"A Community that SWEATS Together, STAYS Together."

We don't support RACISM in our doors or outside of them! We don't agree with and will NOT tolerate Social Injustice!

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: Barbell Etiquette


DID YOU KNOW...

Did you know there is a right and a wrong way to load and unload a barbell? 


As you’re increasing weight on the barbell please always have the heaviest plates on the inside. Yes, unfortunately this means sometimes having to completely deload the bar to replace that weight with a larger plate. 

For unloading the first side, please lift the barbell slightly off the ground and push the plates off and away from you. Unloading the other side gets much easier by simply standing the barbell up and letting the plates slide off. 

Please avoid as best as possible having a lot of skinny plates on the bar. For example, once you’re increasing weight from having a 15 and 10 next to each other, it’s time to replace those plates with a 25. 😀

Did you know you’re defeating the purpose of using clips at all, by not putting them tight to the plates?


Clips help the plates stay in place, and minimize a weight-shift while a lift is being performed. Get those clips as tight to the plates as you can! The rounded side of the clips should be facing away from the plates. This allows the plates to snuggle a little harder.


If you’ve ever almost thrown an adult tantrum trying to get clips on or off a barbell, don’t worry, you’re not alone. To easily slide clips on or off a barbell, simply pinch the handles together with one hand and use your other hand to guide the collar on/off the bar.


Did you know there is a preferred order and amount of plates per rack along the ski erg wall?



Did you know every time coaches hear an empty barbell hit the floor, we die a little bit inside?


Jokes aside, an empty barbell coming into abrupt contact with the floor should be avoided at all costs. Every time an empty barbell is dropped, the inner workings of it do die a little bit. Please help us as best as you can maintain the integrity of our equipment!


If you did not know these things... now you do! 😀 


SO FRESH AND SO CLEAN CLEAN


On the topic of keeping equipment germ-free, please do not directly spray the equipment with cleaner, but rather spray a towel and then wipe the equipment down. This is particularly important with barbells, if cleaning sprays get into the bearings it will destroy the bars. 

BCF is Closing until Further Notice

BCF family,

The time has come for us to shut our doors until Kate Brown lifts the lockdown. With the new state mandate we will no longer be able to operate in our box. HOWEVER!! Thankfully, we have our at home and garage gym workouts ready to keep you moving and sane. We know this is not ideal but we have been working hard to make the best of a difficult time. Our team sat down today and hashed out a plan that we will send out to you tomorrow! Just know we have some FUN and EXCITING things coming your way! 

Stay SAFE and HEALTHY!

Your BCF Team

Save the Date! April 18th Pelvic Health Doctor of Physical Therapy Anne Patron Joins Class!

On April 18th Doctor of Physical Therapy Anne Patron of Therapeutic Associates Physical Therapy Forest Grove (TAPT-FG) returns, joining the 9am class to teach us how to engage our core and pelvic floor during a workout. Programming for that Saturday's class will be optimized to assist her instruction.

Afterwards, one-on-one 15-minute private consultations will be available for anyone who wants to speak with her about something specific. No bodywork will occur at these consults. A sign-up sheet will be out under the clock starting next week. If you wish to keep your reservation private, simply "black out" the time slot you want on the paper and contact Coach Jenn at rathbonebcf@gmail.com letting her know.

Attending class is not a prerequisite to reserving a consultation with Anne, although highly recommended.

What is a Pelvic Floor?


Your pelvis is located between your abdomen and your legs. Your pelvic floor is made up of muscles and tissue between the bony parts of your pelvis. The pelvic floor is responsible for supporting the function of urination, bowel movements, sex and pregnancy and delivery. It also keeps the bladder, intestines and reproductive organs in place.


Conditions TAPT-FG can help with:

  • Urinary & bowel dysfunctions
  • Breast cancer
  • Pelvic & genital pain
  • Musculoskeletal pain
  • Sexual dysfunctions
  • Lymphedema
  • Post-surgical pain
  • Pediatrics
  • Pregnancy


Pelvic Floor + CrossFit:


If you have ever:
  • Peed while jumping (double-unders, etc.) - or fought the incredible urge to
  • Peed while squatting - or fought the incredible urge to
  • Emptied the tank "just in case" before the workout
You will want to attend this class. Ladies, having given birth does not mean you are destined to pee your pants for the rest of your life when you cough, laugh, sneeze, jump, etc.


Details:

  • Cost: Free, members only
  • Date & time: April 18th @ 9am - consults begin @ 10am

Questions?


Email Coach Jenn at rathbonebcf@gmail.com.

BCF CrossFit's Coronavirus Plan


Whether you walked in our doors eight years ago or last week, your health and safety is our primary concern. Our daily goal is to help our athletes leave stronger and healthier than when they walked in the door. This message is to ease any fears, answer questions, and to let you know that we have a plan in place for any circumstance that we can control.

As a community and as a country, we are currently facing some new challenges, which can create a certain amount of uncertainties and stress. However, with new challenges and uncertainties also comes opportunities; opportunities to showcase how powerful we are as a country, community, and as individuals! At “The Farm”, our primary goal over the next couple months is to ensure we remain a safe haven for you to spend an hour each day working on “YOU”. That hour will help you keep your body and immune system strong, relieve stress, and leave you ready to tackle whatever the world is throwing at us.

To ensure we are providing this safe haven we are going to be doubling our cleaning schedule for the entire gym (including the athlete area, bathrooms, and kids zone). We are asking that all athletes wipe down their equipment after each session, and wash their hands upon leaving. We have chosen to provide cleaning towels and On Guard spray bottles for our athletes instead of disinfectant wipes for several reasons. To begin with, we can’t get any wipes right now and certainly not enough for the entire gym to operate daily. Most importantly, in scientific studies On Guard is proven to be more effective at killing germs than the wipes. We ordered new Black cleaning towels that will be available for Monday’s classes and they will be switched out regularly.

BCF is a microgym, and this is a good thing! We have roughly 120 athletes with 50-90 coming through on any given day. We have control of what goes in our classes, what athletes are doing, etc. In comparison to a globo gym that see’s 100’s to 1,000’s of athletes everyday, with very little control over their athletes, what they are doing, if they are cleaning equipment, etc.

If equipment is being disinfected after every class you are only being exposed to your class members in a very controlled environment, which makes BCF a very safe place to train. In the unlikely circumstance that a BCF member is confirmed to have been affected, please remember it is unlikely they were infected at The Farm, but nevertheless we will shut down the gym for the day, so it can be thoroughly cleaned and disinfected before resuming classes.

Finally, it is unlikely but there have been forced shutdowns of gyms in other parts of the country and in the world. If this happens, we will be providing individualized programming for each athlete along with demo videos, and 1-on-1 follow ups with our coaches, so each and every BCF athlete can keep their health and fitness strong until we can reopen The Farm. Regardless of how the next few weeks to couple months play out, I know our community is special and together we will come out stronger and healthier on the other side!

March Athlete of the Month- Josh Keanaaina


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


I am a father of 4 and my main job is to care for my children and run the house. I’ve been a homemaker for over 10 years and during that time I’ve also worked from home as a filmmaker. I love to see, learn about, and make movies. I’ve also been a musician and vocalist as long as I can remember. Music is very important to me. (Which is why Country music makes me so angry, since it is an affront to the ears...haha)



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


My wife Julie heard about BCF from Pre-coach Alise at Church, and then a short time later, we met Trevor and Bethany at Momo’s Shaved Ice when I was playing music there. Meeting Trevor and Bethany is what made the difference—adding to the glowing review from Alise and Juan and our desire to be fit. I’d been looking for something different that would address all of my fitness goals. CrossFit was that thing for us.

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


The biggest motivator for me now is my friendships with the people at BCF. I enjoy seeing progress in myself and others over time. The competition is fun. It feels awesome to have a chance to use my strength and work hard.

What are your goals? Personal/Professional, and/or Athletic?


My top goal is to be a great resource and example for my kids. It takes a village and it’s only just begun.


All my professional goals are secondary to the first, but I am working on recording a few songs and trying to gig more. Also, I would like to be involved in making bigger budget films, but the time to pursue that would be after my kids need me less. 


As an athlete, I’ve been striving to get to the RX level for every WOD. I respect the hard work it takes to get there and remain there. And I’m discovering that a nice side effect to the effort required is improved aesthetics, which I never thought were important before, but I’m discovering feels really nice.

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


I love lifting heavy, but I also like gymnastic movements that require technical skill despite not being able to do most of them. In the past, I have dreaded cardio movements, but I’ve come to appreciate the endurance that come with them.


What is your proudest CF moment?


Nothing really sticks out to me except the decision to get started. As with everything else—to succeed at something you keep choosing to continue despite boredom, obstacle, or failure. It feels good to have made it this far. I look forward to keeping it up.

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



I would say that if you’re new to CrossFit, you’re going to have a blast learning to do things you’ve never done before, and the best advice I have is to try to find something about the process that you can look forward to every time you workout. Make small goals and achieve them. And lastly everyone is sore for the first month or so... Keep going!


Biggest impact CrossFit has made in your life?


Besides providing the most sustainable option for fitness I’ve ever experienced, and the opportunity to be involved in an amazing community, and daily reminders that I can do things that seem impossible, the most impactful thing about CrossFit has been changing my relationship with food—specifically what I’ve learned about the type of fuel I provide for my body. Crap in=Crap out. 

Free write: (anything else you want to say.)


I just want to shout out to the 9am Class and express my appreciation to all the Coaches/Admins at BCF and to everyone I’ve ever worked out with.