October BCF Newsletter!

So much amazing stuff is happening at BCF. As I’ve said many times before, we are blessed to have such an amazing community of people that truly care about each other and look out for one another. This is not true to every box, so we are lucky. I am super excited as of late from all the new athletes we have. It seems like a new face is in a class each day, I LOVE IT!! When your goal is to help as many people as possible and people keep coming in the door, life is good. I truly love being a part of the BCF family. So when you see a new face, jump in and say HI! Pair up with someone new during warmups. Show them the BCF friendliness that we all have.

Some things about the next several weeks of work….we will stay on the current strength cycle until close to end of year. This will help get our absolute strength up and ready to transition to “Open” style conditioning, lots of AMRAPS 8-12 min long, continued strength work sprinkled in and topped with a hint of high volume gymnastics…. Mmmmmmmmm, a recipe for success. Those of you that have done the Open before, you will have #s to beat. Everyone else, no time like the 1st time.

If you have an injury, please let us know so we can modify as needed. Always be ready and willing to scale as needed to remain healthy. If a coach has you take weight off bar, keep it off. Don’t put it back on when they leave you. We are doing you a favor. Please let us help. If you have upper body injuries, we will work lower/core. We can and will work around all issues. If you are struggling with a skill…DUs/Mus/HSPU, etc. let us know so we can give you things to work on. There are progressions for most things that work, just ask.

Please keep in mind that the equipment in the gym is yours…I see some people not thinking and banging around bars/plates/boxes. It all cost dollars and we want to keep cost down. Please be aware of how you handle the gear…thanks.

Keep your eyes on the schedule and pay attention during announcements for changes and get togethers during the upcoming holiday season.

Thank you all for being amazing!!

Cheers!
- MIke

I would have to go back deep into the books to see how long our HP has been a part of our BCF family. HP has been a mainstay for several years and we are so happy to have him at BCF. I’m not going to lie, I’m always a bit jealous of HP when I see him train. The guy is a beast. I know I personally have a good 25-30# on the guy and he lifts as much or more than I can. I know many of the other guys in the gym share my concern, they just won’t admit it. A couple things about HP…. he is one of the friendliest guys around. Always smiling, always positive, always up for the challenge. Another great trait HP has is that there is no messing around…. we can all learn a thing or two from HP about this (6:30pm maybe). HP will listen intently to coach’s instruction, then just get to it. No muss, no fuss. I love it.

You will usually find HP in the evening classes, but sometimes he will show up at 11:30 just to mix it up. Be sure to hit him up with a high five when you see him, this is well deserved to a great athlete and man.

Congrats HP!!

- MIke

I did Kendo and boxing for 2 years each in my college but I've always been looking for something well-balanced and can boost my general health/fitness. At a box in Florida in '08 I was introduced to the world of CrossFit which was the perfect fit to my needs. At '10 after the graduate school, I moved to PNW for a job and checked out several boxes around my to-be-home and work place. I loved BCF at the first sight over others because of the huge open space with the high ceiling, and found Mike/Christine super friendly and helpful. (Not that other CrossFitters are unfriendly. CrossFitters are all awesome!)

Since I started CrossFit, it's a bigger part of my life and more of a daily routine and BCF definitely made a big contribution to make it happen.

Over the last 6 years, there're continuous minor/major changes in BCF--the coaching staff change, the gym venue move, facility upgrade, construction etc. Nonetheless, the classes have been maintained at the same high quality even in the middle of them. I've been really impressed by how Mike/Christine run the box and keep their standard high.

Personally I feel stronger and more confident in my health as well. I carry more beer bottles, heavier watermelons and cannonball my 12-y.o. in the pool (I have to admit I struggled a bit last year). A small wishlist of mine is to stay as strong when I get older so that I can do the same to my grandchild.

Every experience at BCF is fun but the best time is the Open every year when we cheer for each other. I can't wait till the next one and getting inspired by all. Go Dawgs!

- HP

Do you have a friend interested in checking out Beaverton CrossFit?

Have them come try a free class!

Saturday November 5th - bring a friend to any of the classes for free!
Free intro classes are a great way for someone new to CrossFit to check out the gym. Have them fill out a waiver online ahead of time to make things easier on your friend and your coaches!

BCF New Athlete Online Waiver

You can also pass along Mel's contact information or send an email with your friend's info and we will reach out!
Email: mgriffin@beavertoncrossfit.com
Phone: 503-828-5136

Its date night at the Box! Grab your honey, bestie or favorite training partner and come compete! Beaverton CrossFit and the Bulldog Battle Series is proud to bring you the 3rd Annual Valentine's Day Massacre!

The competition will be opposite sex, two person teams. We always strive to deliver the best competition experience possible! We are introducing a new division this year and are really excited!

Divisions are as follows:

Scaled - this division is for athletes that did the scaled division in the Open or who cannot usually perform benchmark WODs as prescribed.

RX - this division is for athletes that did the Open RX and can usually perform benchmark WODs as prescribed.

Masters - this division will be for 40+ athletes who can do benchmark WODs as prescribed. This is not a scaled division. Athletes over 40 that cannot do prescribed movements should register as scaled.

Elite - this division is for athletes that have competed at Regional or another high level event either as an individual or on a team or placed in the top tier of the Open. Weights, movements and rep schemes will be similar to Regional standards.

If you have any questions, email Mel or grab one of the coaches.

They say the couple that trains together...stay together. Congratulations Kindra and Zander!
Kelly Kilfoil still has the faster time overall on the girls' side with her time from 2015.

This is a repeat of last year... beat your score from last time!
2k Row
For time.

If you do as prescribed, make sure you hit "RX" when entering score!
Put your score in Wodify - that is where we will pull winners from!
Winners will get a choice of a tub of Isagenix IsaPro Whey or a tub of Isagenix AMPED Power.

InBody Scanner - A reliable way to measure your body's health

Unlimited Members can use it for free!
We are now the proud owners of an InBody Scanner, which is a scanner that uses multiple high frequencies to measure the body's composition. This is a great way to find out where you are currently at and to track measurable results.
To read more on how the InBody scanner works, click here

3 month unlimited contract members will receive 1 complimentary body scan
6 month unlimited contract members will receive 2 complimentary body scans
12 month unlimited contract members will receive 4 complimentary body scans
All other members and any additional scans will be $5.00 each

Scan times will need to be scheduled in advanced with either Mike, Christine, Dawna or Mel

Best practice for getting the most accurate results:
- Don't eat or excessively drink 2-3 hours beforehand
- Don't workout beforehand
- Use the restroom immediately before

BCF September Newsletter

Make sure you put these events on your calendar!

At the Box with Mike Ford

Athlete of the Month - Hyoungjun Park,
also know as HP

3rd Annual Valentine's Day Massacre

Saturday, February 4th

September Monthly Challenge Winners!

November Monthly Challenge!