 1, required

Minimum 1-year coaching experience, required

CrossFit Level 2, preferred

MindBody Experience, preferred

Accredited CPT Certification, preferred

1:1 Personal Training experience, preferred


$20-30/class DOE, Specialty Courses & Certifications, Competitive...continue reading

Results and Consistency

Results and Consistency

When Kris started at Oregon CrossFit he was 290 pounds and hadn’t worked out in a serious fashion since early college years(12-14 years). Kris was 34 years old but knew he needed to make a change to his lifestyle and habits. A year and half later Kris is now 209 pounds!

The before pictures:

The now pictures:

How did he do it?

Consistency is the key, and was the key to Kris’s success as well. Kris came in and attended Oregon CrossFit's Introduction session, and then joined our Basics program. In Basics, Kris did as he was asked to do and attended twelve sessions from 8/31/16 to 9/28/16.

From 9/28/16 to January 1, 2017 he attended another 63 general population classes. During this time he...continue reading

"Advanced Training" What is it?

There has been a lot of recent questions in regards to training at 7am on Saturday mornings. Please read the details below to clear up any questions you might have.

What happens at 7am for Advanced training? First, the only reason the program is called “Advanced Training” is that we had to come up with a name for it that would differentiate between normal CrossFit classes on the schedule. The structure of the training sessions are informal in regards to coaching. Informal coaching means that the entire coaching staff who trains, and members who train at that time, will give you hints, coaching cues, etc. but there isn’t a coach involved in every step like our GP classes.

The expectation is that everyone feel comfortable with movements, movement standards...continue reading

Traveling Workouts

Traveling Workouts

Coach's Notes: Most of these workouts can be completed with little to zero equipment. Scales are listed below each workout. Please remember to consult a Dr. if you have any medical issues before starting any exercise program. These workouts are suggestions and fifty ideas.

  1. 400m walking lunges
    1. can be completed at a track. Or can be completed in a hotel room by taking 200 lunge steps. Record your time.
  2. 100 Push Ups, 75 Air Squats, 50 sit ups, 25 Burpees for time
  3. Every minute on the minute for 10 minutes; perform 20 scissor kicks with your legs, 5 push ups
    1. Scissor kicks: while lying on your back take your feet and cross them with your legs straight. Hands can be underneath your butt or to...continue reading

Schedule Updates - Basics - Endurance - General Population Classes

Updates in Schedule:

Starting Monday, June 5th there will be a Basics class at 5:30am, this class will run on Monday, Wednesday and Thursday for the month of June. There will also be a Basics class at 6:30am on Monday, Tuesday, Wednesday and Thursday.

After the month of June there will be ONLY General Population Classes at 5:30am and at 6:30am on Monday, Tuesday, Wednesday and Thursday. There won't be any Basics sessions except at 5:30pm on Monday, Wednesday and Thursday evenings. If you have friends/family that are interested in getting started in Basics while there is more options please have them get signed up ASAP.

Starting on Friday, June 9th there will be a 6:30am Endurance class. Also for the month of June we are committed to keeping the...continue reading

Thank you - Updates

Thank you for the help moving and getting Oregon CrossFit set up at its new home!

Over three days we moved from a 5500 sq ft facility to a new 11000 sq facility, to say the very least it was a big undertaking. We couldn't have done it without the help of over 100 volunteers that provided new location site prep, painting, cleaning, physical labor, food, and much more. The community really came together and please know that we appreciate everyone that helped out in any way possible before/during/after the move. This is Oregon CrossFit's third move, each time we work to improve how and what we are doing.

Projects at the new facility:

The lighting will be greatly improved in the next few weeks as we will be getting...continue reading