"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

🔥Topic: SFH @ CrossTown Throwdown

SFH is a Natural Health Supplements company that we at BCF believe in, and this year they will have a booth at the CrossTown Throwdown hosted right here at The Farm!

About SFH

“When considering the best health supplements on the market, the ingredients matter. Starting our brand in 2010, our mission has always been to use the highest quality ingredients based on science-backed research. We believe that what goes in the body matters a great deal and it shows in every formula we create. Packed with powerhouse nutrients and free of unnecessary fillers, our products give you the confidence you need to live your healthiest life full of vitality.”

SFH Quality Control

“Routinely, all raw materials are re-checked to determine if they are stable for one year beyond the expiration date on the label.

At SFH we are constantly reading and updating information on our ingredients. This allows us to be on top of all relevant science issues, statements of health benefit and very importantly potential adverse reactions/events.”

SFH Products

SFH offers pre and post-workout whey protein (concentrate), pre and post-workout performance powders, Omega 3 oils and much more. If you’ve been curious about their products, the CrossTown Throwdown will be the perfect opportunity for you to sample a variety of products!

The SFH Promise

SFH guarantees their products are gluten free, soy free, non GMO, contain no artificial flavors and no rBST (recombinant bovine somatotropin - a type of artificial growth hormone that increases milk production in cows).

Learn More About SFH

Learn more about the brand on their website or Facebook, Twitter, Instagram and Pinterest. 

Content courtesy  https://www.sfh.com/.

Why Whey Protein?

“Proteins are the main building blocks of the human body.

They're used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.

Proteins are also the building blocks of the contractile elements in your muscles.

They’re assembled from amino acids, smaller molecules that are linked together like beads on a string.

Some amino acids are produced by your body's cells, while others are supplied by the food you eat.

The ones that you must get from foods are termed essential amino acids.

Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.

It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine.

Studies show that leucine is the most anabolic (growth-promoting) amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione.

Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cow's milk.

The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.

Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.

The ways by which whey protein promotes muscle/strength gain include:

  1. Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.
  2. Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
  3. Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level.
  4. Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.”


As athletes and coaches we at BCF recommend supplementing your workouts with a whey protein powder. SFH is a trusted brand backed by science that we have used for several years. 

Even if you’re not competing in the CrossTown Throwdown competition, please feel free to stop by the box to ask questions and try some samples of SFH products. Any product on their website can be added to our bi-monthly order, and set aside for you when the order comes in.

August Athlete of the Month- Jessi Holycross

What's better then being Athlete of the month because of all the hard work your doing but also the being in the same month as your Birthday! We love having you part of our family Jessi!

Tell us a little about yourself and family- Hobbies, interests, where you grew up, occupation, etc.

I live in Forest Grove with my husband Tim, and our 11 year old daughter Hayden. Tim and I met as teenagers and have been together 19 years this summer- when you know, you know! Our lives are centered around family, fitness, and music; all of which play significant roles in our lives. I work as a Senior Accounting Assistant for the Washington County Sheriff’s Office, and am also a part time college student studying (you guessed it) Accounting.

How did you hear about BCF and what made you want to join?

I knew a member at the time who’d had a pretty incredible transformation, both physically and mentally. I had been working out for YEARS, and had always considered myself “fit”, but I felt like I had plateaued and was just spinning my wheels, wasting my already limited time just going through the motions at the gym. I was pretty bored. I asked Keri Johnson if she wanted to come check it out with me, and from the first time we walked in the doors we were both hooked!

What motivates you to come to the box week after week? 

The people! 100%! Our community has become so incredibly special to me. I often marvel at the diverse group of people I now consider to be family, and how without BCF, life would likely not have brought us together. 

What are your goals? Personal, professional, and/or athletic?

Personally, my goal has been and always will be to be the best wife and mother I possibly can be. As far as athletic goals go, I just want to continue showing up consistently. Not every day is a day where I feel like I can push it, which I’ve learned is perfectly fine. As long as I’m there, I’m getting better.

What is your favorite lift, movement or WOD? Least Favorite?

I love all the Oly lifts! Clean and Jerks are my most favorite. Least favorite: Thrusters. Hands. Down.

What is your proudest CF moment?

I felt really proud of myself during the most recent Open! It was full of moments where I realized how much progress I’d made in recent months, and I had a TON of fun.

What is one tip you would give someone who is interested in CrossFit or new to CrossFit?

Start where you are, do what you can. Don’t wait. Don’t wait until you think you’re “fit enough” to start CrossFit because 1) you will be humbled regardless, and 2) CrossFit truly is for EVERYONE.

Biggest impact CrossFit has made in your life?

The sense of capability that I have. The knowledge that I can do hard things. When I go to the gym and accomplish a physical feat I never in a million years thought I could do, (I’m talking to you, pull-ups), that translates into every area of my life. I find myself rising up to meet challenges and adversity, rather than shying away from them. 

I only want to express my deepest, most sincere gratitude to the Exline family and to all of our coaches and athletes who make this community what it is. It is my home away from home, a place where I feel supported and cared for, and where I am surrounded by people who are rooting for me in every aspect of my life. We are all better because of this place. And because of each other.