Move and always keep moving

Wednesday, December 19 2018

Christmas Eve, Monday - December 24th

We will have these classes: 5:30am, 6:30am, 9:30am & 12-noon

...Evening Classes Cancelled

Christmas Day, Tuesday - December 25th - OC is CLOSED

Day after Christmas, Wednesday - December 26th

5:30am & 6:30am Cancelled ... all other Classes as usual

New Year's Eve

Monday - December 31st

9:30 only

NYE Marathon ROW

Link to FB Event:

New Year's Day

Tuesday - January 1st OC IS CLOSED

WOD: 1k row, 50 anchored feet sit ups, 40 db bent over rows 50/35 , 30 T2B, 20 Deadlifts 185/135 1k row

Gymnastic Prep: 3 rounds, 20 hollow rocks, 20 supermans, 20 v- ups, 1:00 hollow hold - Then 2:00 total time hanging from a pull up bar(static holds)

Recovery: 8:00 row./bike/ski/jump rope (nose only breathing)

Max effort conditioning and 5 rep push press

Friday, August 10 2018

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review ( - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: Complete max effort 1k row/ski or 2k C2 Bike, or 100 cal assault bike rest 5 minutes - complete max effort 500m row/ski 1k c2 Bike or 50 cal assault bike - add total time for score for the day.

Strength: 5 rep max push press (complete 20 or less total reps - this could be done with db/kb)

Accessory: 3x10 Ring rows with a 5 second up, 3 second hold at top and 5 second descent (scale number of total ring rows if needed to keep tempo)

Recovery: Laying on back 1x100 banded tear aparts (band should be hitting you in the top ab/same place your bench should be touching)

50 calories on Assault Bike: 50 calories on Assault Bike50 calories for time on the assault bike

100 Calories on the Assault Bike : 100 Calories on the Assault Bike 100 calories on the assault bike for time

500m Ski: 500m Ski500m ski sprint

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting

500m Row: 500m Row

1k ski : 1k ski use the Concept2 Ski erg and complete a 1k for time. Program the monitor before starting

A couple of benchmarks

Phil A. using the Athletic Training Platform

WOD: 2k row for time

Strength: Work up to a heavy strict press

Accessories: 3 rounds not for time - 12 tate presses, 12 push ups to a board or plate, 12 db upright rows (6 each arm alternate arms)

Recovery: 30 scap push ups

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.

Strict Press: Strict Press

Row work

Wednesday, Oct 4

WOD: 8x250m row(rest 2 minutes between rows, try to stay within : 05-:10 on each interval)

Strength: Complete 100 z presses(sitting on butt with legs spread press overhead, do each rep as good as possible)

Accessory: 3x:1:00 min hex db hold

Recovery: Foam Roll

timed rows

Monday, August 21

There will be no barbell class at 7:30am, or Bootcamp at 7:30am and no 9am GP due to the eclipse. The gym will be open again at 11:45am.

WOD: 5 minutes max calorie row, rest 3 minutes, 3 minute max row, rest 1 minute, 1 minute max row(record total calories)

Strength: snatch grip deadlift work up to a heavy single Notes: work up to a heavy single more concerned about building your deadlift than your snatch

Accessory: 3x5 barbell good morning

Recovery: 50 lunge steps(25 each leg)

Snatch Grip Deadlift: Snatch Grip DeadliftSnatch Grip deadlift, using snatch width and setting up just like a snatch

20 min amrap

Monday, December 21

Holiday Schedule normal Monday, Tuesday and Wednesday. Thursday from 5:30-1pm(classes 5:30am, 6:30(Basics), 7:30-9 Opening training, 9, 10(Womens only), 12). Friday closed(Christmas). Saturday and Sunday normal schedule.

WOD: 20 minutes to complete as many rounds as possible: 500m row, 40 air squats, 30 abmat sit ups, 20 push ups 10 pull ups

Strength: Work up to a heavy back loaded barbell lunge. This can be done with a SSB, bow bar or fat bar.

Accessory: 3x20 zercher squats(AHAP) use a fat bar for more comfort.

Recovery: Foam roll