"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.


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!


~Bethany


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!

March Athlete of the Month- Bobbie Gregg

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


I was born and raised in Oklahoma, but have lived in Oregon the last 21 years. My husband Mark (y’all know him as “Senior”) and I have been married for 27 years. We have two grown kids (y’all know them as “Junior” and Syd). “Junior” is a Combat Medic with the Army and Sydney is in college to play basketball and study nursing at Columbia Basin College in Pasco, Washington. I teach third grade at Banks Elementary and my hobbies include hiking, going to the beach and spending time with family.


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


 My family and I started with BCF while they were still in the Banks High School gym a little over six years ago.

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


My goals include continuing to enjoy life, stay active, feel younger than I am (third graders help with that) and enjoy time with family, and be able to retire healthy and active.

What is your favorite movement? Non-favorite movement?


My favorite movement is the dead lift. (There is not a whole lot you can do wrong on that one.) My least favorite move is the snatch.

What is your proudest CF moment?


My proudest CrossFit moment was the first time completing “Murph” Rx minus the weight vest. I was slower than the sloth running club on a track of peanut butter, but I completed it.


What is your biggest motivation in life?


My biggest motivation in life is my family. I continually strive to be someone they respect and look up to, though many times I look up to them.



Biggest impact CrossFit has made in your life?



The biggest impact CrossFit has made in my life is that it has brought me out of my comfort zone and it has made a lifelong influence to me and my family.






March 2019 Newsletter




Applicable links:

The 7:30pm Class is BACK with NEW Sign-up Procedures

BCF... After careful consideration, starting March 4th we are bringing back the 7:30pm class BUT we have installed some new sign-up procedures. The 7:30pm class will be offered Monday through Thursday only if we have 2 sign-ups or more. 


Here's the new procedures:

1. You must sign-up on Wodify by 5pm each day.
2. There must be 2 or more people registered by 5pm otherwise the class will be canceled. 

If you have any questions please reach out and let us know!


February 2019 HOT TOPIC: New Policies for Kids Zone & Athlete's Area



It has been brought to several coaches attention recently, that frequently the Athlete’s Area seating at the box is littered with clothes, bags and children leaving nowhere to sit. Because many of our members enjoy hanging out before and/or after class, we are implementing a new policy for both the Athlete’s Area and Kids Zone.

If you are an athlete, meaning you are there to workout, you are welcome to sit in the Athlete’s Area. Children, regardless of age, must be in the Kids Zone at all times, unless they are participating in an upcoming class or just completed a class. Children who are able to do so themselves are allowed to leave the Kids Zone to use the restroom.

In an effort to keep the Athlete’s Area clutter-free and seating available for sitting, please place all bags, clothing, etc. in the cubbies next do the back door. There will be more cubbies and coat space coming soon.

Measles Prevention

As you've probably heard there is a measles outbreak occurring near us. To help protect our more vulnerable athletes, coaches and their babies, we would appreciate our members take the following into consideration:


  • Measles is airborne and lingers for up to two hours, so anyone showing signs of being sick should stay home.
  • Do not bring any unvaccinated children to the gym. This is to protect them and others. 
  • If you have any known exposures to the outbreak please notify us immediately so we can discuss the actions we must take to ensure no further exposure occurs.
  • If you are not sure if you’ve been exposed, click on the following links:
    Exposure Sites in Washington | Exposure Sites in Oregon
  • If you have been sick or think you might be catching something, please wipe down ALL equipment used including bamboo sticks, jump ropes, bars, med balls, dumbbells, kettlebells, handles and seats on the rowers, bikes, ski ergs, etc. Please wipe up your sweat!


Thank you so much for understanding and your compliance. It takes a village, and we want to keep our village strong and healthy!

--

“Measles symptoms begin with a mild fever, cough, runny nose and red eyes, followed by a rash.

If you or your child show signs of measles, call your health care provider before coming in so they can limit exposing anyone else in the waiting room.

If you have any further questions about the measles, call your local health department:

Clark County Public Health: (360) 397-8021
Clackamas County Public Health: (503) 655-8411
Multnomah County Public Health: (503) 988-3406
Washington County Public Health: (503) 846-3594
Oregon residents can visit the Oregon Health Authority website to find out if they're vaccinated.

"Measles can be so contagious that you can be in a room, and if you’re susceptible, two hours after someone with measles left, and still get the disease," said Dr. Alan Melnick, the director of public health for Clark County.”
Credit: https://katu.com/news/local/health-officials-41-confirmed-15-suspected-cases-of-measles-in-clark-co-outbreak

NEW Inclement Weather Cancellation Policy

Well it looks like we might see some winter weather this week, FINALLY! With the new 5am class we are going to make some changes to our Inclement Weather Cancellation Policy. If possible, we will make any cancellations to the 5am and 6am classes the night prior. All other classes we will wait until the morning of and assess the situation. Our goal is to have cancellations out at least 1 hour prior to your scheduled class. We will post here on the website, Instagram, and Facebook. Please make sure you are checking these media outlets before attending class. 

With that said, the 5am class on Monday, February 4th is canceled. Our plan is to keep the 6am but please check our media after 5:30am. If Trevor gets up and it's not safe then we will cancel it by then. If you don't see any notifications by 5:30am then the 6am class is a go:)


February Athlete of the Month-Juan Enriquez

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


I grew up in the country/farm lands of eastern Washington State mainly around apple orchards. I eventually met my wife Alise, (some might know her as coach Alise) and we got married at the age of 18….no she wasn’t pregnant LOL. We were just “know it all teens” Kids didn’t come around until we were 21. We are a family of 6, oldest to youngest: Alise 33, Juan 24+9, Damon 13, Keenan 11, Niko 7 and Adalyn 3. This might seem like a big family in this area, but we are actually a small to average size family for back home. We really enjoy any trips that have warm weather, riding 4-wheelers and camping. We migrated to Oregon after I was hired on with Harder Mechanical as a Project Engineer for the Intel Ronler Acres site in Hillsboro. Time flies when your having fun because that was like almost 8 years ago. 


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


I heard of BCF through Alise. She had tried some CrossFit when visiting her sister in Utah and decided to start looking for a local box immediately. I joined basically at the same time she did but took about a year off when we moved from Cornelius to Yamhill. I have been a member at BCF for about 4 years now.


I still remember walking in and not even being able to do a pull up. Still can’t cardio, but I think I’m getting the hang of Power Lifting and Olympic Lifting. 

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


Goals would be to continue improving my overall health. Still not where I would like to be but always improving. 

What is your favorite movement? Non-favorite movement?


I would say my favorite movement is bench press because #chestdayisthebestday. My least favorite movement is OHS mainly due to poor shoulder mobility but even that has come a long way…. like OHS with only a PVC pipe.…yeah it was bad. 

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


I always wanted to be a music producer. Make the beats and put it together for artists. That’s only but a dream now. 

What is your biggest motivation in life?


My biggest motivation in life is my family. Seeing our own kids do sports and have interest in working out give me more of a drive. 


January 2019 Hot Topic: How the CrossFit Games are Changing


“CrossFit stands on a precipice. It’s global domination of fitness is rapidly expanding.”
–Morning Chalk Up

You may (or may not) have heard within our little sliver of CrossFit community, that the CrossFit Games are changing. This will be our last year having our Annual “Friday Night Lights” five-week event, which we’ve run during the months of February/March in conjunction with The Open several years in a row now. With the CrossFit Game changes, The Open will now be in October and as most of you know that is a busy football month for The Exlines (#gobraves!). This doesn’t mean The Open is going away in October just the Friday Night Light format that has been used in the past. In the meantime, BCF athletes should be on the lookout for details involving our very last Friday Night Lights Open in February and a new BCF format to begin in October with the unveiling of the new CrossFit Games Schedule.

WHAT ARE THE CROSSFIT GAMES?


“The CrossFit Games are the world’s premier test to find the Fittest on Earth™. They are world-renowned as a grueling test for the toughest athletes on Earth as well as a thrilling experience for spectators. Since its inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.” (Credit: games.crossfit.com)

The road to The Games begins with The Open, where any athlete competes for an invitation to Regionals. After Regionals,  only the best would move onto The Games.

SO WHAT’S CHANGING ABOUT THE GAMES?


Greg Glassman (Founder and CEO of CrossFit) wants to restructure The Games to emphasize CrossFit’s core mission - health. His goal is to expand the number of CrossFit affiliates to 150,000 worldwide, bringing health to more communities.

Each country with a CrossFit affiliate will have the opportunity to send their fittest man and fittest woman to The Games, as opposed to only top-performing athletes regardless of their country. Athletes from all 162 affiliated countries will participate in The Open through their local affiliate, just like we do in our own box. Then instead of top performers heading to Regionals (one big event) as they would in the past, they will participate in 15 sanctioned CrossFit events around the world. The top 20 fittest men, top 20 fittest women, fittest teams, top individual athletes from each of the 162 countries, and the winning male and female from each of the fifteen events, will qualify for the CrossFit Games. Additionally, “Up to 4 individual athletes may receive at-large bids to the Games at the discretion of CrossFit Inc.” (Credit: Morning Chalk Up)

“A higher intensity, denser format, where there’s less to watch but more to see.”
–Greg Glassman, CrossFit Founder