"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.

🔥Topic: SFH @ CrossTown Throwdown

SFH is a Natural Health Supplements company that we at BCF believe in, and this year they will have a booth at the CrossTown Throwdown hosted right here at The Farm!

About SFH

“When considering the best health supplements on the market, the ingredients matter. Starting our brand in 2010, our mission has always been to use the highest quality ingredients based on science-backed research. We believe that what goes in the body matters a great deal and it shows in every formula we create. Packed with powerhouse nutrients and free of unnecessary fillers, our products give you the confidence you need to live your healthiest life full of vitality.”

SFH Quality Control

“Routinely, all raw materials are re-checked to determine if they are stable for one year beyond the expiration date on the label.

At SFH we are constantly reading and updating information on our ingredients. This allows us to be on top of all relevant science issues, statements of health benefit and very importantly potential adverse reactions/events.”

SFH Products

SFH offers pre and post-workout whey protein (concentrate), pre and post-workout performance powders, Omega 3 oils and much more. If you’ve been curious about their products, the CrossTown Throwdown will be the perfect opportunity for you to sample a variety of products!

The SFH Promise

SFH guarantees their products are gluten free, soy free, non GMO, contain no artificial flavors and no rBST (recombinant bovine somatotropin - a type of artificial growth hormone that increases milk production in cows).

Learn More About SFH

Learn more about the brand on their website or Facebook, Twitter, Instagram and Pinterest. 

Content courtesy  https://www.sfh.com/.

Why Whey Protein?

“Proteins are the main building blocks of the human body.

They're used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.

Proteins are also the building blocks of the contractile elements in your muscles.

They’re assembled from amino acids, smaller molecules that are linked together like beads on a string.

Some amino acids are produced by your body's cells, while others are supplied by the food you eat.

The ones that you must get from foods are termed essential amino acids.

Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.

It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine.

Studies show that leucine is the most anabolic (growth-promoting) amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione.

Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cow's milk.

The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.

Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.

The ways by which whey protein promotes muscle/strength gain include:

  1. Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.
  2. Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
  3. Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level.
  4. Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.”


As athletes and coaches we at BCF recommend supplementing your workouts with a whey protein powder. SFH is a trusted brand backed by science that we have used for several years. 

Even if you’re not competing in the CrossTown Throwdown competition, please feel free to stop by the box to ask questions and try some samples of SFH products. Any product on their website can be added to our bi-monthly order, and set aside for you when the order comes in.

August Athlete of the Month- Jessi Holycross

What's better then being Athlete of the month because of all the hard work your doing but also the being in the same month as your Birthday! We love having you part of our family Jessi!

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

I live in Forest Grove with my husband Tim, and our 11 year old daughter Hayden. Tim and I met as teenagers and have been together 19 years this summer- when you know, you know! Our lives are centered around family, fitness, and music; all of which play significant roles in our lives. I work as a Senior Accounting Assistant for the Washington County Sheriff’s Office, and am also a part time college student studying (you guessed it) Accounting.

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

I knew a member at the time who’d had a pretty incredible transformation, both physically and mentally. I had been working out for YEARS, and had always considered myself “fit”, but I felt like I had plateaued and was just spinning my wheels, wasting my already limited time just going through the motions at the gym. I was pretty bored. I asked Keri Johnson if she wanted to come check it out with me, and from the first time we walked in the doors we were both hooked!

What motivates you to come to the box week after week? 

The people! 100%! Our community has become so incredibly special to me. I often marvel at the diverse group of people I now consider to be family, and how without BCF, life would likely not have brought us together. 

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

Personally, my goal has been and always will be to be the best wife and mother I possibly can be. As far as athletic goals go, I just want to continue showing up consistently. Not every day is a day where I feel like I can push it, which I’ve learned is perfectly fine. As long as I’m there, I’m getting better.

What is your favorite lift, movement or WOD? Least Favorite?

I love all the Oly lifts! Clean and Jerks are my most favorite. Least favorite: Thrusters. Hands. Down.

What is your proudest CF moment?

I felt really proud of myself during the most recent Open! It was full of moments where I realized how much progress I’d made in recent months, and I had a TON of fun.

What is one tip you would give someone who is interested in CrossFit or new to CrossFit?

Start where you are, do what you can. Don’t wait. Don’t wait until you think you’re “fit enough” to start CrossFit because 1) you will be humbled regardless, and 2) CrossFit truly is for EVERYONE.

Biggest impact CrossFit has made in your life?

The sense of capability that I have. The knowledge that I can do hard things. When I go to the gym and accomplish a physical feat I never in a million years thought I could do, (I’m talking to you, pull-ups), that translates into every area of my life. I find myself rising up to meet challenges and adversity, rather than shying away from them. 

I only want to express my deepest, most sincere gratitude to the Exline family and to all of our coaches and athletes who make this community what it is. It is my home away from home, a place where I feel supported and cared for, and where I am surrounded by people who are rooting for me in every aspect of my life. We are all better because of this place. And because of each other.

🔥Topic: CrossTown Throwdown

Get ready folks, our 4th annual CrossTown Throwdown is on the horizon and this year we’re hosting!

What is the CrossTown Throwdown?

The CrossTown Throwdown is a CrossFit competition between BCF CrossFit and our “sister box”, Crossfit Cimmeria (owned by Ty & Courtney). It is a one-day event and will be similar to the Backyard Brawl, but more competitive. ;) Typically the competition is hosted at the loser’s box, but we want to show off our awesome new facility this year so we offered to host!

Teams of two of the same sex and skill level (Rx, Scaled, and Masters 35+) will participate in 3 WODs, plus a finals WOD for the top 3 teams within each division.

Funds earned from this event go directly towards purchasing new equipment for our box.

Who can participate?

Anyone can participate in this event so long as they are at least 16 years of age and a member of BCF CrossFit.

Not interested in competing? No problem! This is an “all hands on deck” event - we will need many judges and volunteers to help things run smoothly.

When is it and what will the day’s schedule look like?

The date is set for September 7th and you can expect to be here all day. This is not set in stone yet, but the athlete briefing will be before 8am and more than likely the finals WOD will happen around 3pm. This info is just going off years past and is not finalized.

Afterwards stick around for a BBQ and some entertainment. More details on this coming soon!

July Athlete of the Month- Todd Pittman

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

I was born in California, moved to Auburn Washington at age 5 and then moved to Tigard my sophomore year of high school. After high school, I attended Oregon State University for six years. I didn’t get an advanced degree just had a good time. After all that time at Oregon State I ended up with a Construction Engineering Management degree. I have worked in the construction industry ever since. Currently I am the estimator for Pihl Excavating here in Banks. While attending junior high in Washington I had met my future wife. We always kept in touch after I left and started dating again after college and have been married for 21 years. I also have two sons, the oldest will be a sophomore at Oregon State next year and the youngest will be a junior at Forest Grove High School. For hobbies it seems like I have just been getting my kids to sporting events and working on my property where I live up by Hagg Lake.

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

A couple years ago my oldest son was dating Lucy Plews and she would always talk about how great BCF was and that if I ever wanted to do Cross Fit go out to Banks. Thanks for the advice Lucy!

                                 What motivates you to come to the box week after week?

I have always had a bad back and it seems like the more I exercise the better it feels. That is what got me started and then I showed up to a 6 am class! Need I say more?

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

My main goal right now is getting my youngest through high school and hopefully on to college. Also while spending all that time at Oregon State, I ended up playing on the rugby team for five years. I would like to get in good enough shape to play again against my oldest son who is also on the Oregon State team.

What is your favorite lift, movement or WOD? Least Favorite?

Right now my favorite movement has to be hand stand pushups. I am starting to get the hang of it and doing something upside down makes a fun challenge. My least favorite, being old and not very flexible has to be the overhead squat.

What is your proudest CF moment?

My first RX work out.

What is one tip you would give someone who is interested in CrossFit
or new to CrossFit?

Just show up and keep showing up.

Biggest impact CrossFit has made in your life?

I feel better now than I have in a long time.

June Athlete of the Month-Tonya Kelly

“She shows up every day and fights so hard for her health and her FUTURE, and she inspires so many of us, especially in the morning. She has gone from an athlete that couldn’t get off the ground without the assistance of a box to a badass who did 84 burpees today without a single complaint. She RAN in the WOD today! She is the reason that I drag my ass out of bed regularly. I’m just so proud of her - we all are - I know you are too”

Without further Ado! Tonya Freaking Kelly! 👏🏼👏🏼

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

Most of my childhood was spent in Oklahoma. My hubby and I got married at the tender age of 21. We moved to Oregon when we were 22 and have been here 25 years this May. (Don’t do the math, I’m old). I just love living here and never get tired of the sunrises, green rolling hills and trees for days. I work from home for Kaiser in information technology. I love my God, my family, my friends and Crossfit. Pretty much in that order.

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

I knew of a few people who worked out at BCF. My friend Julie K. asked me to join her many times. I thought she was nuts because “Fit” is in the title. I was about as far from fit as you get at the time. I finally gave in and said I would meet with Trevor. I fully expected him to laugh me out of the gym but of course, he didn’t. The rest is history.

What motivates you to come to the box week after week?

My people, my tribe, my FitFam. You get the idea. I also love the feeling of doing things I never felt possible. It’s addictive!

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

I want to become a Doula and help mama’s bring those beautiful little babies into this world. I also want to deadlift 300 pounds (I’m coming for you)

What is your favorite lift, movement or WOD? Least Favorite?

I love to deadlift and bench press. Anything I can muscle into submission. I struggle with anything that requires finesse (I’m looking at you Snatch).

What is your proudest CF moment?

There have been so many but I’m proud of myself for coming to terms with burpees. I used to dread doing them so much. But now we have come to a mutual appreciation now.

What is one tip you would give someone who is interested in CrossFit
or new to CrossFit?

Don’t let it intimidate you. There is a way to scale anything to fit you, and you'll still get a fantastic workout. If I can do it, so can you!!

Biggest impact CrossFit has made in your life?

This one is hard to answer without taking up several pages. I walked in the doors at 384 pounds. I was miserable and had given up. Crossfit has given me my life back, my confidence, my self respect and my health. It has given me a community of people that truly want the best things in life for me. I’ve met people who will be my lifelong friends.

Free write: (anything else you want to mention or say)

Thank you Trevor and Bethany for creating this amazing community where we cheer each other on, we laugh a LOT and we even cry together. Thank you Julie for believing in me when I didn’t believe in myself. Thank you Kathy F for inspiring me. Thank you to the amazing coaches for helping me bring out my best. And a special thank you to my amazing 6am FitFam for loving me through it all. That all sounds like an acceptance speech. 

“You like me, you really, really like me”
-Sally Fields

HOT TOPIC: Memorial Day "Murph"

Image courtesy BoxLife Magazine


BCF CrossFit Members


“Murph” CrossFit Hero WOD


The Farm


Monday May 27 @ 9-11am - Athlete briefing 8:30am


Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War [1]. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship USS Michael Murphy, and several civilian and military buildings have been named in his honor.
Content courtesy Wikipedia

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Content courtesy CrossFit.com


This year will be our first Murph at The Farm. We’ll be running heats every 30 minutes - please sign up for a heat as soon as you arrive and plan on arriving thirty minutes early. We’ll be running on the road, please run against the traffic. You can divvy the push-ups, pull-ups and squats however you wish. Strategies will be provided for you to pick your poison of choice. 

Concerned Murph could be too much for you? In true CrossFit style, this WOD is scalable to any athlete’s current fitness needs. If you are concerned speak with a coach about these options.

Afterwards stick around for a post-Murph BBQ! Please bring your own meat and beverage, and a side dish to share. A grill will be available for grilling. Feel free to invite the fam and bring games!

May Athlete of the Month- Nicol Dorciak

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

I was born and raised in Hillsboro Oregon, where I have lived in the same house my whole life. My family consists of two amazing parents, Walter and Bozena, a brother by the name of Martin, and our dog Coco. A few years before I was born, my parents moved to Oregon all the way from Slovakia, leaving behind all of their family because my dad was offered a job here. It was a tough choice for them to make, but they felt as if the states offered more opportunities. As I grew up, most of my life consisted of dance. I started dancing at the age of 3 and continued with it until the age of 17, when I decided to stop to enjoy my senior year of track. I did everything from ballet, hip hop, jazz, contemporary, and tap. When I started high school at Liberty in Hillsboro, I decided that I wanted to try out a new sport. I ultimately settled on track and cross country. My main events were sprints, hurdles, and jumps, with a focus on the 300 meter hurdles. I had the opportunity to compete in the State Championships during 3 years of high school track in both the 300 meter hurdles and the 4X400 relay, and I made it to the podium for all of my events. Now I mainly just run for fun, take dance classes whenever I have free time, enjoy CrossFit, go on hikes, and hang out with friends/family. After graduating from Liberty in 2017, I began college at UO.  This past year, I transferred to Lewis and Clark college where I am currently studying economics.

How did you hear about BCF and what made you want to join?
 What motivates you to come to the box week after week?

I heard about BCF from Sam Goovaerts, who I knew in high school, but we didn’t become really good friends until UO. I had to finish the final Open workout of 2018 somewhere, and he suggested that I come to BCF. The community at BCF is something special, and I instantly felt accepted since the first time I came in. Since I was moving back to Portland for school, I knew that I was going have to find a gym in the area. I tried a couple places a little closer to home/school, but nothing compared to BCF. I have always enjoyed being physically active, and coming to the gym is something that has become a part of my lifestyle. I don’t really think about "going" to the gym, it is just something that I do because I enjoy it.

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

My biggest goal at the moment is to graduate from college, obtain a Bachelors in Economics, and possibly pursue a Masters of Science in Finance. Then, I would hope to get a job somewhere, but don’t really know what I want to do after graduating or where I want to go. Athletically, I want to try closing the gap between Sam and I, maybe get better than him one day LOL JK. Honestly, I would just like to get more comfortable with gymnastic movements specifically (i.e. muscle-ups/butterfly pull-ups), and would also like to make more gains in my lifts. Sometimes it is hard to be patient, but I know with the programming at BCF that I will get there!

What is your favorite lift, movement or WOD? Least Favorite?

My favorite movements in CrossFit are toes to bar, box jumps, box jump overs, handstand pushups, running, and burpees. My least favorite movements would have to be thrusters, snatches, wall balls, assault bike, and chest to bar pull-ups. I’m indifferent on everything else!

What is your proudest CF moment?

My proudest CrossFit moment is getting Athlete of the Month before Sam LOL. Actually, the thing I am most proud of in CrossFit is looking back at the progress I have made. Before starting CrossFit I couldn’t do a strict pull up, struggled to back squat anything heavier than my body weight, and there were many other movements that I was unfamiliar with. Now, I can do so many more things I never thought were possible for me, and it is very exciting to see the progress.

What is one tip you would give someone who is interested in CrossFit or new to CrossFit? Biggest impact CrossFit has made in your life? 

I had always been active and athletic, but I was super intimidated when I first walked into a CrossFit gym. I had told Sam that I was interested in trying a class with him at Lane 5 in Eugene. One day, I did and it was the best decision I ever made! I remember the first workout was a sprint that included thrusters and burpees. I thought it was one of the hardest things I had ever done, it felt comparable to an all out 400m sprint. Even though it was hard, it just made me want to come back, and try more. Every gym that I have been to has an accepting community,  and helpful coaches. Everyone wants to see you be the best version of you! Having that support has been so motivating. The biggest impact that CrossFit has had on my life is through this journey Sam and I were able to become best friends. I am super grateful that CrossFit has brought us together, and that I have been able to build relationships with everyone at the gym!

Gymnastic Course

Get READY, we are 5 WEEKS away from BCF's Gymnastic Course with Trevor! The sign-up sheet is located outside the office on the counter.  For more detail visit Gymnastic Course!

Bring 3, Learn, & Share - BCF's Doterra Essential Oils Class

I am super excited about our next BCF's Doterra Essential Oils class! Thanks to Tonya's awesome idea we are going to bring 3 oils or products you have been struggling to use. At our meeting I will provide you with research and ideas, plus we will all share personal experiences.

It is EXTREMELY important that you RSVP and comment in the Event with a post of which oils or products you will be bringing. That way I can be prepared with information JUST FOR YOU and the group!! If at all possible please post your oils by April 20th.

If you're new to essential oils and just want to come join, relax, socialize, and listen you are ALWAYS welcome! You don't need to stress or bring anything but your fabulous self!

Please contact me if you have any questions!


Hot Topic: Goal Setting

With The Open having come to a close, we’re all sad and glad at the same time that it is over. Many of our members posted triumphs and frustrations, your coaches included. There’s probably a workout that’ll haunt you until you get to do it again - and one you could not be prouder of yourself. The Open has a way of bringing out the best in us, and many of us see PRs… but it also shines a bright light on areas we can improve. No one comes out of The Open without something to work on - not even the elites. Not even the athlete who will ultimately win the 2019 CrossFit Games. In fact it is the drive they have leaving these competitions that will lead them to their victory.

Wherever you may fall in the above, we want you to take a step back and look at how far you have come. Look at the community you are a part of. Look at the efforts you are making to give yourself a better life. Look at the kiddos looking at you - you are leading by example. 

Reflect on how you went into The Open and how you came out of The Open. Think about what you want your goals to be now that it is over, because just like all competition, once it’s over, it’s time to get back to work. If you are not sure how to reach your goals, pull any coach aside and ask for help. One way we all can get better is by sticking around for the accessory & core work Coach programs for us. Think of our strength complexes like the forging of a sword and the accessory and core work like the sharpening of that sword. You can’t create the most powerful weapon possible without the forge and the sharpening stone. To reach your peak potential you must utilize all the tools put in front of you!

Dynamic Duo April Athlete of the Month- Adam Shepard and Greg Van

We love the friendly competitiveness Adam and Greg have and we couldn't think of a better duo for our April Athlete of the Month! 

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

Adam- I’m privileged to be a husband to my beautiful wife Becca for the last 18 years and have 2 great boys Noah (8) and Ethan (5). I split the coasts growing up. I was in Oregon until I was about 13 and moved to New York where I met Becca. We moved back to Oregon in 2005 and see Oregon as home for sure! I'm a real estate agent and enjoy working with people and negotiations. There is something very satisfying about quickly learning what motivates people and then bringing 2 groups together for a win win even when it appears that they are nowhere near coming to a deal. As far as hobbies go, I would officially say I love CrossFit! I also enjoy mountain biking and Greg is helping me learn to hunt. Its nice to have Greg return the favor after all the vast knowledge I have had to drop on him concerning CrossFit.  In general, I enjoy being outside and with my family!

Greg- I'm was born and raised local from the big city of Gales Creek. I was actually born in my house, the same house my Dad still lives in. I graduated from Forest Grove High School in 1998 and then went to PCC for my Associates degree and then started working for Intel after that, where I have been ever since. I met my beautiful wife Jessica, in 1998 when she was on a trip from Nebraska visiting family here. You could say it was love at first sight. We got married in 2002 and we now have 3 wonderful kids! Luke (13), Bella (11), Reid (7). We were finally able to move from our townhouse in Hillsboro last year and now reside out in the woods in Gaston on a couple acres with room for the kids to play. My main hobby and passion is hunting, specifically archery for Elk. I also love to fish, play basketball and golf, play guitar (although I consider myself retired), be with my family and just do anything outdoors.

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

Adam- One of my best friends in Portland had started CrossFit. He is older than me (55 years old, that’s NOT old, just older than me!) I could see he was getting fitter. One day he was at my house for dinner and started wrestling with my boys. I joined in the horseplay but quickly tired out and had to sit and watch. As they continued to play I had a VERY heavy and emotional weight come down on me. I fast forwarded in my mind 3 or 5 years down the road and wondered if I could keep up with my boys, go for hikes, run around with them, all while watching my friend playing with my kids. I couldn’t stand the thought of it. I said to myself “I have always said I would do ANYTHING for my kids…so why am I not willing to get fitter, to make those sacrifices?” That night I started looking at Crossfit boxes in the area. I was actually looking for the one in Forest Grove as it was the only one I had seen, yet a Google map pin popped up in the middle of a field in Banks. I sent the web page to my buddy and asked if I should go the next day. He emphatically said YES! I was scared to death that first day. I sat in the car and seriously thought about driving away. Once I committed to walking in the doors, the coaches and athletes welcomed me in and helped so much! Once I got a taste I was addicted! 

Greg- Well my other son (you may know him as Adam, but I refer to him as my son since I teach him so many new things...like how to get his first muscle up for instance!) invited me to join him for a class on a very early Friday morning. I was a little hesitant, this was definitely outside of my comfort zone. The energy and welcoming of the 6 am crew and coach was great and made me feel a little more at ease. At that class, I realized I wasn't in as good of shape as I thought I was and that if I didn't pace myself during my first WOD I was going to throw up, lol. After that I was hooked and decided to join! 

What motivates you to come to the box week after week?

 Adam- I started because of my kids and my health, now its all about beating Greg. JOKING I really love pushing myself, its kind of that simple. My overall WHY is being the best version of myself for my family. 

Greg- I like the results I'm seeing and how I'm getting stronger and being able to do things I didn't think I would be able to do. The coaches and athletes are awesome and it’s just a great community you want to be a part of. Being able to keep my son (Adam) in check is also a small part of it. I do let him beat me on a WOD every once in a while though, like a good parent should do when playing with their kids. Jessica's example keeps me motivated too! She's always had better motivation to work out than me, so I just try to keep up with her the best I can.

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

Adam- I would like to become more proficient at some of the movements I have just learned, like DUs and MUs, and keep building weight on the barbell! One major goal is to have my ring muscle up before Greg, I’m feeling pretty good about that one! 

Greg- I would say my main athletic goal is to bring Trevor to tears when he sees my perfect squat form one day. Handstand walks would be awesome to get but I'm not good being upside down so that will take a lot of work. Ring muscle ups, eh, I could take it or leave it...may let Adam get that one first since it would mean a lot to him, and I care about making him happy. My professional goal is to...RETIRE...EARLY...

What is your favorite lift, movement or WOD? Least Favorite?

 Adam- I enjoy deadlifts and cleans. I have LOVED doing the open. Being my first year, I wasn’t sure what to expect but its been very satisfying pushing myself and getting pushed by the 6am crew!!! Least favorite, the bike I hate that demonic bike!!!! 

Greg- Favorite is sumo deadlift, bench, assault bike, box jumps and wall balls. Least favorite is burpees. It's an unnatural move and should be banned, IMHO.

What is your proudest CF moment? 

Adam- I think the Cross Town Throw down. I was just a couple of months into CrossFit and I really wanted to see what I was capable of and see what the thrown down was all about. Zach Rhyne was my partner and we really had a great time! It was great to come in 3rd in our division. I cant wait until this years throw down. If Greg hasn’t given up CrossFit by the next throw down I’ll let him ask me to be his partner. 

Greg- Getting my first muscle up and HSPU. Seeing Jessica get HSPU's on 19.3 was pretty awesome too. Also, seeing my son get his first muscle up after I showed him the way. 

What is one tip you would give someone who is interested in CrossFit or new to CrossFit?

 Adam- Check your ego at the door! Anyone can beat Greg at any WOD any day! Seriously don’t be overwhelmed just get in the door and start the journey. See where it takes you! Be open to coaching, be open to listening and be willing to compete with yourself and not compare yourself with others. Learn from the other athletes and simply have fun! 

Greg- Just try it! Be patient learning the moves and progress at your own pace. Learn to love the bamboo stick and how to remove weight off your bar when your form isn't correct. Listen! This is the voice of experience speaking!

Biggest impact CrossFit has made in your life? 

Adam- All around better health. I eat vegetables now so that’s cool! I feel better and all the hobbies and activities that I have always loved are simply even better now, I enjoy hiking and mtn biking even more thanks to the gains in my health!

Greg- I was talking with coach Mickey the other day at the box and he was saying how he feels it's good for everyone to have something in their life they do that is hard and challenges them (loosely quote, but you get the point). What he said really stuck with me and as I look back over my 8 month Crossfit journey so far I can see how I've already accomplished things I didn't think I would be able to do. Crossfit has helped me to break down mental hurdles that I tend to put in front of myself. Looking forward to seeing where I'll be a year from now!