|Teens learning about the upcoming gauntlet|
"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.
Before you turn the parade on, football begins, and the turkey goes in... We want to let you know we are THANKFUL for YOU! Trevor and I think of you all as an extension of our family. Your sweat, trials, excitement, hard work, and transformations keep us blessed throughout the year! Thank you for being apart of our BCF family!!
Bethany and Trevor
Just a quick reminder to submit your final workout scores on the Everyday Warrior Website!
Trevor, Bethany & Ally
Everyday Warrior Battle Series-Week 4
|Angela making OH squats look easy!|
This is it! The final workout of the Everyday Warrior Battle Series. I hope that each of you gained some PR's and some insight into the athlete you are and how far you can push yourself. Great job everyone!!!
WOD:We will be starting the Everyday Warrior workout a little earlier at 5:30 pm, so please come early if you can!
Thanksgiving Day (NOV 27th)- closed
Black Friday (NOV 28th)- 4:30 pm & 6 pm classes only. No morning or kids classes.
|Some awesome PR's last week!|
All BCF Order forms are due TODAY!!
|Have a wonderful Friday, you worked hard all week for it!|
4 x 12
GHD B. Extensions 4 x 12
DB Good Mornings
Rest 3 Minutes
HR Push Up @ Bottom
Save the date: December 6th, 2014!
The event is set up like a jog-a-thon… every participant gets a pledge form ahead of time and gets friends and family to sponsor them per round completed. This can be a per round donation or a flat amount. Every little bit counts! Then after the event they collect the money and Beaverton Crossfit will send it all in to the Make-a-Wish Foundation of Oregon.
• The WOD – 20 min AMRAP for kids, 30 min AMRAP for adults
o 15 air squats
o 10 sit ups
o 5 push ups
Everyday Warrior -Battle Series Week 3
|EW - No one fights alone: Barbara had to do last weeks Everyday Warrior Workout alone- but she wasn't without the support of her BCF CrossFit Family!|
10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack
RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.
Score: Weight of the heaviest successful attempt.
|May we know them, love them and lift them.|
|Looking back on the fun of a Farmer's carry!|
Many of us dread running long distances and doubt our abilities. Take a look at the article below about how CrossFit benefits runners. You could also say CrossFit makes runners. If you don't think you can...come today and prove the voice in your head wrong!
Six Ways CrossFit Can Benefit Runners
Scaled Down (Run/Walk)
Hope to see everyone this evening!!
Trevor & Bethany
|Guess what day it is?! Competition Day!|
12 Minute AMRAP
10 Deadlift 185 lb.
15 Wall Ball 20lb. to a 10 foot target
30 Double Unders
10 Deadlift 135 lb.
15 Wall Ball 14lb. to a 9 foot target
30 Double Unders
Scaled & Masters:
10 Deadlift 135/95
15 Wall Ball 14/10 lb. to a 9 foot target
30 Double Unders or 90 Single Jump Rope
Double Unders: the rope passes under the feet twice before each jump. Only successful jumps are counted.
Singles: Masters and scaled competitors may choose to do singles if unable to do double unders. Competitors must start and end with the same movement, either double under or singles.
Scoring: Score is total reps if you do the WOD with double unders. If you do the WOD with SINGLES you will need to make the 3 to 1 conversion. Example; if you complete 46 singles on your last round compute 46/3 =15.3. No rounding, so you would use 15 reps.
With the impending weather tonight, we will be canceling the 6:00am class tomorrow morning. We will make a decision on the 9:00am class tomorrow morning after we find out how accurate the weather men are:)...The evening classes and the Everyday Warrior challenge is still a go at this point.
Sorry for any inconveniences this may cause, but we want to keep everyone safe.
Trevor and Bethany
**Note: If you completed the Veterans Day workout - today will be strength and mobility only.
Thanksgiving Schedule is...Thursday - No Classes
Friday - 4:30pm and 6pm Class (No am or kids classes)
Thursday, December 18th at 6:30pmWe understand the chaos of the Holiday's but we want to celebrate with our CrossFit family! This year we are getting this out early so you can mark your calendars and plan ahead. On Thursday, December 18th at 6:30pm we will have an evening of FUN with a white elephant gift exchange, refreshments, raffles, and more. This is an event you can bring your entire family, even if they don't CrossFit!
Hope to see you all there!
Hurry Get Your Orders in!
Purchasing apparel is an easy way to buy unique gifts and eliminate fighting the masses at the stores:) AND you should defiantly treat yourself, you deserve it!
To get your orders before Christmas please have your order forms filled out with payment in the office no later than Monday November, 24th.
To see the full line of clothing and options click HERE
Hope to See You All There!!
|Father and son putting in work!|
3 x Max Effort HSPU (Record Best Attempt)
30 OH Squats (95/65)
30 B Squats
30 Push Press
30 Snatch Grip DL
* For every rep short of finishing there is a 1 Calorie Penalty on the Rower or Bike. Score is total time to complete everything.
November 6th, 13th, 20th & 25th there won't be a 7:15pm class due to the Everyday Warrior Battle Series competition.
Tonight's is at La Sierra in Forest Grove.
Everyday Warrior #1
6 GHD Sit Ups
|Now those are crossfit muscles!|
1 RM D.L.
It's PR time!!!
6 :00 AMRAP
8 KB Snatches (70/53/44) (44/35/26)
1 Jingle Jangle
1 Rep Max tomorrow on Deadlift. Take a look at the article below for some tips.
15 practical strategies to increase your deadlift max
|Too much candy or a hard WOD?!|
Split Leg Squats (4 x 12)
Bench Press (4 x 3)
20 Cross Leg Mountain Climbers (Scale Up = Slam Ball/ Down = No Leg Cross)
10 Sumo DL (135/95))
2 L.O.B. Sprint with 5 Box Jumps