"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.


January Athlete of the Month-Kristen Gardner


The girl behind the Yoga Trapeze! Kristen is a super hard worker and will put in all the extra time and work to be better! She is passionate about life, words, friendships, and family! If you have never met Kristen, do it today! You WANT her in your circle! Also, make sure you scroll down to the very bottom to see her cute kids and their comments!



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


I grew up in Bountiful, UT. I figured out words and writing were my thing when I was 5. I started working at 11 ( first job was in a snow cone shack…not sure how that was legal.) I started waking up at age 12 to workout before I went to school cause I felt better and could think better. My favorite thing was step and dancing. In college, I studied photojournalism. I met my husband, Kent, and married his cute butt at 19. We have 4 kids. I get to stay home with them. Additionally, I teach Yoga (trapeze is my favorite) and spin. I also semi-homeschool my kids. I teach at the community school they attend 3 days per week; math to the 3rd graders, history to the intermediate class. I started a publishing company this year to create and sell my line of toddler board books about Historical Figures who helped shape our world. As part of that, I blog (www.truthette.com) which I really enjoy. I’m also working on finishing up my 2nd screenplay. I just love words and people. I also love to learn. 


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


Before finding BCF, I worked out in my living room doing videos (The Firm, anybody anybody? P90X? Insanity? No? Just Me? Ok) I found the BCF Groupon. Tried 3 places. Liked the vibe of BCF.



What is your favorite movement? Non-favorite movement?


Favorite movement :Honestly, I like all the things. If I had to pick, I like the body movements (especially Pull ups and push-ups cause for the first time in my life, I can do them. I love me some OHS and Clean and jerks too. Snatching is a foreign language that my body forgets to speak. 

Least favorite: Dear heavens above, can we never do a thruster or cluster ever again? OR D-Balls!  Puh-lease!
Also when I need to climb a rope, I tend to just stare at it and hope that counts soooo.....

What is your proudest CF moment?


Geez... so many. Getting my first PULL-Up. I’ve always wanted to do that. Or Double Undering in a WOD. Or showing up after I threw the barbell. Or squatting to a healthy depth, or my first RX WOD. Or watching my 6 am tribe conquer something difficult. So so many. Probably way more losses than wins but I only remember the wins.


What is 1 thing that people would be surprised to find out about you?


SURPRISE: I’m afraid of heights. Other than that I don’t discuss my fears. Gives them too much power. 

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



“Linda” by 12/22/19. 1 Ring MU. Publish 3 more of my books in 2019. See the Northern Lights. Live in Switzerland for a while. Take each of my kids on a humanitarian mission when they turn 16. Lovingly hand each of my beautiful kids a box of their stuff when they turn 18 and help them move out, go forth and conquer.


What is your biggest motivation in life?


I really don’t know why the desire to fitness burns so bright in me. Wish I did. I just feel better after. I’m happier. Maybe addicted to the happy endorphins. It makes me the better version of myself.


Biggest impact CrossFit has made in your life?


1. I used to workout to eat cause I LOVE food, like lots. Now, I eat so I can Workout. CrossFit healed that relationship for me (though I still have hard food days when I want to eat all the things).

2. It made me stronger. For me there is a lot of peace in being “strong enough”. I appreciate peace. Also, my tribe. My BCF Fitfam is such a part of my heart. They hold up space for me. Space to be triumphant or defeated, goofy and stupid. Holding up “space” might not sound like a heavy lift, but it is and makes my tribe the strongest people I know. 





New Years Challenge

BCF’s 2019 New Years Challenge is coming up fast, are you signed up?!

Click here for more details!


BCF New Years Hours

BCF New Years Hours

Monday 6am, 9am, & 4:15pm

Tuesday 9am, Noon, 5:30pm, & Oly at 6:30pm


December's Hot Topic



What does it mean to “fuel your body” and why is it so important? For many of us, we don’t take into consideration what food actually does to us on the inside, and we typically don’t think of all the negatives attached to an unhealthy diet.

Links Between Disease, Illness & Ailments and Nutrition


Many diseases can actually be prevented (and sometimes reversed) by eating healthier and on a consistent basis. Studies have shown a proper diet can even slow down the rate at which cancer cells grow!

Acne, eczema, bloating, inflammation, exhaustion, headaches, unhealthy blood sugar levels, high cholesterol, high blood pressure, lack of focus, heart disease, obesity, etc. There are SO many symptoms of poor nutrition. And not only this, but when you step foot into the gym, everything you ate is literally what is fueling your body to perform either at its best or subpar. Our bodies were designed to run on healthy, natural food. The problem starts when we start feeding our stomachs processed, sugar-filled foods, and then repeat it day after day. These foods spark an immediate response in your body, not a sustained, healthy, supportive response.

Whether you have a major health issue that you’d like to tackle, if you want shed a few pounds, or maybe you just want to feel better, nutrition will play a big roll. The 7th Annual BCF CrossFit New Year's Challenge will help get those healthy nutrition habits started, so grab a partner and get signed up . It’s all about creating better daily habits and creating awareness of what we’re feeding ourselves.

More info can be found on our website at: http://www.bcfcrossfit.com/p/2016-new-years-challenge.html

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”
–Greg Glassman, CrossFit Founder

Christmas Hours

Just a reminder, we have 2 classes on Christmas Eve.

Christmas Eve - 6am and 9am
Christmas - Closed, enjoy your family!



BCF Black Friday December - Final Week

Here’s your final week of “BCF Hot Deals”! This week we are highlighting our WOD Repair product line.

Here’s how it works:
Contact Bethany by Email at bexlinebcf@gmail.com or Message her your order by Thursday at midnight. The ONLY difference this week is...these prices are only good while supplies last! When we are out, we are out! This is first come, first serve so don’t delay! Get your orders in ASAP!

It’s ok to purchase these items for yourself, or as a gift! All WOD Repair items would make perfect stocking stuffers!!

Get ready to score HUGE!! 

Maintenance $9.50 - Save 13%
Repair $11 - Save over 15%
Elixir $10.50 - Save over 12%
Shaver $3.5 - Save over 10%

Enjoy!!
Bethany

December Athlete of the Month- Brendan Duyck


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

I have been married to my beautiful wife Briann for 9 years and we have two very busy boys, Case and Isaac. I started working summers on my farm in Forest Grove when I was 8 years old and have been a farmer ever since. Being a farmer is a job, a hobby and an interest as it takes most of my time. My other interests are truck pulling and adding to my gun collection. CrossFit is quickly becoming my top interest outside of farming though and I hope for it to be a hobby for me and my family for many years to come.


How did you hear about BCF and what made you want to join? How long have you been with BCF?

I have had many friends and family members that do or have done CrossFit but really didn’t decide to try it until Andrew and Rachel Downey told me to give it a shot. I was getting so heavy and out of shape that I knew I had to do something. December 9th will be my one year anniversary at BCF and I can’t imagine not having CrossFit in my life now.




What are you goals? Personal, professional and athletic?

My life’s goal has and always will be to own and operate my family farm to the best of my ability. I want it to be the place I raise my sons and where I grow old with my wife. As far as BCF goes, I’m competitive so mainly I just want to make it up on the whiteboards on the wall (probably in deadlift).

What is your favorite movement? Least favorite movement?

Deadlift is my favorite, especially sumo deadlift because I can lift so much. Running use to be my least favorite, but now that I have lost quite a bit of weight, running isn’t so bad. BUT BURPEE’S ARE! I don’t think you can lose enough weight to make burpee’s fun.

What is one thing that people would be surprised to find out about you?

I have 37 first cousins and now that most of them are married and have/having kids, family Christmas’s are huge!!

What is your biggest motivation in life?

I want to be the best farmer, father and husband I can. BCF keeps me in the shape I need to be to work long hours and still come home with enough energy for my wife and kids. Also, the stress relief that CrossFit provides makes me a better person to be around.


Everyone donated their time when they could in whatever capacity they could to help get The Farm off the ground, but had it not been for Brendan carving out time during one of his busiest seasons sometimes super early in the AM sometimes at dusk I am not sure we would have gotten this beast off the ground! Between his multiple skill sets and equipment capacity he bailed the community out of close calls time after time during a truly chaotic six weeks! Thank you Brendan for helping us keep this ship upright during a truly crazy time!

~Exline







Bring a NEW Toy to the Box!

EXCITING NEWS!! YEAH DUDE Racing and Doernbecher’s have teamed up to spread some Christmas cheer this holiday season!! We have placed multiple donation boxes all over the area thanks to the support of some AWESOME businesses!! We are pleased to announce BCF Crossfit is one of those amazing businesses. Attached is a Wish list but they could really use baby mobiles NOT CLOTH, $5 $10 $20 gift cards for Starbucks and other stores see list, as they use them for prizes for the teens. We were told they have an abundance of coloring books but of course will take more if that's what is given. PLEASE KEEP IN MIND THESE ARE MEDICALLY FRAGILE KIDS so gift should be something that can be cleaned and sanitized easily. Please note that all donations must be NEW and UNWRAPPED. If you have any questions please shoot us a message! Thank you so much in advance for your support! 

Wishing you all a Merry Christmas ๐ŸŽ„❤️
Kathy Fitzpatrick

DONATION DEADLINE IS: December 14th

WISH LIST:
Thank you for caring
Patients and families make more than 140,000 visits to Doernbecher annually. We consistently need new toys, art supplies, books, and other items to help our patients and families feel more welcome.

We are only able to accept NEW and UNUSED items due to our infection control policy.
High Need Items
• Stuffed Animals (small and medium sizes preferred)
• Legos and Lego kits (all ages and sizes)
• Play Doh and Play Doh Kits (Small sized Play Doh party packs)
• Crayola Washable: Colored Pencils, Markers, and Crayons
• $5, $10, $20 Gift Cards (Starbucks, Target, Fred Meyer, Amazon, Google Play, etc.)
• Items from Popular Sports Teams – i.e. Ducks, Beavers, Blazers, Timbers (hats, shirts, etc.)
• Adult Stress Relief Coloring Books
• Fisher Price Medical Play Kits
Infant and Toddler Items
(Preferred Brands: Fisher Price, Sassy, Infantino, The First Years, Little Tikes, and Baby Einstein)

• Rattles and Teething Toys
• Early Development/Learning Toys
• Picture and Board Books (English and Spanish language)
• Lights and Sounds Toys
• Duplo Building Blocks
• Mobiles and Soothing Crib Toys
• One Piece Outfits (ages newborn-12 months)
• Comfortable 1 and 2 Piece Outfits (ages 12 Months +)
• Swaddling Blankets
• Nesting Toys
Games, Toys, and Action Figures
• Card Games (i.e. deck of cards, Uno, Phase 10, Skip-Bo, etc.)
• Bionicles/Technics
• Trains, Planes, and Motorcycles
• Large Plastic Dinosaurs
• Popular Action Figures and Characters
• Handheld Electronic Games (Football games, Yahtzee, Connect Four, etc.)
Arts/Crafts and Activities
• Arts and Craft Kits
• Bead Kits (schools age and teen)
• Stickers
• Sculpey Clay (small packages, please)
• Individual Packets of Model Magic Model
• Car Kits – SnapTite (all ages/levels)
• Model Car (Non-Toxic Paint and Glue)
• Oil Pastels (tubes 8 oz or larger)
• Gel Pens
Teen Items
• Sports/Car Magazines and Trivia Books
• Advanced Art Kits
• Sketch Pencils
• Acrylic Tube Paint Kits and Brushes
• Watercolor Paper and Drawing Paper Pads
• Popular Chapter Books (English and Spanish Language)
• Journals
• Sketch Pads
• Metal Earth Model Kits
• Make-Up and Nail Polish Kits
• Pajama Bottoms, Sweat Pants, and T-Shirts (Sizes S, M, L boys and girls)
• Underwear (Sizes toddler through teen boys and girls)
• Yarn (all colors), Knitting Needles (straight and circular (US 8, 9-10") and Crochet Hooks (all sizes)
Electronics and Accessories
• X-Box 360 and X-Box One Wired Controllers
• Playstation 3 Wired Controllers
• **Amazon, Target, Fred Meyer Gift Cards to Purchase Popular Video Games**
• DVD Movies (newly released, PG-13 and lower, please)
• Fidget Spinners and Cubes LTE Device

BCF Black Friday - Over 15% off all SFH Products!

BCF Black Friday

Here’s your first week of “BCF Hot Deals” This week we are highlighting our SFH products! 

Here’s how it works:
Email me at bexlinebcf@gmail.com or Message me your order by Thursday at midnight. If we have the items in stock you’ll get it on Monday. If we run out you’ll have it by end of the week! It’s ok to purchase these items for yourself, or as a gift! 

Get ready...all SFH products are OVER 15% off

Recover - $62 (save $12)
Fuel-$45 (save $9)
Push- $45 (save $9)
Pure- $41 (save $8)
Women’s Fish Oil - $50 (save $9)
Fish Oil Liquid- $45 (save $9)
Fish Oil Capsules- $37 (save $ 7)
Strong - $41 (save $8)

More details and posts will be coming out soon!

Enjoy! -B


BCF Christmas Party

BCF's Christmas party will be on Saturday, December 8th at 7pm. This year we are asking you to leave the kids at home! Please enjoy a date night with your fit fam!

Gift Exchange: 

In an effort to make this affordable we would like to keep the cost at $20 per person. PLEASE purchase gifts that you would want to receive!

Refreshments: 

Please bring a snack, or desert to share. We will provide water, plates, bowls, napkins, and silverware. Also feel free to bring your own drinks or to share:)

Additional Items to Bring:

We should be good on seating but it would be a safe bet to bring a chair just in case we run out:)





Olympic Lifting Class

Only 3 days left to register for Olympic Lifting with Trevor! Class starts on Tuesday at 6:30pm! Contact Trevor today to reserve your spot!!


Happy Thanksgiving!

As you finish the parade, before football begins, and the turkey goes in... We want to let you all know how THANKFUL we are for YOU! Bethany 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 the BCF family!

Happy Thanksgiving! 

The Exline's


Thanksgiving Week Schedule Changes

Here’s the schedule for Thanksgiving Week!

Wednesday
5am
6am
8am
9am
4:15pm
5:30pm
NO 6:30pm or 7:30pm

Thanksgiving Day
9am only

Friday
8am
9am
4:15pm


Saturday, November 24th at 6pm



Friends, Family, & our BCF Fit Fam,

Please mark your calendars and carve out a couple hours this SATURDAY at 6:00pm to come cheer and support a very special team and special kid!!! I know it’s Thanksgiving weekend and time to celebrate with family and friends which is why I would never ask unless it was for some VERY special reasons....

As a father I try very hard to NOT be that “Dad”. You know the crazy LOUD parent that people scoot away from in the stands. Once in a while if I feel the need I move myself up with the other crazy loud dads๐Ÿ˜‚. I don’t post a lot personally on social media about my son although I can’t say the same for Bethany posting on my page ๐Ÿคท๐Ÿป‍♂️ and I try hard to keep my pride for my son close to my vest in public. Instead I pour my effort into being the Dad that is around when no one else is because I know that’s where all the real growth and magic happens. It’s also how I know he deserves our support!

I have been there rebounding shots for him at 6:45am before school starts, then helping him prepare & perform his workouts at 7:30pm, before he goes home and starts his homework at 9:00pm, followed by chores at 10:00pm because that’s generally the only time he has left to help the family. All of that is in addition to the demands of keeping straight A’s in honor classes and regular team practices t whatever sports season he is in. There’s a reason Tyler gets stronger as the game goes along and is relentless in chasing quarterbacks all over the field! He pours every ounce of energy he has into his preparation for the opportunity to line up with his teammates and help his team WIN! And winning is what this team has done all the way to the State Championship!! But football isn’t a one man sport, it’s the ultimate TEAM sport! This is a group of talented young athletes that have all bought into the TEAM and have made the necessary sacrifices to have the opportunity to play for something special! An opportunity to do something t athlete in any sport dreams of from every generation (past, present and future). An opportunity to play for a State Championship and to walk off the field holding the title so many of us dreamed of but so few get the honor of holding...State Champs!

These are the reasons I am asking you to set aside a couple hours next Saturday to come together and cheer Tyler, these boys, and this amazing team! Bethany will post all the details soon, but our hope is that when Tyler looks up into those stands next Saturday there will be NO doubt where his friends, family, and BCF fitfam are sitting!๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐Ÿผ

Go Braves!!
~Exline


Donate Without Costing you Money!

Would you like to continue to donate to Everyday Warrior? Thanks to Emily Duyke we found out that with every eligible purchase you make on AmazonSmile the foundation will donate 0.5% of the purchase price to a charity. All you have to do is follow a few easy steps and then these business and companies you purchase from will automatically donate to Everyday Warrior.

Here's the link!smile.amazon.com

Enjoy!
Bethany







The winner is...

The winners of week 2’s Everyday Warrior group picture is the 7:30pm class! Our coaches just loved this mother and son duo! Congrats you two!! You guys won a coffee gift card. We will contact you when your cards are ready! Last week, get ready for Monday and make it AWESOME! -B


The last workout of Everyday Warrior is on Monday! Here’s what you need to know:

1. Wear your NEW EW shirt if you have one, if not wear any EW shirt.

2. Last chance to win the best class group picture!

3. Monday is the final day to register and log your times. You have until midnight to get everything entered into the EW website. This means if you can not make it in on Monday to workout, make sure you complete the workout before Monday.

4. Week 2’s class group pictures will be announced tomorrow!

5. If you have any questions don’t hesitate to reach out! 


BCF Black Friday November

“BCF Black Friday” is BACK! This year we will be starting Sunday, November 25th!! Are you ready to score on weekly deals? The last 2 weeks of November, I will be posting a “BCF Hot Deal” of the week. You will have till Friday at Midnight to message or email me your order. Don’t miss out on these amazing prices! FYI, it’s ok to be kind to yourself AND grab some Christmas gifts for your CrossFit Junkie too!

-Bethany







Effective 11/14 Class Schedule Change

BCF we are making a permanent schedule change to our 4:15pm class. Due to the high attendance on Wednesdays we need to make a few adjustments in order to accommodate our athletes. Starting Wednesday 11/14 we will be bringing back the 4:15pm class, and on Thursdays we will no longer offer a 4:15pm class. This change will be in effect starting next week! Thank you for your understanding!


Week 1 EW Class Group Picture Winner...

The winner is... 4:15pm!! You all won a Kill Cliff of your choice!! Great job! Please just record your Kill Cliff on the purchase log and note that you won it. -B 


Everyday Warrior Week 2

Week 2 Everyday Warrior’s theme is “Wear Your Loved Ones Color(s)”. Use this chart to figure out what colors to wear on Monday! Please also write the names of these amazing people who are fighting, and those who have lost their fight on the back of your score cards. Then makes sure to include them in the group picture, because they are the reason we fight together! The winners of week 1 will be posted tomorrow! -B


Save the DATE!

BCF save the date and find a sitter! This years Christmas party will be adults only, and on Saturday, December 8th starting at 7pm! More details will coming be out soon. 


Mugs for Everyday Warrior

Check out these BEAUTIFUL mugs! Each mug is handcrafted by BCF member Jesse. They are selling for $24 each, and HALF of each mug sold will be donated to Everyday Warrior! #everydaywarrior #fucancer @everydayw4rrior @bcfcrossfit 


Olympic Lifting Class


We are super excited to announce BCF's Olympic Lifting Class starts November 26th! For more details visit http://www.bcfcrossfit.com/p/oly.html.



Everyday Warrior Week 1

Everyday Warrior starts on Monday, and here’s what you need to know! We REACHED our GOAL of 70 athletes raising almost $4000 to help family’s in need! Thank you for all your support to this outstanding cause!! If you have not officially signed-up here’s the link to do so https://battleseries.everyday-warrior.org/
1. Week 1’s theme is “Throwback Everyday Warrior”. If you have throwback gear, join the fun and sport it! If you don’t, borrow one, wear your new shirt, or don’t stress!

2. Be ready to bring your photo game. All classes will be entered into a class group photo contest! Each week coaches will vote on the most creative class group photo! The winning class will win a prize! BUT you have a huge challenge in front of you...I don’t think coaches will ever forget, “The Last Supper with Jesus” so bring your A game!

Finally, if you have any questions please don’t hesitate to reach out and ask!

-Bethany 



November Athlete of the Month- Lynda Goovaerts

"Lightning" Lynda in a GEM! Seriously one of the most thoughtful and encouraging people you will ever meet! She is committed to her health and fitness and will be seen doing aerobic capacity during the noon class, then come back later for class WODS! She supports her family in everything they do! Her and Frank come to all the competitions where coaches and Sam are present, and Frank is the photographer behind all our in-home comps as well as any comp away. You could find them working together every weekend at the Farm before it opened.  



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


I am a native Oregonian; who lived for about 8 years in California. I was born and raised in Lebanon, Oregon. I went to college at Oregon State University, receiving a BS in Corporate Fitness. I worked as a Fitness Director at a large corporation in the Silicon Valley for a few years. Returned to Oregon and spent several years as a stay at home mom. I have two sons. Luc is 26 and lives in Beaverton with his wife Cassie. Sam is 19 and is currently a student at U of O and coaches at BCF in the summer. I have been married to my husband Frank for 34 years. I am currently working at Banks Elementary School as an Instructional Assistant in Title 1 reading. In the 27 years that we have lived in Banks I have done a lot of volunteering. I have volunteered in the schools and currently at Banks Food Bank, Banks Public Library Board, co-director of Banks Linear Trail Brave Run and I ride and raise money for multiple sclerosis in a bike MS event(22 years and counting).

How did you hear about BCF and what made you want to join? How long have you been with BCF?


My son Sam has been a member of BCF since he was 14. Over the years he encouraged me to join. I was a tough sell. I would ask him, " you do what for how many repetitions?" I thought it was a little extreme! I was developing osteoarthritis in a few joints and felt I needed a new way to move, so eventually I decided to give it a try. Surprisingly, the first few weeks I was known only as "Sam's Mom." Sam is like the poster boy of CrossFit and I think the expectations were high for me - LOL! Honestly, I did not like CrossFit at first. I was truly out of my comfort zone. I stuck with it and now, 2.5 years later I really enjoy the challenge and continue to learn so much! I especially enjoy the people and we have such amazing coaches. 

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


I have been a cardio athlete for 40+ years(run, bike, swim, triathlon, ski, hike, etc.). It has always been my lifestyle, I enjoy the process and it's fun! As the aging process marches on and as a masters athlete, my goal is to maintain muscle mass, mobility and my active lifestyle for many years to come. CrossFit will help to attain this goal. As a bonus, this cardio junkie is learning to move "faster" and move differently........that's why I have the nick name "Lightning". I am sure those lightning fast, fast twitch muscles fibers are in me somewhere! 


What is your favorite movement? Non-favorite movement?

I like any WOD that is 20 minutes or more. The movements that I am currently working on are DU, rope climb, GHD sit ups, toes to bar and.....those darn pull ups! One of my favorite things about CrossFit in general is the scaling. All abilities can do this sport. 

What is 1 thing that people would be surprised to find out about you?


I was a synchronized swimmer in high school before it was a big time sport as it is today. It is a very unique sport!

What is your biggest motivation in life?

"A family that sweats together, stays together!" Enough Said!

Halloween Class Schedules


BCF Peeps, just a reminder there is no 6:30pm or 7:30pm classes tomorrow! Enjoy your trick-or-treaters๐ŸŽƒ -B


BCF CrossFit 2018 Fall Apparel

BCF it's here the 2018 Fall Apparel...

Here is the scoop and directions to get your gear! If you would like to print off an order form click here. If not, there will be additional order forms on the counter outside the office next to the basket where you will be placing your order. If you have any questions contact Bethany. Finally, all orders are due Friday, November 16th.


October Athlete of the Month- Dana Godfrey

I remember Dana from when I first started over 4 years ago! We would be in the 9 am class and he would always make me laugh! Reading from his comments below, you will LOVE Dana too! This guy is full of talents! He is a regular at the 8:00 am "Masters" class and has built friendships from within. When I told him he was athlete of the month, he said "Me, really?" YES YOU!

You don't have to lift 400 lbs, or be the first in Wodify. As coaches, we consider lots of things like consistency, attitude, and performance. Dana will come in 30 minutes before class, and stretch like a boss every day he is there! Its those little things that we as coaches see, but might not mention. You inspire us Dana and thank you for making me laugh with your replies!


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


I’m a native Oregonian raised in Portland and then a few miles outside of North Plains. After graduating from Hillsboro High school in 1976 I joined the Navy. Post Navy I majored in art at Portland State. I spent fourteen years at a high-tech company and the last 26 years selling my art. My wife Marilyn and I have been together for 40 years, 37 of them married. We have one son and two granddaughters. My hobbies are kind of my occupation. Other than that I like to grow things and make stuff out the harvest.


What is your favorite movement? Non-favorite movement?



My favorite movement is the front squat followed closely by burpees. I always complain about burpees just to give Trevor a hard time but deep down inside I like them. I hope we can fit more of them into the workouts in the future. Trevor, I’m being serious here. I know when I say I like a certain movement you always have me do the other movements that I don’t like. So then I start saying I like the movements I hate so you’ll end up switching me to one that I like. Well, that’s not happening here. I really do like them.




(He created the tops of these cool plates for the Crosstown Throwdown!)


How did you hear about BCF and what made you want to join? How long have you been with BCF? 

 Four years and eight months ago, my sister-in-law Diane posted a picture of Dina Cop all buff and in shape on Facebook. My first question was “is she married?”. No seriously, I’m like, what is this CrossFit thing? Diane says it’s these really intense workouts on a farm. That pretty much sealed the deal for me. I remember on my first day within just a few sentences, Trevor told me to squeeze my glutes. At this point I realized I’d found my new home. My Cheers. Where everybody knows my name. I love working out with the Masters class. Not only are they fun people but they also make me a better person.


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



One personal goal would be to lose 11 more pounds. I’m already down 14 lbs. and it feels really good. It would be cool to lose the weight without losing too much muscle mass. There are certain limitations that come with age. At some point in life you switch from increasing weight to maintaining weight to eventually decreasing weight. The same goes for aerobics etc. With that always in the back of my mind, another goal would be to delay the onset of this age induced downward spiral for as long as possible. A daily goal at CrossFit is to keep up with Michelle. When she walks in the door, I know I’m going to get a good workout. I also want to be able to crack a walnut with my butt.


(Dana and Janice are proof of friendships outside the gym! Sharing talents!)

What is your proudest CF moment?



My proudest moment is when I talked Mickey into leading a CrossDance class. My biggest disappointment was when Mickey backed out. Another one of my proudest moments isn’t for myself but rather for the young people that come into the box. They workout with you every day and the next thing you know, they’re up in front of you coaching. I swell with pride when I see them develop into good coaches and I’ve seen it happen four times so far. Pretty cool. 

(He rocks Chucks everyday!)

What is 1 thing that people would be surprised to find out about you?


Hopefully there are no surprises. I’m pretty much an open book. I tend to talk too much and pretty soon you’ll know everything there is to know about me. Maybe this should be my new goal. Don’t talk so much! I’m sure the coaches would appreciate it when they’re standing at the white board.

What is your biggest motivation in life?


My biggest motivation in life are my granddaughters. Rosita and Lumin. I want to be the best person that I am capable of to set a good example for them. They motivate me to stay healthy and active so I can be present In their lives for a long, long time to come.