"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: The CrossFit Open @ BCF

The CrossFit Open is rapidly approaching and is going to be one of the most-fun Opens within our community, yet!

What You Need to Know

You might be thinking, “Isn’t The Open usually in February? 🤔” In the past, yes, it has been. CrossFit HQ announced some big changes earlier this year, you can read about them here: http://www.bcfcrossfit.com/2019/01/january-2019-hot-topic-how-crossfit.html

The upcoming CrossFit Open starts October 10th. We will have four intramural teams competing against each other. A draft will determine your team placement. You do not need to sign-up for The Open through CrossFit HQ in order to compete at our box, but we encourage you to, because something about that $20 entry fee quite often brings out a whole new side of your inner-athlete.

A Facebook-live team draft event will occur September 29th at 3pm. In randomized order, team captains will draw each round for placement from two jars. All RX athlete names will go in one jar, and all scaled athlete names will go in another jar. AM/PM athletes will be different colors so we can divide everyone up to truly have mixed teams.

Each team has a set of co-captains. These athletes have been pre-selected and are:
  • Tonya Kelley & Jessi Holycross
  • LaGrand Davis & Blake Wandell
  • Tony Sanchez & Sarah Burley
  • Andrew Downey & Jaala Brooks

The Catch

After draft day each team will be given a set amount of athletes to recruit. These will be athletes who’ve not yet signed up to partake in The Open at our box. Recruits will be placed directly onto the team they’ve been recruited to. Once all recruits on all teams have been filled, more recruit openings will be released. This will continue to happen through October 14th. Recruiting will be closed as of 5pm on October 14th.


Placement Score

Each team will earn points based on placement. As long as you complete the workout each week (within The Open’s time frame of Thursday after the announcement to 5pm on Monday) you will earn your team 1 point. However, you will earn more points based on your placement in the standings. 
  • There will be 2 divisions: Scaled and Masters. It doesn’t matter if you are female/male, masters or not - you will be placed based on if you did the workout Scaled or Rx.
    - If we have 5 athletes, the top place would get 5 points and the last place would get 1 point. 
  • ***Only your first attempt of each week’s WOD will count towards your team’s score.***
  • ***You must hand a score card in. No card = no points!***

Spirit of the Open

The Spirit of the Open is given to someone who demonstrates determination, positive encouragement, conquers a new movement, and/or someone who just stands out that week. On Friday classes only, individual athletes can recommend someone to the coach. You may not nominate yourself. 😜 Athletes are responsible for telling their coach who they’d like to nominate - coaches are not being required to remind their classes! Your coaches will then be responsible for texting Bethany the name they heard the most, and bonus points will be awarded. 


  • Last day to sign up: September 28th
  • Draft day: September 29th @ 3pm*
    *time subject to change
  • Recruiting begins: September 30th
  • The Open begins/Last day to recruit/be recruited: October 14th
  • Last day of The Open: November 11

September Athlete of the Month- Sam Goovaerts

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

I have lived in Banks my whole life with my family. I went to elementary and middle school in banks, and went to Liberty high school in Hillsboro. Growing up I was very into soccer, playing it competitively at Liberty and through FC Portland. Currently, I am entering my junior year of college in the product design program at the University of Oregon. 

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

My first introduction to BCF was when Trevor came to my fitness class at Banks Middle School. We did a body weight workout, and I thought it was really cool. I even got the best score, so I felt pretty good about myself. Trevor was advertising the athlete summer camp to the class, which I signed up for a few days later. Now I coach the same camps that I participated in when I first started crossfit.

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

Apart from just wanting to feel good and be healthy, I don’t really have anything specific that motivates me to come back. Working out is just a part of my day, and it’s not really a question if I’m going to workout or not. I will say that Nicol does motivate me to do more, and work harder. She’s always doing some extra stuff trying to get better than me, and I’m not about to let that happen.

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

Im probably the lamest person ever when it comes to goals because I don’t really have any amazing ones. All I want is to be able to look good and move well. I used to set goals for certain weights, but my mentality has changed; longevity and the quality of movement I'm doing has taken priority, but I still like to PR and kick Trevor’s ass once in a while. In other aspects of my life I hope to graduate and get a job as a Product Designer working with CAD modeling and rapid prototyping methods like 3D printing.

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

My favorite lift is any heavy snatch, but less than two reps because anymore and it’s cardio. I am also a big fan of muscle ups or really any gymnastics movement. My least favorite movement without a doubt is the deadlift, I hate it with a passion. I also really don’t like AMRAP’s because there’s so much mystery in them. How many rounds will I get? who knows, all I know is that it sounds like a lot of work.

What is your proudest CF moment?

My proudest crossfit moment is being able to workout without constant back pain. For over a year I had suffered with pretty consistent back pain that progressively got worse. After seeing a plethora of different professionals, I was able to establish the root cause and begin fixing it. It's been about 8 months since making a change and things are moving in a positive direction. Funny enough, the answer to my back pain was tons of core and ACCESSORIES!!!. Accessories are the key to a strong and healthy body and have become vital for me to do everyday in order to live a pain free life. Turns out Trevor knows what he’s doing programming all those accessories.

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

Don’t take it too seriously. Unless you are planning on going to the games, use crossfit as an outlet to feel good and be healthy. Making gains and getting stronger is an awesome feeling that everyone should strive for, but there is more to it than hitting PR’s.

Biggest impact CrossFit has made in your life?

Crossfit has made a huge impact on my life. It has given me a job, as well as a community to be a part of. It has made me stronger, more aware of my body, and taught me how to take care of it. Most importantly, without crossfit I probably would never have gotten a girlfriend.

Free write: 

You don’t have to kill yourself in the gym every day. Consistently beating your body down day after day adds up, and ultimately puts you at risk for injury. Don’t be embarrassed to scale a workout or do less reps. Listen to your body and adjust. Some days I purposely go easier, using lighter weights and lower intensity. Doing this allows me to push myself more on the days that I go at a higher intensity. It’s all about finding a balance, and allowing your body to rest when it needs. We spend so much time in the gym breaking down our body, but don’t always pay attention to recovery and rest, which is equally important. As always If you have questions ask a coach, we’re always looking out for our athletes and want them to feel safe and comfortable.