"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- Jaala Brooks


If you haven't had Jaala's chicken or ribs, THAT is why he is the Athlete of the month! kidding...kidding... He's actually athlete of the month because he puts in so much work and time, while being a dad during the workouts. He has stopped mid-WOD to change a diaper, give snacks, or hold one of his kids so Megan can focus on the workout herself. They have been a huge part of the Community at BCF, and we are grateful as coaches to recognize his hard work at the gym!

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


I was born and raised in Chicago. Been doing sports since I can walk. Went to college at TSU in Nashville. Air Force after college. At my first base I meet The amazing Megan Michelle. Got married 5 months later. We have 2 amazing kids Mila (Diva) and Carter. A hand full to keep up with.

Now I work at Transcat doing calibrations. Work out as much as I can. And try to make sure my family has what they need. 

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


I always wanted to do CrossFit. I HATE running so I figured lifting weights and getting cardio in at the same time was a win win. 

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


Personal: work hard. Make sure my family has what they need, and are happy. Have a million bbq and get togethers as possible. And relax when I can. 



 What is your favorite movement? Non-favorite movement?


Favorite: DU and rowing (short distance lol) 
Non: Any kind of body movement. And of coarse BURPEES. 

What is your proudest CF moment?


Working out with my boo, pushing each other everyday.... Doing burpees and squats with my daughter.... watching Carter get his first steps in the box. 

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


One of my favorite things to do is sit on my back porch in my Costco chair, having a drink with chill or old school music playing. 

What is your biggest motivation in life?


Being there for my kids. And making sure they 
are happy and healthy. And keeping my boo smiling. 





CrossTown Throwdown Info

Getting There

1410 NE 181 St.
Portland, OR 97230
*Entrance of the gym is on 182nd*


Timeline

Athlete check-in: 7:15am
WOD #1: 8am
End time: ~4pm
BCF Dinner: ~6pm Location TBD


How the day goes:

Every team will compete in 3 WODs. There will be multiple heats per WOD, plus some transition time, so you will definitely have some down-time to eat and rest. Take advantage of this time! Take caution in what you eat and when you eat... but definitely eat!! And definitely replenish your fluids.


What to Bring

We’ve compiled a list of what we think are essential items for anyone to take for a day of competing!

Misc. Items:
Jump rope 
Lifters/shoes/sandals
Wrist wraps 
Extra clothes-shorts/tanks/undergarments/socks
Essential oils/deep blue
Yoga mat
Chair
Blanket
Jacket/sweatshirt/sweatpants 
DO
Cash
Cover tent
Foam and/or hand roller
Lacrosse or baseball

Food & Beverage:
Pre-workout 
RX bars
Rice cakes 
Lara bars
Apple sauce packets
Lunch meat
Jerky
Dried fruit/fresh fruit
Protein powder/ shaker bottles
Water!!!


Prepare for Rain!

You can check out the weather forecast for their zip code here. There will likely not be enough indoor space for everyone to be, which is why we recommend packing a cover tent if you have one.


Questions Day-Of?

Please direct all questions, etc. to Coach Ally! We are trying to allow Trevor and Bethany to focus on being athletes. :) 


We are still looking for a few Judges!

If you are available to judge, even if for only a single WOD, please let Bethany know asap by emailing her at bexlinebcf@gmail.com.


And last but not least, HAVE FUN!!! 

As far as competitions go, this is as low-key as you can get and against our "sister box". Of course everyone wants to do well and as coaches we hear all the time, "I don't want to let my partner down"... but what is the point if you are not having fun?! Have fun, folks!! 


GOOD LUCK!

Athlete of the Month- Erika Baca


Erika was nominated as August Athlete of the month because she is a huge part of the BCF staff! She is the face behind ALL the WODIFY accounts, updates, and changes! She's also been an athlete of BCF for almost 5 years!


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

I’m 42 years old with 2 grown boys.  I’m animal obsessed; I have three dogs (hopefully 4 soon?) and a cat.  Does that make me an old maid?  Yes, I think so.  You all know Sebas (18)…who doesn’t?! My oldest Toby (22) is a mechanic in the Army at JBLM.  I grew up in the Portland area.  While with my mom on the weekends, I was typically in North Portland running amok.  I lived with my dad in Milwaukie/Oregon City most of my childhood.  I’m a Management Analyst for the Washington County Sheriff’s Office and am so thankful and proud of my 18 years of work for the County.  I was a hairstylist for many years prior to that.  I’m a mess of interests.  My dogs, drawing, reading, sleeping, home projects, Crossfit, riding my motorcycle (new hobby), food…all the food but especially sour patch kids. And coffee and curse words.


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

Once upon a time (almost 6 years ago) I went to a party with a bunch of friends from high school and saw a girlfriend there who had miraculously transformed in the year since I’d last seen her.  So I asked. And she told me about CrossFit.  I began searching for CrossFit near me with no luck.  One day I was checking out Groupon and saw BCF and was SO EXCITED! Purchase complete.  It only took me 5 more months to dare to walk in the door.  I mean…I had to try and get myself into some semblance of shape before just diving in right?!  Nothing prepares you.  Lesson learned.  First class, I was hooked.  Second class, I wanted to quit.  Fast forward and I’m going on 5 years at BCF!


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

The list is never-ending. Enjoy life, every day. Ride my motorcycle more. Draw more. Give more dog hugs and kisses. Become the Sr. Management Analyst. Maybe get my BA? Only if I have to, though.  Take more naps- like every day. Buy some land and put a small home (cabin-like) on it. Open a sanctuary for old dogs that haven’t been adopted. Be kind. Stay in shape and injury free. Work on getting my technique back now that I’m not broken. :) Be badass


What is your favorite movement? Non-favorite movement?

Favorite- Clean (hands down). Non-favorite- Muscle up- only because they hate me.

What is your proudest CF moment?

146 lb squat clean.  I watch the video and it makes my heart race every time.  But honestly, I think every time I accomplish something that I haven’t done before it’s a new proudest CF moment.


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

I have daddy issues. hahahaaaa

What is your biggest motivation in life?

I want to be a person that makes other smile.  From laughing at me or because I’m exuding happiness. Either way. J


It’s time to Pay the Reaper

It’s time to “Pay the Reaper” for the CrossTown ThrowDown.☺️ All Wodify charges will be processed on Wednesday, August 22nd. Please have all cash/check payments on clipboard by Friday. 

Thank you!


We Need You!

Oh man! The CrossTown ThrowDown is just around the corner and we are looking for BCF peeps who are available and willing to help judge:) No experience needed...we can train you! Please contact Bethany if you are thinking about it, interested, want more detail, or you’re flat out in!

Thanks team! 
-B 


8/14 5:30 Class Cancled

Sorry guys, we tried but we are going to cancel the 5:30pm class. Between the air quality and heat it’s just not safe.  At this time all other classes will run as scheduled.

Thank you for your understanding!


Class Cancellation for 8/14


Due to the extreme heat conditions tomorrow, we be cancelling the 4:15pm class. With the gymnastic class at 6:30pm, we don't want to only have one evening class so we will keep the 5:30pm class open. The evening classes will have some additional modifications to the workout so don't worry we will take care of you!


CrossTown ThrowDown FREE Team Shirt

BCF peeps!! The deadline to get your FREE CrossTown ThrowDown team shirt is August 16th! All you need to do is fill out the paperwork in the office:) Please contact me if you have questions. 

Thanks!! 
-B




Heat Wave - 8/8 & 8/9 Class Cancellations

The temperature keep rising for Wednesday and Thursday, therefore we are going to go ahead and cancel the 4:15pm and 5:30 pm classes. All other classes will be as scheduled. Thank you for your understanding!

Extreme Heat - 8/7 No 4:15 Class

Today’s heat is going to be too hot for our box! Therefore we are canceling the 4:15pm class. All other evening classes will be as scheduled. Thanks!

CrossTown ThrowDown - Important Dates and Details

BCF peeps we are creeping closer to the ThrowDown! Below are a few details and important dates coming up.

Need a Partner

It is not to late to sign-up for the ThrowDown! If you need a partner please write you name up on the whiteboard. We are currently looking for a few partners so please let us know if you're interested. Thank you!!

How to get a BCF Team Shirts

To get your FREE BCF Team shirt you need to fill out the registration forms in the office by August 16th. There are two forms on the counter in the office, Payment Log and Shirt Size, both of these forms need to be filled out.


Not competing but still want a BCF Team Shirt 

For all athletes not competing, if you would like to order a shirt, they are on sale for $25. If you are interested in ordering a BCF Team shirt please contact Bethany at bexlinebcf@gmail.com. You need to email your shirt type (tank or t-shirt), shirt size, and how you are paying (cash/check/Wodify). The deadline is August 16th. 


WE ARE 10 TEAMS WAY FROM REACHING OUR GOAL!






This Week’s Evening Classes

BCF it’s going to be a HOT week! Evening crew please make sure you check social media or the website before you attend class! We will most likely have a few 4:15pm and possibly 5:30pm class cancellations due to the heat! Make sure you drink lots of water and keep cool! -B


Healthy Body, Healthy Mind 8 week Nutrition Course

My Results in 9 Months
If only losing weight and gaining muscle was as easy as 1-2-3...Unfortunately we all know too well how that goes.  
After gaining a wealth of knowledge and experience through my own struggles I have come to learn that you can't eliminate foods you love and have lasting results. Eventually you binge, get frustrated, quit, and then re-start on "Monday" creating a perpetual cycle of destruction. Watching people become consumed with this struggle is why we have created this program. My goal during this process is to help you learn how to fuel the engine, enjoy social eating and most importantly love your body. Because in the end, that is what makes lasting results!

Moderation in everything is a healthy way to live.  "Flexible dieting", "IIFYM" (If It Fits Your Macros) teaches us how to live a life where we can understand moderation, and gives us guidelines for fueling our body through macro nutrients (Protein, fats, and carbs).

Take a chance to change the way you look at food for good, and find a way of life that is sustainable. You will build a "Healthy Body, Healthy Mind" and live a lifestyle that you can enjoy for years to come!  


Start Up Meeting

On Sunday, August 26th, there will be a Facebook live informational meeting starting at 6pm.



This Meeting will Cover: 

  • Introductory info on Macros
  • Expectations
  • Bod Pod add on
  • Answer questions 
Then we start your journey September 3rd with individual meetings. 


Spots are limited so sign up today!


 8 week Course

BCF MEMBERS: $180
NON-BCF MEMBERS: $375

  • 8 Weeks of Unlimited Crossfit classes at BCF Crossfit (for non- members only)
  • 1 on 1 personal prep meeting
  • Nutritional support including recipes, snacks and dessert ideas
  • Bi-weekly check-ins (4 total)
  • Private Facebook group
  • Macro adjustments as needed
  • Group Meal Prep Class
  • Bod Pod  (Additional $50)


For More Details

Contact Alise at 509.430.2811 or enriquezbcf@gmail.com to see if this program is right for you!

Here are what previous Healthy Body, Healthy Mind athletes have said:

"Doing the nutrition program with Alise really helped me to understand macro counting. It can be overwhelming at first. Meeting with her and having her support throughout the 8 weeks made it so much easier and more enjoyable. She shares delicious recipes, tips, and tricks. I definitely recommend it to anyone who is just starting out and needs the help and accountability."
                                                   -Hillary

"Macros can seem very daunting when you first begin. Alise's guidance was invaluable. She not only asked about weight loss but my appetite. This helped us figure out the best percentages for me to reach my goals. She also had great ideas for meals and snacks."
                                                  -Tonya


The Deal Just Got Sweeter!!

For all athletes competing in the CrossTown ThrowDown on September 8th, Forest Grove Dutch Brothers is giving you a BCF shirt to represent our team! What?! This is so AWESOME! 


Here’s what you need to do to get one of these FREE shirts!! 

  1. Find a partner and sign-up on the board
  2. Fill out the CrossTown ThrowDown Payment Log
  3. Fill out the CrossTown ThrowDown Shirt Size Form
Whatever size and shirt choice you put down on the log will be the size and shirt style you will get for our team shirt and the ThrowDown shirt. 

If you are someone who is not competing and you would like to purchase one of these shirts they are on sale for $25. To purchase a shirt please write your purchase on the BCF Purchase Log, indicate what shirt you want, size, and style. I know this is a ton of information so if you have any questions please don’t hesitate to contact me!

Don't delay, register now! You must be registered by August 16th to get your ThrowDown Team shirt!

-B


WHAT 5am?!

Oh man your coaches must LOVE you! BCF we are adding a 5am class to our schedule on Monday, Tuesday, Wednesday, and Friday starting Monday, July 23rd! Please note these classes will have an 18 person cap and are first come based on your Wodify reservation. 

Monthly Hot Topic!

What kinds of things should you be carrying in your gym bag? For the next few weeks, we’ve decided to “unpack” our gym bags and talk about each of the products all athletes need to have and why!

This week we’re talking about Hand Care! At BCF, we have WOD REPAIR Products available to purchase. We have 4 different items to help you keep your hands healthy through the wear and tear of everyday CrossFit WODs.

1. Maintenance: A daily post workout moisturizer that helps to maintain healthy hands and callouses and helps prevent rips. It’s filled with Beeswax, Shea Butter, Cocoa Butter and Coconut Oil.

2. Rapid Repair: A post workout moisturizer that helps to soothe torn hands and helps speed up the healing process. For rips, apply several times daily until healed.
 
3. Razor and Pumice Stone: These two items are all about keeping your hands healthy on a daily or weekly basis. The Pumice Stone is great for smoothing out rough hands, and the Razor is great for shaving down callouses that have gotten too big.

4. Hand Elixir: This is a first response spray for fresh wound and abrasions. It helps to heal the affected area without the burn like generic antiseptic sprays. It helps to stop bleeding, soothes irritated tissue, cleans wounds and helps to spend up the healing process.

 

Closing up Shop Today!

Due to the hot weather today, we will be cancelling our 4:15pm class. The rest of the classes this evening are still on! See you all tonight!


Last Call for Strong Woman Tank Orders

πŸ“’ Last call for Strong Woman tank orders! πŸ“’ We are extending the deadline by 24 hours… Please have completed order forms in the office no later than Wednesday 8:30 PM. πŸ˜ŠπŸ‘Š




Important 4th of July Announcement!!

Coach Jenn will be coaching one class at 10am on the 4th of July. All other classes and camps are cancelled for the day. Enjoy your 4th of July festivities with your family and friends!


BCF July Monthly Oil Class

To all our BCF peeps who attend our essential oil monthly classes, we are going to cancel our July class! The way the 4th of July falls it makes it tricky for people to attend;) Hope to see you all in August!! 


"Strong Woman" Ladies Tank Available for Pre-Order


To celebrate the inaugural Women’s Strength program at BCF we are offering “Strong Woman” tanks!

This black-on-black ladies tank with the juxtaposition of “Strong” in a feminine font and “Woman” in a bold font, will be a one-of-a-kind staple in your workout wardrobe! BCF’s logo is featured on the lower-left back of the tank. The cost is $25.

The tank comes in eight sizes ranging from XS - 4XL. It is 70% polyester, 30% rayon and will not shrink. We suggest going one size up if you like your tanks flowy.


Pre-Order forms will be at the box starting tonight! Payment can be made via cash/check (attach to order form) or Wodify (circle that option on order form). Order forms should be placed in the basket next to purchase log in the office. Deadline for orders (along with payment) is June 26.

QUESTIONS?: Contact Coach Jenn by email or phone listed on the order forms.

Saturday 6/16 Class Canceled

Due to the hosting the Power Monkey Seminar at our box this weekend, there will be no class on Saturday.

Bragging rights and mad props to those of you that do a WOD on your own and tag us in it on social media!! πŸ‘ŠπŸ’ͺ😎

Have a great weekend!!!

Athlete of the Month - Emily Byerly

From the moment Emily walked through the doors of BCF she has not once given up, and the coaches have not once given up on her. She comes in almost everyday from a straining janitorial job at Intel, ready to get to work and improve! If there is a movement that she is not able to do, a new movement is put into place and she moves right through the entire workout not once giving up or saying its too hard. She has put in so much work, every week to improve her lifts with multiple PR's in almost every movement! She is the reason she was chosen to be athlete of the Month!


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


Between work and Crossfit who has time for hobbies. Crossfit has become my hobby. I was born in New York City. I grew up in Berkeley California. I have been married 32 years and have two children. One boy (20) and one girl (23). I Like to do puzzles, reading, bowling and I enjoy swimming.

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


My husband found BCF. My husband and son nagged and encouraged me for a year to try Crossfit. I finally gave in even though I was scared and had no desire to lift a single weight. But now I love Crossfit, lifting weights and the BCF family.




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


My biggest personal goal right now is to continue losing weight by going to BCF. I need my knee replaced and I want to be strong so that I can heal and bounce back faster. Other goals are to be more organized with my time, swim more, get stronger, have more energy and be less winded when doing day to day activities.

My athletic goals are to be able to jump rope, rope climb, chin-ups, pullups, handstands, to get better at the movements and to ride a real bicycle for 10 miles.

What is your favorite movement? Non-favorite movement?


My favorite movement is the dead lift. My least favorite movements are the ones that I can't do yet.


What is your proudest CF moment?


I have several proud moments at CF. The first one was my first 12 inch box step up because I couldn't even do one. The most recent two were getting my toes to hit the bar laying on the floor and being able to do 150 abmat sit-ups within the workout because I couldn't even do one when I started.

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


I am actually a very shy person.

What is your biggest motivation in life?


My biggest motivation is all the coaches and members at BCF. When I feel like I can't go on I get encouragement to finish. Also the faith that everyone else has in me that I don't always have in myself to finish the workout, to lift a little bit more, to go a little bit faster, try a new way or a new movement. With that kind of support I know I will continue to improve my fitness level.


June Newsletter

Power Monkey Fitness

BCF is proud to host Power Monkey Fitness Oly and Gymnastics Clinic! This 2-day clinic will help you improve your gymnastics skills and Olympic lifting technique. This course is open to all athletes at any skill level! If you’d like to do this course, please sign up ASAP.

When:  June 16-17th
Where: BCF CrossFit
Time: 9am-6pm

For more information, visit: www.powermonkeyfitness.com

  1. Click the drop-down menu
  2. Events
  3. Scroll to “BCF Clinic”


Summer Camp Info

We are so excited to bring back our Kid’s and Teen’s CrossFit Summer Camps! Our summer camps are designed to keep your kids and teens moving and keep exercising fun! These camps are almost COMPLETELY FULL. If you want to secure a spot for your kid(s), get them signed up ASAP!

If you have additional questions regarding our camps, please contact Trevor Exline!

KID’S CAMP: 
Ages: 5-10 years old
Time: 10:15am-11am
Days: Mon, Wed, Fri
When: June 18th-August 10th
Cost: $195

TEEN ATHLETE’S CAMP:
Grades: 5th-9th (JV) 
                 7th-12th (Varsity)
Time: 11am-12:15pm (JV) 
            12:15pm-1:30pm (Varsity)
Days: Mon, Tues, Thurs, Fri
When: June 18th-August 10th 
Cost: $250 

Products at BCF

BCF is back in stock with rolls of tape to keep your hands safe during your workouts! Each roll of tape runs for $3. Payment can be made on the Pay Log in the office.

Member Anniversaries

Ona Willingham: 2 Years
Angela Kolehmainen: 2 Years
Teri Braun: 1 Year
Lucy Plews: 1 Year

Oregon Summer Swolestice

The 2018 Summer Swolestice CrossFit Competiton is almost upon us! Grab your gym partners and get ready for this awesome event! This is a three-person, same sex, team event that is bound to challenge you! Each team will compete in 3 WODs, with the top five from each division moving on to a 4th and Final WOD.  The Final WOD will not be "Winner Take All". 

Where: Gresham, OR
Divisions: Scaled, RX, Masters (40+)
When: Saturday, June 23rd, 7am-5pm


Monthly dōTERRA Classes

BCF is excited to present our community with monthly DoTERRA Essential Oil classes! The first Saturday of every month, we will teach on relevant topics that anyone will find value in. Come learn about the power of essential oils and how they can fit into your lifestyle!

WHEN/WHERE: 1st Saturday of every month at BCF
TIME: 8am-8:45am


BCF's Newest Members

Blake Wandell
Brandi Wandell
Chelsea Brown
Dustin Brown
Eric Hines
Jacob Tenorio
Jamie Davis
LaGrand Davis
Lani Pennington

Please make sure to be give all our new athletes a warm BCF WELCOME! THANK YOU!