"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.

Strength: Conjugate Methods

Do you want to:

  1. Make gains in your DL, Squat, Bench
  2. Break through a strength plateau
  3. Improve core stability, pushing, pulling and squatting power
  4. Expose, dissect and improve weaknesses/imbalances
  5. Improve technique
  6. Learn your specific weaknesses and ways to improve them
  7. Learn how to avoid plateaus, keep variance, use the power lifts with proper technique and select the correct special exercises to enhance the CrossFit athlete.
  8. Learn how to Increase loads by special means and accommodating resistance (i.e. bands, chains, etc)
  9. Apply the concepts of the Conjugate System by revolving large and small exercises, as well as to understand proper loading of volume and how to change intensity zones.

Then this class if for you…

Athletes will learn about the Conjugate System: how to vary exercises, volume and loading to develop top-end strength. Emphasis is placed on the three major lifts: back squat, deadlift and bench press, although instruction is applicable to all strength training. The course also includes information on numerous assistance exercises and accommodating resistance (box squats, bands for lifts, sleds, ropes, etc.). All methods can be used with CrossFit to help increase one’s overall fitness.

Program Dates:

September 17th - November 1st
  • First come with payment secures spot. 
  • There are only 18 spots so don't delay in registering. 


Tuesday's at 6:30pm
Thursday's at 6:30pm
Saturday's Homework 


BCF Members $120 per cycle
Non-BCF Members $170 per cycle

Please note there will be no refunds for this cycle.

For More Details:

Contact Trevor at 971.295.7511 or exlinebcf@gmail.com