|The gym's painting is almost done:)|
"A Community that SWEATS Together, STAYS Together."
We don't support RACISM in our doors or outside of them! We don't agree with and will NOT tolerate Social Injustice!
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.
|Last Week.... oh how the gym is changing!|
StrengthBack Squat 5x3
WODBuy - in
Max Effort 10 Rep Thruster
8 Minute AMRAP
3 DL (275/185)
7 Push Press (115/85)
By Ally P.
This last summer, Trevor and Bethany presented the opportunity to come on board with them as a trainer. And to be quite honest, I wasn’t sure exactly how it was going to turn out, but in my heart, I knew that this was what I wanted to do; to help others and to see them achieve their goals. So I took the job!
It’s only been 3 months since, but I am so happy I came on board. Not only am I doing what I love, but I get to watch you all grow and accomplish the goals you never thought you’d reach! Truly, the reason I love it most is because of you guys. You are all so wonderful and quirky in your own ways. Some of you are very easy going and laid back, while others are chomping at the bit and ready to work. Some are constantly cracking jokes at the trainers and laughing nonstop (I’m sure you can guess who those ones are :)). And then there are those who are very deceiving: They are silent and sweet looking…but get them into a WOD and you’ll be eating their dust. Every one of you brings something new and refreshing into the box that is unlike any other. You guys make it so fun to come into work every day that it’s hard to believe this is actually a job.
Thank you for allowing me to be a part of each of your lives. You are all wonderful, crazy, hard-working athletes that make my job worth far more than I ever imagined.
Keep working hard…and stay warm out there!
10 x 100 Meter Sprint
90 Sec. rest between Sprints
Accumulate 3 Min Plank Hold
50 Box Jumps (24/20)
40 Sit Ups
30 Pull Ups
20 KB Swings (53/35)
December 24th - 5:45am / 12:00pm / *4:30 (If no one has signed up for the 4:30 by 2:00pm we will cancel this class).....Canceled - 5:30 & 6:30
December 25th - No Class
December 31st - 5:45am & 12:00pm...Canceled - 4:30pm / 5:30pm / 6:30pm.
January 1st - No Class
We hope everyone has an AWESOME Holidays with family and friends!
Not What You Think:)
5 x 5 Ring Dips (Rest 60 Seconds)
1000 M Row
50 Barbell Thrusters
30 Pull ups
20 Minute E.M.O.M
Even - Three Clean & Jerk
Odd - Six Burpees
1. # of people for Threat Dynamic
2. # of people for the movie
3. # of people for dinner
Bethany and Trevor
|A weekend to remember:)|
Strength3x3 Front Squat (2 second hold at the bottom)
3 x max effort HSPU or max hold HSPU
For this year’s New Years party, we will test our tactical and physical skills at the state of the art Threat Dynamics simulators. You will become the 007 agent you have always wanted to be without being shot:). If you would like to learn more about Threat Dynamics go to www.threatdynamics.com. The best news is we got an awesome rate! They gave us a special rate of $25 a person, half off the normal rate.
Afterwards, we will reserve a banquet room to sit down, relax, enjoy some great food, drinks, and hash out the afternoon’s events.
Children are permitted, but some of the simulators have "Bad Guys" that use bad language. We also understand $25.00 a head can be expensive, especially if you are paying for a whole family. Therefore we arranged to have an adult (Ally) who is willing to take the kids to a Matinee at a near buy movie theatre. Anyone is more than welcome to join her at the movie or feel free to just come to dinner later.
On Tuesday December 31st our Threats Dynamic simulator starts at 4pm. Then we will make our way to our dinner reservations at about 7:30pm.
We are looking for a kid friendly, cost effective, and fun place to eat dinner and enjoy the rest of the evening. If you have any ideas please let us know. Thanks!
To finalize our reservations please RSVP by Friday, December 20th. We need to know the following:
1. # of people for Threat Dynamic
2. # of people for the movie
3. # of people for dinner
We can’t wait to see you all there!
Trevor and Bethany
Row or Airdyne Ladder
1/1 Work-Rest Ratio
Sorry Morning Crew...You Guys Got a Little Extra Work This Morning:)
Some of you may be stoked that the Challenge is almost over. You can eat all the gluten and dairy and sugar you want! But stop and think for a minute… Look at how far you’ve come in just 6 weeks! You’ve set goals for yourselves, worked hard in the gym, lost weight, gained muscle, feel better, and look amazing! So why go back to your old ways now? After coming so far? You still have so much more ahead of yourselves!
With that in mind, don’t forget where you came from! Don’t forget the original goals you set at the beginning of the Challenge. After accomplishing those ones, make new goals! Don’t stop now. Eat clean, work hard, and keep up the good work!!
You’re all awesome!! See you in the box!
1 x 20 Back Squat
4 x Max Effort Ring Dips
7 B.W. DL
7 Toes to Bar
15 Strict pull-ups not for time
3 Sets max effort plank hold
5 C&J 155/105 Rest :30 between rounds and score for total time
Those damn pullups.
Why? Why do they have to be so hard? Why haven't you figured out the kip yet? Why can't you do them yet? Why did that other guy just walk on in from the street and get to crank them out?
You secretly hate and admire that guy at the same oddly conflicting time.
When will you get to say farewell to the band? When will you get to finally feel like you "can"?
It seems like doing your first pullup is like a stamp of validation. Then, and only then, are you a true CrossFitter.
Sure, getting a pullup and saying goodbye to the band in your first WOD is a major achievement. In fact, let's not downplay it - for those of you who struggle and fight for the pullups, it is a downright epic moment.
But it isn't the end all be all. It doesn't make you a CrossFitter. It doesn't mean you are all of a sudden capable of great things.
You were all of that far before your chin rose above the bar. Committment, community, the desire to conquer your fears and weaknesses - that makes you a CrossFitter.
Drive, desire, determination - that is what makes you capable of great things. Not some color of rubber wrapped around an iron bar.
Remember that next time you begrudgingly head over to grab a band.
It will come. With time, like all good things, it will come. But until then, keep you head up. It isn't a symbol of "can't" it is a symbol of "someday I will".
Back Squat 4 x 3
1600 M Run, 1000 M Row, 140 Cal. Bike
10 Rope Climbs
100 Push Ups
*Athlete can break up the WOD however they choose:)
|Trevor's tortures poor Trish and Theresa!|
|But... al least he does it with them:)|
Strength500 meter Row or 1/2 mile Bike for time
Bear Crawl Tabata
WODEMOTM for 5 min.
5 Body Weight Deadlifts
EMOTM for 5 min.
5 Box Jumps (24/20)
5 Ring Dips
400m KB Farmers Carry (53/35)
This is an easy way to purchase unique gifts and get out of fighting the masses at the stores:) AND you should defiantly treat yourself, you deserve it!
Our deadline for this order is December 10th to get them just in time for Christmas.
Check out our new Apparel Order Form
Remember... Holiday Schedule is
Thursday10 am to 11am (sign-up but please feel free to come if it's full)
Friday12 pm to 1 pm (sign-up but please feel free to come if it's full)
4:30 pm to 5:30 pm (sign-up but please feel free to come if it's full)
Registration DEADLINE January 22, 2014
|This is one way to burn those Turkey calories off.|
|The CrossFit way, twisting a great Holiday:)|
Strength10 min EMOM Snatch
Rest 2 min.
Snatch Grip DL 155/115
Rest 2 min.
Turkish Get-ups 53/35
10 Minute EMOM
Max Effort Pull Up Hold @ Top Position
(8) 200 M Row or 1/4 Bike
1:1 work rest ratio
5 x 10
Weighted Walking Lunge
Below is a great little article one of our members sent me from Paleo Plan on combating food cravings...Take five minutes and read!
3 Ways to Combat Food Cravings
Food cravings are the #1 killer of diets all across the planet. They're insidious, nasty buggers that come out of nowhere and destroy even the best of dietary intentions.
Here you are, trucking merrily along with your new lifestyle of healthy eating, and all of a sudden - whammo! - you're eating a donut out of a vending machine. Not even a good donut...And cravings are contagious, too. Your friend at work goes out, driven by her cravings, and brings her affliction (a caramel latte and a double chocolate muffin) back to the office for you to see and smell and savor, and all of your discipline and conviction just... disappears.
Are cravings ruining your Paleo diet? Or any way of eating besides the "eat-anything-you-want-in-any-amount-whenever-you-want diet" for that matter? Let's try to fix that.
1. Don't fight it. Feed it.
2. Eat A Piece of Fruit
"I'm really craving something sweet. God, I want something sweet. Icould eat this peach, but I'm not supposed to eat too much fruit on this new Paleo diet... Hmm. What to do, what to do... Oh f@ck it! I'm just gonna eat this giant chocolate donut!"
The problem here is that you're not just setting yourself back in that moment by eating something that'll mess with your blood sugar and maybe make you feel pretty crappy later. You're also starting the cycle of grain and sugar lust all over again for the next several days. So if you're going to have something sweet and you don't have any Paleo treat on hand, eat a piece of fruit. Or have a few squares of dark chocolate. Just anything that doesn't have the grains, excessive sugar, and other stuff that you know will set off those addictive brain chemicals.
3. Use Non-Food Distractions
Exercise, even if it’s just a 3-minute vigorous session of squats in your office or living room. Or go for a short walk. Get yourself out of the situation and brain space you’re in by changing locations for a while.
Drink some water. Sometimes cravings are just veiled thirst.
Contact someone who will talk you down from the ledge, so to speak. Someone you trust and someone who knows your health goals and who can help remind you why you would not want to cave to your cravings.
In Conclusion, I know cravings are a painful thing, and it's really hard to just grin and bear them. Try out all of my time-tested, client-approved tips above and see if any of them work for you.
The one thing I want you to take away from this, if nothing else, is to make sure you have Paleo treats accessible to you if you're a cravings-afflicted person. Especially in the beginning of going Paleo. You're going to need a crutch and that's totally fine! Eat the muffins, the cookies, the whatevers - just make them Paleo. Make large batches of them and keep them in your freezer so you can take them to work with you. You're not superhuman and being away from those old foods is going to take some getting used to!
Run 400/ .5 Bike/ 350 M Row
20 Push Ups
30 KB Swings (53/35)
30 Air Squats
40 Pull Ups
40 Plated Sit Ups
Run 400/ .5 Bike/ 350 Row
If you come to either of these days please sign up so we can be prepared for you. But if the class is full, please still come. We have programed these days to handle large classes.
Thanksgiving Day10:00 am to 11:00am
Black Friday12:00 pm to 1:00 pm
4:30 pm to 5:30 pm
5 x 5
Hang Squat Clean
1 Mile Bike
Rest 90 Seconds
500 M Row
Rest 60 Seconds
400 M Run
Rest 30 Seconds
Man Maker "Tabata"
We have successfully finished our first week of the Challenge and are now heading into our second!! (For those of you who have never done Paleo and/or Zone before, this is a HUGE accomplishment, and you should be VERY proud of yourselves!)
We’ve ransacked our refrigerators, gotten rid of all (or close to all) of the man-made and processed foods, and swapped them out for REAL food. Though it was a tough transition (especially the first few days!), almost all of us are seeing the positive effects Paleo and/or Zone is having on us. We feel better, have more energy, sleep better, work harder, are happier, are better athletes, are HEALTHIER and we’re improving our overall wellness! And ON TOP of all this, we are also lowering our chances of sickness and disease!!
Yes, I know, it’s been rocky. For some of us it’s been more than just rocky. But when we remember all the positives that come with working hard in the box AND eating the right foods, then we see that it’s worth the pain!
Keep up the good work guys! You’re all doing so great! I understand just how hard this really is because I’m going through the same thing. So if there are any questions/comments you have regarding the Challenge, I would love to chat with you about it! Trevor and Bethany have some really great tips, recipes, etc. and I know they would love to talk with you about them too! We’re here for your guys’ support, so don’t be afraid to ask questions.
See you all in the box!
By Bri Springer
Congratulations to Angela getting her first strict pull-up, Aubrey killing it on the kip swings and kipping pull-ups, and to all you other BCF members that have been improving your pull-up skills! I am so proud of you all. However, as some of you may have noticed pull-ups, barbell, and kettle bell work can trash your hands. So, I am writing this article to share with you some quick and easy ways to prevent tearing.
· File down your calluses. Buy a “callus kit” this includes a callus shaver, pumice stone, and a filer. Use them all to shave down your calluses to keep them small and smooth. You can also use a razor, but I recommend filing them.
· Moisturize your hands. Apply lotion regularly, lotion provides moisture, without moisture in your hands that are susceptible to cracking, ripping, and makes the healing process way longer.
· Grip the bar across your fingertips as opposed to across your palm. It feels weird at first, but make a habit of it and you will be much less likely to tear your hands.
· Go light on the chalk. I know its fun to put on your hands and it might give you a boost of mental support (I’m guilty of it too), but it can be a cause of tearing your hands. Chalk increases friction, and friction causes tearing. If you are going to use chalk, wipe the sweat off your hands and only use a little.
Unfortunately, ripping your hands still happens sometimes, so when it does here’s how you take care of it. First, stop working out; go to the bathroom and use hot water and soap to wash it out. This will prevent any types of nasty infection you could get. Next, tape your hand up, wipe down the bar and anything else that got blood on it, and then you can do ring rows rather than pull-ups to finish off your workout. Please don’t forget the part about wiping down whatever you got blood on, we don’t need any more germs spread in the germ than we already have. Also, I know its temping and hard to just slap some tape on and finish out the workout, but its only going to continue to get worse and then your out of training for at least a week because you can’t do anything with your hands. It’s simply not worth it. For fast and effective healing, keep the tear clean and moist. Cover it up and use Neosporin or any other type of cleaning/healing substance you can. Its extremely important that you don’t let it dry out, because if it dries out it will crack and take twice as long to heal. Hopefully you all found this helpful and I didn’t scare you away from the pull-up bar. Pull-ups are fun and awesome and if you take care of your hands and pay attention to your body you really have nothing to worry about.
10 Minute EMOM
3 Reps Snatch Grip D.L
10 Goblit Squats (70/53)
100 M Sprint
StrengthStrict Press 5,5,5,3,3,3
2 minute Goblin Squat Hold x2 (3 burpees every 20 seconds short of 2 minutes)
WOD12 Minute AMRAP
5 HSPU or 3 Wall Walks
7 C2B Pull-ups
7 Clapping Push-ups
14 Squat Jumps
3 x 10 Back Squat
Every month we will be spotlighting one of our members, were not picking favorites, we just feel that the hard work our members put into achieving their fitness goals deserves acknowledgement.
With that being said, this month we would like to recognize Evelyn Maller! She is our oldest member, but that does not stop her from giving all her effort on every WOD. When Evelyn called Trevor to find out about becoming a member she told him something along the lines of “I’m older, I don’t have much strength, and I’m out of shape, but I’m ready to get fit.” Since then Evelyn has made lifestyle changes that are doing incredible works for her health. Last week Evelyn did her first squat to the 12’ box and we couldn’t be more excited for her. The accomplishments she has made are remarkable. She has gained incredible strength, core stability, and can sustain intensity for long periods of time. She is a true CrossFit athlete. On the weekends and rest days she goes on trail walks with her husband, some of which are as long as 40 miles. Evelyn now has to be lectured about the importance of rest days by her coaches, because she has gotten so active. When I was talking to her at the gym the other day she said, “you know I’m not here to do better than anyone or compete, I’m just competing with myself.” This is because intensity varies among all athletes, but what keeps everyone coming back is the self-fulfillment CrossFit provides. Competing with yourself is how you become a better athlete, and we admire Evelyn’s determination and positive attitude as she works to accomplish her goals. Everyone has different goals, different modifications they have to do on workouts and different motives for why they are CrossFit athletes; however, if every athlete comes to the gym with Evelyn’s determination and smile nothing will stand in the way of accomplishing greatness.
Evelyn is more than an amazing athlete; she is also an amazing person. She supports local sports teams and her community. Throughout workouts we rarely glance over at her and don’t find a smile on her face. She is positive, optimistic, and compassionate. We truly value the time we get to spend in the gym with Evelyn, and hope we can inspire others like she inspires us!
Thank You Evelyn!!!
Delicious Easy-To-Make PALEO Almond Butter Cups
These are so good! And if you’re anything like me, you like your sweets! However, as delicious (and Paleo) as these are, don’t over-indulge. Measure it out and monitor how much you have (:
· 1 1/3 C dark chocolate (70% or higher)
· 1 T coconut oil
· 1 t vanilla extract or 1/2 t vanilla bean powder
· 1/3 C almond butter
· Pinch of sea salt
STEP 1 Melt 1 1/3 C dark chocolate (70% or higher) & 1 T coconut oil together. Pour 1 tablespoon rounds in cupcake liners & freeze till they harden.
STEP 2 Mix together 1/3 C almond butter, 1 t vanilla extract or 1/2 t vanilla bean powder, 1 T coconut oil & a pinch of salt. Place about a 1/2 tablespoon of mixture into each cup & freeze till hardened.
STEP 3 For the last layer pour enough chocolate to cover the almond butter & freeze 5-10 more mins, store in fridge or freezer.
*If you would like to, omit step 1 and start with step 2. This will eliminate the amount of chocolate used…and it still tastes great!
4x8 Push Press
800 M Buy In
If you don't know what this is then you will just have to show up and find out or you can sneak a peak via your favorite search engine:)...Enjoy!
400 M Run
10 C2B Pull-Ups
15 B. Jumps (24/20)
10 reps of toes-to-bar
By Bri Springer
As most of you know, I am extremely passionate about Olympic lifting. The amount of weight the human body can support is incredible. To me, watching an individual with perfect technique is absolutely beautiful. My goal as a coach is to get your comfortable and confident in your OLY lifting abilities, to help you set PRs and lift weights you never thought you could. So what are Olympic Lifts (OLY)? The OLY lifts are the Snatch and the Clean and Jerk. All require the athlete to take the bar from the ground to overhead as quickly as possible.
So why should you as a CrossFit athlete being doing OLY lifts? Taking a loaded bar from the ground to above your head has to be fast, and efficient. OLY lifts require the capacity to move large loads quickly, which is a cornerstone element of CrossFit. OLY lifts also require tremendous amounts of speed and power which are both organic and neurological skills; meaning they will improve through physical training and practice. In CrossFit’s definition of fitness there are ten general physical skills that fitness must encompass. These skills are: cardio respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, and balance. Every single skill is key to mastering an OLY lift, so if your goal is to achieve fitness you should be OLY lifting!
What about injuries? It is a common and false assumption that OLY lifts are dangerous. Olympic Weightlifting resources website claims, “Various studies were done showing Olympic Weightlifting to be the safest form of resistance training there is.” Of course, if your form is horrible and your loading the bar with way more than you can handle the movement becomes dangerous; however, that is a personal mistake, not the movement’s fault. The component of having a CrossFit coach for OLY lifts is fundamental to safety. With structure and coaching OLY lifts are safe.
How do I get better? Practice, practice, practice, and then some more practice. OLY lifts take a time and consistency to develop. The Burgner warm-up is a simple way to focus on the fundamentals of the movement (this is the warm-up I take my classes through with the PVC before doing the lift in a WOD). Strength and flexibility are the other two key focuses; because, it doesn’t matter how strong you are if your not flexible enough to sit in a deep squat your not going to be able to perform a impressive weight, similarly if you are extremely flexible but do not have the strength you won’t be hitting PR’s. To get strong take advantage of the daily strength sets, and to get more flexible focus depth in your squats, really pushing yourself during the warms ups and after class stretching.
With CrossFit and most everything in life, when you put in the hard work the accomplishments will come. They might not be right away, they might be small, but I promise you they will come! And who doesn’t love to hit a Personal Record (PR) after working their butt off? As I have said, OLY lifting requires your entire body to exert extreme amount of power very quickly, does that sound easy? No, it’s hard! The unique thing about OLY lifts is that it is a full body physical and mental workout. So when you get frustrated with the complexity of the movement don’t give up and remain positive. Keep working towards your goals and you will achieve them!
Finally, if you have any questions about OLY lifts such as ways your can get better or specific questions, that’s what your coaches are here for. Trevor, Bethany, Ally, and I are more than happy to help. Here are two videos of perfect OLY lifting form that I find inspiring, so I hope you do too!
- The 1st and 3rd Saturday of each month will be our endurance class geared towards improving stamina, endurance, and metabolic conditioning. This class will involve some weights, but more focus on body weight movements, metabolic conditioning and longer endurance oriented WODS. If you are looking for an opportunity to improve upon your running, metabolic conditioning, or want to be mentally challenged this class will be great for you.
- On the 2nd and 4th Saturday of each month will be our strength class geared towards developing speed, strength and power. In line with this methodology, is a focus on Olympic Lifts and shorter but heavy intense WODS. If you are looking for an opportunity to improve your strength, power, barbell movements, or a short but intense work-out then this class will be a great fit!
For the nutritional meeting you will need:
- Collapsible chair
- Notebook & writing utensil
- Scale (if possible). We went and purchased ours today at Target for $22.00 but we found them as cheap as $5.99 at Bed Bath & Beyond.
I am sure that most of you would agree that the community is what motivates you to come back. I have found that CrossFit is the one workout program where I actually feel a sense of community. Personally, I push way harder during the last stretch of a WOD when I have others cheering me on and helping me through it. I am able to work harder and kick up my intensity. And, if you didn’t know, Intensity=Results. At our gym, I am constantly seeing others improve and meet their goals because we push hard and our intensity levels rise when we are cheered on by other members.
We have all endured our fair share of WODs and understand the intensity and drive it takes to finish a workout (especially if you’re the last one to finish). So as a friendly reminder, cheer everyone on. Encourage them to keep working hard and to push through the pain. After all, we are the community that makes CrossFit what it is today, and the motivation for others to come back.
2 Clean & Jerk
3 Minute AMRAP
50 M Sprint
10 Knee to Hand Slaps
50 M Back Pedal
Rest 60 Seconds
800 M Sprint
8 Rounds Every 90 Seconds
3 Reps Back Squat
1 Rope Climb
20 Wall Balls
10 Pull Ups
Both these young ladies are caring, intelligent, & driven and I am thrilled to have them as part of our BCF team and family. Beyond that I am excited because of what they can offer to our members. Ally is incredibly detailed oriented, has a great understanding of body mechanics, and is incredibly passionate about helping others. She expects things done right and isnt afraid to let you know when you aren't cutting it. Bri is very passionate about CrossFit and health & fitness in general. She has a great understanding of the Olympic Lifts and has spent significant time with some very reputable coaches developing these movements. They both have great things to offer, but the most important thing for me is that they both care about our members, their health, and are constantly looking for ways to improve as trainers. Please take a second and get to know them a little better by reading their Bios!
Meet AllyAll throughout high school I played soccer and ran for the track team. I didn’t aspire to be anything when I got older; all I wanted to do was play soccer. Even towards the end of my senior year at Banks High School, I didn’t have any goals. I knew I needed to go to college, but I didn’t know where I wanted to go or what I wanted to do. What I did know, however, was that I wanted to stay involved in sports (soccer, in particular) and help others.
I got accepted as a student to George Fox University, where I planned to play on the girls’ soccer team. I spent the last couple months of my senior year conditioning, playing soccer, and trying to prepare myself for the year ahead of me.
Just after I graduated from Banks High School, I discovered CrossFit and quickly fell in love with it. However, I knew I wouldn’t be able to stick with it for too long since my first year of college was about to start.
Summer ended and I moved to Newberg to start my freshman year at George Fox University, still unsure of what I wanted to major in. I knew I wanted to have a career that allowed me to help others and to stay involved with competition and sports, but I didn’t have any ideas what major would allow me to do that. I decided to focus on my school work, which meant no soccer for my first year.
After a lot of asking and praying, I heard about the Athletic Training program offered at Fox, and immediately made an appointment with my advisor to switch my major.
Once enrolled in my new major, I took a lot of classes that taught me how to medically care for and treat injured athletes. I learned how everything worked in very detailed ways, as well as the ins-and-outs of the human body. Not only this, but I was taught how to service and sustain the lives of human beings given the situation.
In the Spring of 2013, I was accepted into the Student Athletic Training Program at Fox, however after some careful consideration I decided to attend PCC in the fall and finish all of my general classes. Once I had completed those, I was planning to return to George Fox to focus on my major, however as many people know our plans don't always work out…
This summer, I was presented with the opportunity to become a trainer at Banks Country Fitness CrossFit. I realized this job could open doors for my future goals of becoming an Athletic Trainer and not only this, but it would allow me to help others and stay involved in some form of competition (which is what I have always wanted). It’s such a cliché line, but I truly love to help others. That’s the main reason I am striving to become an AT, so After a lot of thought and prayer, I decided to join the BCF team.
I now work at the Banks CrossFit gym where I can put my skills to the test. I absolutely love my job! I get to help others and watch them achieve their goals on a daily basis, which makes all the hard work worth it.
I don’t know exactly what the next year or so will look like, but I do know that I’m going to enjoy every minute of it as I work towards my degree in Athletic Training. "Ally Partain"
Meet BriMy name is Bri Springer, I am 20 years old and a junior at Pacific University. I am originally from Redmond Oregon, I love my home but I am happy to be living in Forest Grove now. I am majoring in Political Science, but also studying Exercise Science topics as I aspire to become a Physical Therapist. My hobbies include: CrossFit (of course), wakeboarding, snowboarding, snowmobiling, mountain biking, hunting, and being outdoors. I also enjoy leadership, at Pacific I am the President of the National Residence Hall Honorary, and I have been involved in various other groups. I have lead multiple bible studies and I am active in my community. I am a Ford Family Foundation Scholar and embrace their core value of giving back to the community your surrounded by.
Last winter I did a study abroad course in Kenya, it changed my life and I cannot wait to go back to Africa. Being in Kenya made me realize just how important people around us are and how blessed I am to live in America. Ultimately, I am passionate about three things: Jesus, my family, and health and fitness. These three things define who I am and how I live my life. I strive to focus on God’s plan for my life and bringing him glory in everything I do. My family stands behind me in all the decisions I make, and I love them like crazy, especially my 18-year-old brother and best friend Mitch.
30 YD Sprint
Rest 45 Seconds Between RNDS
Power Clean (135/95)
Congragulations to our 5th/6th Banks Youth Football Teams On a Great Year and Big Thank You to The Coaches. They Did a Great Job!!!
Split Jerk 4 x 3
5 x 20 Shotguns
Hang Power Snatch (115/75)
5 x 10 D.B. Step-Ups
5 x 3 Max Effort Front Levers
5 x 2 Arm K.B. Cleans (53/35)
10 Ring Push Ups
15 A. Squats
100 M Sprint