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.
- 400m walking lunges
- can be completed at a track. Or can be completed in a hotel room by taking 200 lunge steps. Record your time.
- 100 Push Ups, 75 Air Squats, 50 sit ups, 25 Burpees for time
- Every minute on the minute for 10 minutes; perform 20 scissor kicks with your legs, 5 push ups
- 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
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 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
Progress isn’t possible without change and Oregon CrossFit is soon to be changing its location, allowing our community to relocate to a much larger facility to better handle our training needs. While we have enjoyed the past seven years on Arizona/Colorado exit, the building has changed in many ways and we look forward to our new home at 2470 NE 2nd Street, formerly a UPS building. Since we understand this change will have an effect on you, our valued members, we are letting you know now that plans have been finalized.The new building will be off the Revere exit and Division Street about 2 miles north of our current location.
The final day at our current location will be March 30th and we are planning on the 31st to...continue reading
Guys Wanted for Nike Testing!
Nike is coming to our box on Tuesday, February 21st at noon for sports performance testing. Guys are needed for testing two different styles of long sleeve workout shirts. The workout will be completed OUTSIDE and involve running, so please come prepared. I still need 7 men that wear a size Medium and 5 men that wear a size Large shirt. If you would like to participate in this test there's a sign-up sheet located at the front desk. If I've already spoke with you you're spot has been reserved and your name is on the list.
With this testing running at the same time as noon class, please plan to arrive 15-20 minutes early, so I can have everyone ready and outside for testing...continue reading
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April 2017 continue reading
With the start of the 2017 CrossFit Open just around the corner, we wanted to help everyone get set up and answer any questions anyone might have about the Open before we get started.
The CrossFit Open is a series of 5 workouts that take place over a 5 week span, that are judged and scored. The Open starts on February 23rd and ends on March 27th. This is the first step to qualifying for the CrossFit Games every year. The top scores from each region will move on to compete at CrossFit Regionals and then the top scores from Regionals will move onto the CrossFit Games. The open is scalable and is an option to anyone that trains at Oregon CrossFit.
Even if you don’t plan on making...continue reading
Friday, January 6th will be the last 6:30 am Bootcamp class. Starting the week of January 16 the Bootcamp schedule will be as follows:
Monday 1 PM
Tuesday 1 PM
Wednesday 10 AM
Please, pass this information onto anyone that either takes Bootcamp classes or is interested in starting OC's Bootcamp program. Thank you! Coach Judicontinue reading
The Daunting New Year’s Resolution
By: JD Alex
What is your New Year’s Resolution? How many times do you think you will be asked this question in the upcoming weeks? In regards to nutrition and fitness we all have goals we want to achieve and for some reason we wait until the start of a new year to begin to either hit the gym, try a new fad diet, or whatever it may be. Let’s be honest with ourselves for a minute. Most of us will have a New Year’s Resolution, some of us may even start our resolution, majority of us will either not start or will quit after a couple weeks on the longer side.
The reason that New Year’s Resolutions seem to always fail is because their importance...continue reading
Why it’s important & how to do it using the Oregon CrossFit website!
Every day we stroll into the gym, and we drag ourselves out. We sometimes feel we are getting better, but on days that may not be our best, we ask ourselves why we even come to the gym. This is when keeping track of our progress is key, we may not feel we are progressing, or think we aren’t progressing fast enough, but when you can look up the first time you did a specific workout, “FRAN” for example, compared to the most recent you can see not only see your progress, but track it as well. Tracking your progress also allows us to set realistic and planned expectations, it can keep us focused, and...continue reading