"The Martyr"

The Martyr

We have all types of clients and prospective clients at Oregon CrossFit. Ranging from business owners, managers, doctors, lawyers, chefs, pastors, construction workers, parents, etc. All of these people can fall into the trap of becoming“The Martyr”.

Let me describe the “The Martyr”:

“The Martyr” places their physical fitness on the back burner due to their job, career, family, or other “priorities”. It is common for these people to place others in front of themselves, letting their own health fall to the wayside.You may hear them typically say that they can start taking care of themselves tomorrow, next week, next month, or next year. All of these people do a great disservice to those who they are helping, caring for, fighting...continue reading

Coach Introduction - Annie Moseley

Annie Moseley

We are happy to introduce Annie to everyone at Oregon CrossFit. Annie is coming into compliment the existing Oregon CrossFit team and is helping us working towards our goal of positively impacting everyones lives in Central Oregon. The vast experience Annie has working with 5-13 year olds is a valuable asset. Here are a few questions that we asked Annie to help everyone to get to know her. I

What do you do for work daily?

I'm a Special Education teacher in Bend and work with elementary students who have challenging behaviors that impact their ability to participate in the general education setting. My primary focus with students is building emotional regulation skills to help them become safe and respectful community members.

Have you worked with 9-12...continue reading

Sweet Potato Skillet

Meal Prep - Sweet Potato Skillet

By: Sarah Gresham

Breakfast is my favorite… our days start early at OC so it’s pretty much a guarantee that this girl is NOT spending her mornings in the kitchen. Ha! Meal prepping on the weekends is how this family stays on track with our nutrition goals.

One of our new favorites is this protein packed Sweet Potato Skillet. So easy to prepare on a Sunday for the week ahead.


  • 1-lb ground Italian breakfast sausage (*you can sub ground turkey or chicken and add italian seasoning)
  • 1 shallot (diced)
  • 1 large bunch of kale (stems removed and chopped)
  • 2-3 large sweet potatoes (diced)
  • Avocado Oil
  • Salt, Pepper & granulated Garlic to season


Training with Direction or Just training?

Training with Direction or Just Training?

What’s the difference between working out at Oregon CrossFit (either in group or individual training) vs. going to a gym and doing your own thing? In a word, Programming. And in one more word, experience.

In terms of working out or training on my own for years (prior to CrossFit), I struggled to find a routine or plan, you have no accountability, and often you find yourself searching the web or reading “Men’s Health” to find a new “routine”. Once you find a routine you might stick with it for 2-6 weeks, maybe if you did P90X you make it 90 days (I did, but man, Tony Horton’s voice was annoying).

You grow tired of those sets of 10 at the bench press...continue reading

10 Years - Thank you!

Thank you!

Oregon CrossFit officially crossed the 10 year milestone of being open for business! We celebrated the way a gym should celebrate; with a workout and some healthy food. The food provided by founding OC member Garrett Wales & Life and Time (we can’t recommend them enough - changing the fast food game https://www.lifeandtime.com/). The feeling of post workout endorphins while having a smoothie and chatting with friends always makes for a good time!

Thank you to everyone who came out and participated - former members, new members and all those who have been here since the early days.

OC has been lucky to have had so many great people involved in the gym and a lot of them are still here today. 10 years...continue reading

OC Kids Program Returns!


We have some exciting news!!! Oregon CrossFit is ready to resume our OC Kids Specialty Program!

By starting our kids on the right path, we are creating safe movement patterns at a young age and setting children up for success.

Along with your child building up their physical body we see positive changes in their character, confidence, leadership, and integrity. These positive changes translate to better classroom performance, focus & behavior.

Email sarah@oregoncrossfit.com for pricing & to register your kiddos for these fantastic opportunities!

Tweens 9-12 Year Olds :: 6-Week Course ::

  • Tuesdays & Thursdays at 4:30pm starting May 14th
  • 12 classes total: May 14th, 16th, 21st, 23rd, 28th, 30th, June 4th, 6th, 11th, 13th, 18th & 20th

Littles 5-6 Year Olds :: 6-Week Course...continue reading

Max Effort Work

Two Different ways to do Max Effort Work

At Oregon CrossFit, we have two days a week where we typically have “Max effort”. On these days (Monday, Friday) we typically work up to a heavy one rep max for the day(occasionally 3-5 reps - reasons for this deserves its own blog). Max effort work is the greatest method of strength training(see Science & Practice of Strength Training). There are a bunch of different ways where you can do max effort work. Today I will discuss two different ways, both of which are commonly seen on CrossFit.com.

CrossFit.com will post workouts such as this one: https://www.crossfit.com/190216 where they write 5-5-3-3-3-1-1-1-1. How would I make this work inside of what we are doing at Oregon CrossFit? Let me answer...continue reading

Coach Introduction

New Coach Introduction:

Oregon CrossFit would like to welcome Michael Smallwood to the coaching staff! Michael successfully completed our Oregon CrossFit internship program and demonstrated great skill in performing and coaching above the standards.

Some background information on Michael and interesting facts: Michael was a multisport high school athlete competing in football, basketball, wrestling and baseball. Michael first started coaching people as a personal trainer in Gold’s Gym in 2006. Michael realized that helping people with fitness would always be a part of his life when, after 6 months of training a client and helping with his nutrition, he was approached by his client, in tears, who had just returned from the doctor and exclaimed that he was finally taken off all of his medications that...continue reading

Zack G.

Zack G. – Sports Performance Teen – Golf

Zack started up with OC’s Sports Performance program a little over a year ago right before he turned 14. Here’s what Zack has to say about his experience so far:

“Joining OC’s Sports Performance program was a great decision and it has helped me improve both academically & athletically. During my first year of Middle School I was constantly stressed out about school. After starting this program, I became less stressed and it was easier for me to focus on my homework. Sports Performance class is something I look forward to everyday after school.

It has also helped me athletically. I love playing football & snowboarding but the main sport I play is Golf. I have become substantially stronger. I can drive...continue reading