"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.

September Athlete of the Month- Sam Goovaerts

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

I have lived in Banks my whole life with my family. I went to elementary and middle school in banks, and went to Liberty high school in Hillsboro. Growing up I was very into soccer, playing it competitively at Liberty and through FC Portland. Currently, I am entering my junior year of college in the product design program at the University of Oregon. 

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

My first introduction to BCF was when Trevor came to my fitness class at Banks Middle School. We did a body weight workout, and I thought it was really cool. I even got the best score, so I felt pretty good about myself. Trevor was advertising the athlete summer camp to the class, which I signed up for a few days later. Now I coach the same camps that I participated in when I first started crossfit.

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

Apart from just wanting to feel good and be healthy, I don’t really have anything specific that motivates me to come back. Working out is just a part of my day, and it’s not really a question if I’m going to workout or not. I will say that Nicol does motivate me to do more, and work harder. She’s always doing some extra stuff trying to get better than me, and I’m not about to let that happen.

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

Im probably the lamest person ever when it comes to goals because I don’t really have any amazing ones. All I want is to be able to look good and move well. I used to set goals for certain weights, but my mentality has changed; longevity and the quality of movement I'm doing has taken priority, but I still like to PR and kick Trevor’s ass once in a while. In other aspects of my life I hope to graduate and get a job as a Product Designer working with CAD modeling and rapid prototyping methods like 3D printing.

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

My favorite lift is any heavy snatch, but less than two reps because anymore and it’s cardio. I am also a big fan of muscle ups or really any gymnastics movement. My least favorite movement without a doubt is the deadlift, I hate it with a passion. I also really don’t like AMRAP’s because there’s so much mystery in them. How many rounds will I get? who knows, all I know is that it sounds like a lot of work.

What is your proudest CF moment?

My proudest crossfit moment is being able to workout without constant back pain. For over a year I had suffered with pretty consistent back pain that progressively got worse. After seeing a plethora of different professionals, I was able to establish the root cause and begin fixing it. It's been about 8 months since making a change and things are moving in a positive direction. Funny enough, the answer to my back pain was tons of core and ACCESSORIES!!!. Accessories are the key to a strong and healthy body and have become vital for me to do everyday in order to live a pain free life. Turns out Trevor knows what he’s doing programming all those accessories.

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

Don’t take it too seriously. Unless you are planning on going to the games, use crossfit as an outlet to feel good and be healthy. Making gains and getting stronger is an awesome feeling that everyone should strive for, but there is more to it than hitting PR’s.

Biggest impact CrossFit has made in your life?

Crossfit has made a huge impact on my life. It has given me a job, as well as a community to be a part of. It has made me stronger, more aware of my body, and taught me how to take care of it. Most importantly, without crossfit I probably would never have gotten a girlfriend.

Free write: 

You don’t have to kill yourself in the gym every day. Consistently beating your body down day after day adds up, and ultimately puts you at risk for injury. Don’t be embarrassed to scale a workout or do less reps. Listen to your body and adjust. Some days I purposely go easier, using lighter weights and lower intensity. Doing this allows me to push myself more on the days that I go at a higher intensity. It’s all about finding a balance, and allowing your body to rest when it needs. We spend so much time in the gym breaking down our body, but don’t always pay attention to recovery and rest, which is equally important. As always If you have questions ask a coach, we’re always looking out for our athletes and want them to feel safe and comfortable.

šŸ”„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.