"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.

Thursday, January 31st

Happy Birthday Brayden!

Day 8 of the New Years Challenge:




Death by 8's

Run 800m

8 Rounds
8 KB Swings 53/35
8 T2B

Run 800m

So Many Ways to Measure...

There are so many ways to measure fitness. Yet we so often only focus on that magical little scale in hopes that the little red line is heading backwards. I would like to point out some other key elements to great overall fitness...Strength, Power & Range of Motion!! No it doesn't make the scale go backwards, in fact sometimes it might make it slip up a little bit, but don't fool yourself about the importance of these elements. This is not just something athletes and young men should take pride in. Everyone that walks into our gym should be taking pride in improving these key physical skill sets.

One of the biggest keys to being healthy is staying healthy. Now how often have you seen someone, heard of someone, or been hurt yourself by grabbing onto something too heavy and trying to move it with poor form? One of the core fundamentals of CrossFit is functional movements and range of motion.  Lets take one of our members. Ryan for example...since starting with us this summer, Ryan has made more then a 100 lb increase in his Dead-lift and Back Squat with full range of motion. Now, let's say for FUN that Ryan from six months ago and the Ryan right now are both moving from their poor run down apartment to a nice lavish home in the subdivision where their kids are going to get to play ride bikes and hang with dad. They both are going into their bedroom to grab a box full of encyclopedias and dictionaries only they think their filled with socks. Ryan from six months ago grabs the box all slouched over, shoulders rounded, arms bent, knees way over his toes with a dead-lift max of 135 lbs and then the new beefy:) Ryan grabs a hold of that same box with his shoulders back, weight on his heels, arms hanging like straps and a dead-lift max of 355 lbs...What do you think is the outcome and more importantly who do you think at the end of the day can go play catch or go for a bike ride with their kids?????

There is nothing wrong with wanting to lose weight and quite often it is a very important piece to improving someones overall health, but don't think for a second that it is the most important or the only way to measure fitness gains. This is why we get so excited when we see our athletes improve their overall fitness and not just trimming a few lbs. We want each and everyone of you to enjoy a healthier and happier lifestyle. 

Below you will see some of our members AWESOME improvements they have made over the last six months in two very functional movements (Dead-lift & Back Squat). GREAT JOB EVERYONE!!! We are so proud of everything you are all accomplishing...Keep up the good work and take pride in your achievements!! 

Thank you for blessing us each and every day!!

The Exline's

Back Squats

Angela 140 (Oct) to 160
Bethany 185 (July) to 200
Julie PVC (Oct) to 45
Lisa PVC (Aug) to 105
Nick 250 (Oct) to 300
Roger 85 (Aug) to 185
Ryan PVC (Aug) to 265
Shannon PVC (Aug) to 110
Sheri PVC (Aug) to 110
Tammy PVC (Aug) to 85
Theresa PVC (Aug) to 115
Trish PVC (Aug) to 80


Angela 140 (Aug) to 230
Bethany 245 (June) to 270
Graysen 275(Dec) to 335
Michelle 145 (Sep) to 165
Madison 200 (Sep) to 215
Nick  295 (Oct)  to 345
Theresa 100(Aug) to 145

Wednesday, January 30th

Day 7 of the New Years Challenge:


10 minutes to find a 1 RM for Thrusters


100m Sprint

7 min AMRAP
7 Push Press 135/95
7 Pull-ups

Rest 3 minutes

Sprint 100 m

5 min AMRAP
5 Deadlift 225/195

Tuesday, January 29th

Roger and Shane win the "best look", when I said Medicine Ball Burpees:)
Day 6 of the New Years Challenge:


Deadlift 5x5


SDHP (90/65)
Medicine Ball Burpee (20/14)

100 sit-ups

Monday, January 28th

4:30pm Team Prowler (Bobbie, Mark JR, and Sydney sneaked off before the picture)

Day 5 of the New Years Challenge:)


On the Minute for 8 Minutes
3 Back Squats at 75% of 1 RM and 1 HSPU


Team Competition:
15 Minute AMRAP

Rest Station
2 Laps Prowler (90/45)
Rower (Calories)
Bike (Calories)
Air Squats

Score =Calories Rowed and Biked

Banana Pancakes

Thank you Mark! My boy's and I loved your banana pancakes. They are sweet, yummy, quick, and easy too:)


2 eggs per 1 banana
(For the 4 of us we used 4 bananas and 8 eggs. We were full after and had a little left in the bowl)

  1. Mix banana and eggs with a mixer
  2. Put a little coconut oil in the pan (very little and every other batch)
  3. Pour small pancake, easier to flip
  4. Cook on med/high heat until brown on both sides
  5. Pour "real" maple syrup on them and enjoy:)
We liked adding a little peanut butter with our syrup.

Simple Salad Dressing

A few of you asked me about salad dressing... here is a recipe I use. It is delicious and very easy to make. Enjoy!

This easy salad dressing makes enough for about eight side salads (2 Tbs per salad).  Adjust the seasoning and sweetness as you like.
Approximate cooking time: 15 minutes

  • 1 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • 1 garlic clove, finely minced
  • 1 tsp dijon mustard
  • 1 tsp raw honey
  • 1 Tbs lemon juice
  • 1 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

  1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
  2. Gradually add olive oil while whisking (or blending).
  3. Mix salt, pepper and dried herbs in to taste.
  4. Store in the refrigerator.

Friday, January 25th

Day 2 NY Challenge:)


5x3 Heavy Jerk


900m row/ 800m run / 1 mile bike

4x Push-up
4x T2B
4x Ring Row

Thursday, January 24th

Day 1 of the NY Challenge:)




Partner "Nancy'ish"
14 Rounds
200 m Run
10 OH Squats (95/65)

Both athletes complete a total of 7 rounds. Teams alternate athletes each round. (14 rounds total for the team). No rack allowed.

Wednesday, January 23rd

Good Luck Tonight to all our New Years Challenge Competitors!

Remember to post your time in the comments:)



3 Rounds for Time 
Run 400m
21 KB Swings 53/35
12 Pull-ups

Tuesday, January 22nd

GraysEn earns the award for getting down and dirty with the WOD yesterday:) Ryan this is how it's done!  


1 RM Front Squat


AMRAP 7 minutes
10 KB Goblin Squats (53/35)
10 Box Jumps (24/20)
100m Run

Measuring your Body for New Years Challenge

If you are unable to make it on Wednesday or would like to measure yourself at home this is a great article to read.


If you measure and weigh-in at home you don't need to be here until 6:45 on Wednesday:) Just make sure you use the same scale for both weigh-ins and measure carefully.

Monday, January 21st


Clean Technique
Find a heavy 1 rep clean...then every 30 sec. for 5 minutes complete 2 cleans @ 80-85% of that 1 rep.


3 Minutes Run/Row/Bike
1 Minute Rest
2 Minutes Pull-ups
2 Minutes Rest
1 Minute Burpees

Score = distance/# of reps/# of reps

Changes to our Kids Class

My wife and I talked with some of our members and did a little bit of thinking. We have decided to make some adjustments to our Kid's class. The preferred time for our kid's class is still 6:45pm!! This is the easiest class time for both Bethany and I to be there. We also realize that this isn't always possible for people and families to make one specific time slot, and we don't want to keep anyone from getting healthier, so we have come up with a solution.

We are going to open the rest of the time slots to kids with one catch. Kids who attend a class outside of the 6:45pm class will need to participate in our elements class with either Bethany or myself. The reason being that when we have large classes it can be extremely difficult to coach the class and also be trying to teach kids how to do a lift with proper form. We need to have complete confidence in that child's ability to be safe! Learning how to do something right the first time is tremendously important because once they form those habits they can be very difficult to break and potentially hazardous to their health down the road. Putting the child through an elements class is our way to make sure they are ready for less hands on coaching and also ensure that we can continue to give our other classes the attention they deserve. Lastly, under extreme circumstances if we have a class that is just too large we will ask the kids to step out until the next class.

Please RSVP with us to setup a time slot that works best for you and your child. If your are interested in a discounted rate we are open to conducting a small group classes.

Individual Classes - $20 per class
Small Groups - $15 per Class
*Most kids should not exceed 3 classes

If you don't want to put your child through an elements class or pay for the additional coaching then please feel free to continue bringing them to the 6:45pm class and we will work with them in a small group setting.

Thank you,
The Exline's

CrossFit Nutritional Health Video

Here is the video we showed on Saturday:

Drinks and Sweeteners

Drinks that are ok

Herbal Tea
Coconut Water
Fresh Squeezed Fruit and Vegetables

Drinks in Moderation

Caffeinated Teas


Again everyone has a view.... some say alcohol is ok...others say no...and some say

  1.  red or white wine
  2. Nor Cal Margarita 1-2 shots of tequila, squeeze of lime, salt on the glass, soda water
  3. Vodka with a squeeze of orange and soda water
  4. Gin with soda water
  5. and non-sugar beverages you can create
  6. No Tonic Water! Soda water is ok


Some sites said it's ok others said no. I would be very cautious about consuming something that has or may have been altered or created by man. Natural is the way to go.

Other Views on Food and Drinks

Dairy- should mainly be avoided if you suffer from serious gut problems and gluten intolerance but if you're in good health and have no sensitivities to lactose (sugars in milk) or casein (protein in milk) then a little healthy dairy can go a long way. Avoid cow's milk as it's got high GI unlike cheese or yogurt  Betters options are goat's and sheep's milk products, A2 cow's milk and cow's milk fermented products like kefir, unsweetened yogurt, aged cheese, full fat cream, butter, and ricotta.

Natural Sweeteners - honey, maple syrup, molasses, dried fruit, dark chocolate, palm sugar.

Alcohol - dry wines, clean non-grain based spirits

Soy - fermented only (miso, tempeh in small amounts)

Remember how I said this is like having kids...Everyone has an opinion!

This is how I read and view everyone's opinions:

  1. Beer is not Paleo, everyone is consistent on this
  2. Wine is ok, try to only drink dry wine it has less sugar
  3. Hard alcohol is ok if it does not have added sugar, and no mixing with sugary drinks, keep it simple
  4. Dried fruit is tricky, most of them are loaded with sugar, but if you can make dried fruit without sugar, than eat it, if not skip it. In my opinion, do not eat any store bought dried fruit.
  5. If your trying to loose weight, go for the gusto and keep everything very strict, if your are looking for a lifestyle change, then subtract what you can live with.
  6. I agree with this article, http://paleodietlifestyle.com/chocolate-coffee-alcohol/ 

Lastly, as I tell my students everyday, "Just do your best!"

If you have any individual questions please e-mail me:)

Friday, January 18th


One muscle up on the minute for 8 minutes, every minute go up 1 rep.


4 Rounds
Sprint 400m

*Rest 2 minutes between each round

Thursday, January 17th

Thank you Victoria for your sacrifice! 
We valued your life today and remembered your loyalty, heroism, and dedication to your students  You were truly one of a kind. Thank you!




5 Rounds for Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 SDHP 95/65
12 Burpees
27 KB Swings

The BEAST of the DAY!

Would you do it twice? Great job Louisa!

Wednesday, January 16th


Weighted Walking Lunges 5x12


5 Cycles of:

Max Rounds in 3 minutes
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
40 YD Shuttle Sprint

*Rest 1 minute between each cycle.
* Score = number of rounds completed

Tuesday, January 15th


Work up to a max set of 3 front squats, then do 3x2 of that weight.


10 DB Snatches 55/35 or Barbell 65/45
Run 200m
15 Ring Pulls

Monday, January 14th


Shoulder Press 5-5-3-1-1-1


For Time

50-40-30-20-10 Double Unders

10 Ring Dips

50-40-30-20-10 Sit-ups

10 Ring Dips

Friday, January 11th

Sorry, this is late but it was Friday and I was done:)


OH Squats 2,2,2,2,2


3 Rounds
10 Power Cleans 115/75
20 1 Arm KB Front Squats 55/35 (10 each arm)
30 Push ups

Thursday, January 10th

Welcome back Lori!





20 minute AMRAP
400m run
Max Pull-ups

*Score is the total number of pull-ups*

Wednesday, January 9th


On the minute for 10 minutes. 1 handstand push-up then each minute add 1 rep...If too easy go to deficit HSPU.


3 Rounds
300m Run / 400m Row / 25 cal Bike
7 Hang Power Snatch 135/85
12 Burpee Box Jump

Tuesday, January 8th

Welcome Rick!


Find a heavy 5 rep max front squat, then  front squat 3x3 


80 feet Tire Flip
50 Box Jumps 24/20
400m Run
500m Row or 1/2 mile Bike

Monday, January 7th

Our wait is over, WELCOME Tom!!!

*Picture is missing Sheri and Mark JR.*


1 RM Deadlift


10- 8-6-4-2 
Thrusters 135/95

Double Unders

Friday, January 4th




"Fight Gone Bad"

3 Rounds

Wallballs 20
Sumo Deadlift High Pull 75
Box Jump 20"

Rest 1 minute after each round

Score total reps/ calories

Thursday, January 3rd


Snatch, find heavy 3 reps with good form. Then on the minute for 12 minutes, 1 snatch.


12 Minute AMRAP

100m run
x9 Deadlift 155/115
x6 Jerks 155/115

BCF New Years Challenge 2013


New Years Challenge
First Annual Banks Country Fitness CrossFit

Cost: $10 includes a shirt, winners receive a special shirt
Start Date: Thursday, January 24th
End Date: Saturday, February 23rd
RSVP: Wednesday, January 16th

Nutrition Class
Saturday, January 19th from 9am to 10am, at BCF
v  We will discuss the different levels of nutrition
v  Help you build a plan you can stick with for the next 30 days
v  Resources and shopping guidelines
v  Discuss Food Journal
v  Partner you up
v  Review the New Years Challenge rules and guidelines

Weigh-in, Measurements, and Benchmark WOD
Wednesday, January 23rd from 5:45pm to 7:45pm, at BCF
v  Weigh-in
v  Measurements
v  Benchmark WOD

Finish Line Party and Results
Saturday, February 23rd from 10am to 12pm, at BCF
v  Weigh-in
v  Measurements
v  Benchmark WOD
v  Potluck
v  Food Journal Due

* Winners will be announced on Monday, February 25th

New Years Eve 2012 Party

What a great group of healthy people!
Learning to play craps with Casino Fun 2U

I guess I should have taken a break from dealing to get a picture of you all having fun:) You are all very serious learners. 

Thank you Casino Fun 2U, John Exline CEO (Craps Executive Officer), and our members for an outstanding New Years Eve Party! Our members sure know how to put on a night filled with food, friends, laughs, and great memories:)

January, Wednesday 2nd


1 RM Back Squat


7 Min Ladder

3 KB Swings 53/35
3 Pull-ups

Then 6...9...ect.

Tuesday, January 1st


Clean and Jerk Technique


Teams of 2, 100 Clean and Jerks 135/95