Friday, November 28, 2014

Friday, November 28th



Teens learning about the upcoming gauntlet


Strength

1 min slam ball challenge
*as much force and as many reps as possible

8 min EMOM:
7 GHD situps
 or
8 perfect slow controlled shotguns
*Slow and controlled on the way down, fire back up as quickly as possible on shotguns. 


WOD

Bear complex

*WOD to be completed before strength.

Thursday, November 27, 2014

We are Thankful!


Before you turn the parade on, football begins, and the turkey goes in... We want to let you know we are THANKFUL for YOU! Trevor and I think of you all as an extension of our family. Your sweat, trials, excitement, hard work, and transformations keep us blessed throughout the year! Thank you for being apart of our BCF family!!

Happy Thanksgiving! 
Bethany and Trevor

Wednesday, November 26, 2014

Reminder! Post your final workout scores!


Just a quick reminder to submit your final workout scores on the Everyday Warrior Website!   

The deadline is by Sunday, November 30th @ 5:00 pm.  But we will all be comatose from days of eating turkey so submit them before you forget!

Great job everyone!  This competition was a first for many and you put it all out there for four weeks.  What an experience to have as many people participating as we did.  It was a success on many levels.  Hopefully you learned about yourself as an athlete; met some people from the Box that you don't normally see in your class times; and enjoyed the camaraderie of pushing and supporting each other.  All of this while supporting a cause that is near and dear to so many (if not all) of us.  A big thank you to you all.



Wednesday, November 26th





Strength


None

WOD


“Bradshaw”
10 rounds:
3 HSPU
6 Deadlift (225)
12 Pull ups
24 Double unders

Tuesday, November 25, 2014

Reminder...No Late Class Tonight!!

Quick reminder that tonight is the final Everyday Warrior WOD and there will no 7:15pm class tonight! Whether you are part of the EDW or not please feel free to come cheer on your fellow BCF members starting at 5:30pm and join us for some great laughs and food this evening!

Trevor, Bethany & Ally


Tuesday, November 25th


Everyday Warrior Battle Series-Week 4

Angela making OH squats look easy!

This is it! The final workout of the Everyday Warrior Battle Series.  I hope that each of you gained some PR's and some insight into the athlete you are and how far you can push yourself.  Great job everyone!!!

Strength


None


WOD


15 Minute AMRAP
RX:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 95/65
10 Chest to Bar

Scaled:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Masters:
60 Calorie Row
50 Burpees Over the Bar
30 Ground to Overhead 75/45
10 Jumping Chest to Bar

Notes:
Row-Damper can be set on any setting. The athlete cannot get off the rower until you hit 60 calories.

Burpees over the Bar- The athlete must jump with two feet over the bar and land with feet first. The athlete does NOT need to open hips when jumping over the bar.
The athlete will land horizontal to the barbell.

Ground to Overhead: The barbell will move from the ground (or below the needs if the barbell is not loaded) to overhead with the hips, knees and shoulders extended directly over the body. You may use a clean and jerk or snatch.

Chest to Bar: Kipping, butterfly or dead hang chest to bar are all allowed. The athlete’s arms must be extended at the bottom and the chest must make contact with the bar at the top.

Jumping Chest to Bar: The pull up bar should be setup so it is at least 8 inches above the top of the athletes head. The athlete must lower himself or herself so the arms are fully extended at the bottom and the chest must clearly come in contact with the bar at the top.

Score is total reps.

Monday, November 24, 2014

Update for Tuesday's Everyday Warrior! (WOD & Dinner)


WOD:

We will be starting the Everyday Warrior workout a little earlier at 5:30 pm, so please come early if you can!

Dinner:

We will be meeting for dinner after the final workout at New Chinese Cuisine in Forest Grove.  They have confirmed that they can accommodate our group.  

Located at: 1931 Main St, Forest Grove, OR 97116
Phone #: (503) 359-1383

Reminder: Thanksgiving & Black Friday Hours


Thanksgiving Day (NOV 27th)- closed

Black Friday (NOV 28th)- 4:30 pm & 6 pm classes only. No morning or kids classes.

Monday, November 24th


Some awesome PR's last week!



Strength


10 Min EMOM

3 KB. Thrusters


WOD


3 Rounds for time:

400 m run
10 shoot throughs
10 wall balls (25/20) (20/14)
10 KB Swings (70/53/44) (44/35/26)


Hurry! Black Friday Ends TODAY!!!

All BCF Order forms are due TODAY!!


 Place your filled out order form with your payment, in the office.

Friday, November 21, 2014

Friday, November 21st

Have a wonderful Friday, you worked hard all week for it!

Strength


DB Bulgarian Split Squats
4 x 12
GHD B. Extensions 4 x 12
OR
DB Good Mornings


WOD


10-8-6-4-2
Rest 3 Minutes
9-7-5-3-1
T2B
HR Push Up @ Bottom
Jumping Squats
GHD SU

Thursday, November 20, 2014

Wishing on a WOD Event


Save the date: December 6th, 2014!


BCF is supporting the Wishing On A WOD event that Beaverton Crossfit is hosting on December 6th, 2014 that helps children who are battling life threatening diseases on a daily basis in our community.


The event is set up like a jog-a-thon… every participant gets a pledge form ahead of time and gets friends and family to sponsor them per round completed. This can be a per round donation or a flat amount.  Every little bit counts!  Then after the event they collect the money and Beaverton Crossfit will send it all in to the Make-a-Wish Foundation of Oregon.

• The WOD – 20 min AMRAP for kids, 30 min AMRAP for adults

o 15 air squats
o 10 sit ups
o 5 push ups


• WOD times are 8, 9 & 10 am.
• All donations are tax deductible


We will have printed pledge forms available at the box if you'd like to participate and help out a great cause!

#wishingonawod  


Thursday, November 20th


Everyday Warrior -Battle Series Week 3

EW - No one fights alone:   Barbara had to do last weeks Everyday Warrior Workout alone- but she wasn't without the support of her BCF CrossFit Family!


Strength/WOD


10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack

RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat

Notes:
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.

Score: Weight of the heaviest successful attempt.

Wednesday, November 19, 2014

Wednesday, November 19th



Monday was a fun filled day of Snatch skill work!



Strength

Rest

WOD


For Time:
5 Rounds 
100 M Sprint
15 Sit Ups

Rest 2:00 Minutes Between Rounds



Tuesday, November 18, 2014

Tuesday, November 18th


May we know them, love them and lift them. 



Strength


Front Squat 3-3-3-3-3
Strict Pullups 7-7-7-7-7 (done as a superset – alternate FS, PU...)


WOD


6 Rounds
Row 100m
15-yard walking lunge with kb in front rack
10 Russian KB Swings
Rest 30 seconds

C: 70/44
S: 53/35
A: 44/26




Monday, November 17, 2014

Monday, November 17th


Happy Monday!



Strength

Snatch Balance 4 x 2 (Heavy but Controlled)
1 Sec Pause @ bottom followed by 1 OH Squat


WOD


BenchMark WOD
9-7-5-3
MU
Snatches (135/95)


Sunday, November 16, 2014

Reminder: Submit your score!

Don't forget to submit your score for week 2 on the Everyday Warrior Web page! Submissions are due by 5 pm Sunday (today) night. 


Enjoy your Sunday, BCF'ers!

Friday, November 14, 2014

Friday, November 14th



Looking back on the fun of a Farmer's carry!

Many of us dread running long distances and doubt our abilities.  Take a look at the article below about how CrossFit benefits runners.  You could also say CrossFit makes runners.  If you don't think you can...come today and prove the voice in your head wrong!

Six Ways CrossFit Can Benefit Runners

Strength


8 x 3 OH Squat @ 65%
*Rest 60 seconds between sets
3 x Max Effort Ring Rows (Record Best Attempt)

WOD


3 Mile Loop (RX/Run)
Scaled Down (Run/Walk)
Walk

Thursday, November 13, 2014

Veteran's Day WOD Photos!


Photo Gallery by QuickGallery.com

9:00am Class Cancelled...4:30pm and 6:00pm is still a go!

Well the weather guru's were some what right...The snow has been sparse so far but there has been plenty of freezing rain with snow supposedly to follow. Not exactly the safest of driving conditions. We are cancelling the 9:00am class today but the 4:30pm & 6:00pm class is still a GO!

Hope to see everyone this evening!!

Trevor & Bethany

Thursday, November 13th

“Battle
Guess what day it is?!  Competition Day!

Strength


None

WOD



12 Minute AMRAP
RX Men:
10 Deadlift 185 lb.
15 Wall Ball 20lb. to a 10 foot target
30 Double Unders


RX Women:
10 Deadlift 135 lb.
15 Wall Ball 14lb. to a 9 foot target
30 Double Unders


Scaled & Masters:
10 Deadlift 135/95
15 Wall Ball 14/10 lb. to a 9 foot target
30 Double Unders or 90 Single Jump Rope


Notes:
Double Unders: the rope passes under the feet twice before each jump. Only successful jumps are counted.

Singles: Masters and scaled competitors may choose to do singles if unable to do double unders. Competitors must start and end with the same movement, either double under or singles.

Scoring: Score is total reps if you do the WOD with double unders. If you do the WOD with SINGLES you will need to make the 3 to 1 conversion. Example; if you complete 46 singles on your last round compute 46/3 =15.3. No rounding, so you would use 15 reps.

Wednesday, November 12, 2014

SNOW...6:00am Class Cancelled. Please Read For Details.



With the impending weather tonight, we will be canceling the 6:00am class tomorrow morning. We will make a decision on the 9:00am class tomorrow morning after we find out how accurate the weather men are:)...The evening classes and the Everyday Warrior challenge is still a go at this point.
Sorry for any inconveniences this may cause, but we want to keep everyone safe.

Thanks,

Trevor and Bethany

Wednesday, November 12th


Kettleball love.

**Note:  If you completed the Veterans Day workout - today will be strength and mobility only.

Strength


F. Squats:

Find 3 RM 
4 x 3 @ 90%


WOD


3 Rounds For Time:

20 Jumping B. Squat (55/35) 
10 Cal. Row/Bike 
2 Rope Climbs


Tuesday, November 11, 2014

Thanksgiving Hours

Thanksgiving Schedule is...

Thursday - No Classes
Friday - 4:30pm and 6pm Class (No am or kids classes)

BCF Chrsitmas Party

Thursday, December 18th at 6:30pm

We understand the chaos of the Holiday's but we want to celebrate with our CrossFit family! This year we are getting this out early so you can mark your calendars and plan ahead. On Thursday, December 18th at 6:30pm we will have an evening of FUN with a white elephant gift exchange, refreshments, raffles, and more. This is an event you can bring your entire family, even if they don't CrossFit!

Hope to see you all there!
The Exline's

BCF Black Friday

Hurry Get Your Orders in!


Trevor and I are SUPER excited with our clothing line by Bomm Apparel! We have t-shirts, tanks, shorts, and headbands with items for both Men and Women.

Purchasing apparel is an easy way to buy unique gifts and eliminate fighting the masses at the stores:) AND you should defiantly treat yourself, you deserve it!

To get your orders before Christmas please have your order forms filled out with payment in the office no later than Monday November, 24th.


To see the full line of clothing and options click HERE

Monday, November 10, 2014

Tomorrow is our 3rd Annual Veterans Day WOD! Don't Miss This!!

Tomorrow is our 3rd annual Veteran's Day WOD and something we have done since back in the high school days. It's an awesome partner WOD and every year creates great memories! Let's honor all those that have served and rock this thing!

Hope to See You All There!!



Everyday Warrior Week 1 Workout


Photo Gallery by QuickGallery.com

Monday, November 10th


Father and son putting in work!


Strength


Squat Cleans:

2 @ 65%
2 x 2 @ 70%
2 x 2 @ 80%
2 @ 85% of 1 RM


WOD


3 Minute Climbing Ladder

1 Mu
200 M Run
4 Pistol Squats

Rest remaining time

2 MU
200 M Run
6 Pistol Squats

Rest Remaining Time

3 MU
200 M Run
8 Pistol Squats

ETC...Goal is to make it as high as you can in under 3:00 minutes. Score is Reps completed.

Friday, November 7, 2014

Friday, November 7th




What makes a Crossfit Box a home?   Happy reading and enjoy your weekend!


Strength


Front Squat 8×3 @ 65% of 1 RM (60 seconds rest)
3 x Max Effort HSPU (Record Best Attempt)


WOD


10:00 Minutes to Complete:
30 OH Squats (95/65)
30 B Squats
30 Rows
30 Push Press
30 Snatch Grip DL


* For every rep short of finishing there is a 1 Calorie Penalty on the Rower or Bike. Score is total time to complete everything.

Thursday, November 6, 2014

Reminder! No 7:15 class tonight!

November 6th, 13th, 20th & 25th there won't be a 7:15pm class due to the Everyday Warrior Battle Series competition.  

Each night after the workouts we will all be going to dinner at a local restaurant. Feel free to come cheer your friends on during the WOD's and/or partake in dinner!

Tonight's is at La Sierra in Forest Grove. 

Thursday, November 6th- last day of Registration for Everyday Warrior!



There is still time to sign up, if you'd like to participate- deadline for registration is today. 

Have fun and let your inner warrior come out!


Strength


Make Up Thursday...Athletes will make up a strength and WOD of choice from the rest of the week if they aren't doing the Everyday Warrior event

WOD- 

Everyday Warrior #1

7 Minute AMRAP
Rep Ladder Doubles

RX:
2 Cleans 135/95 (Scaled 95/65)
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.


Tuesday, November 4, 2014

Everyday Warrior Details for This Thursday...IMPORTANT For All BCF Members

I want to start with how proud I am of our BCF CrossFit members! We have 30 athletes signed up to compete this month which is awesome. But more importantly we are supporting CrossFit athletes around the world who are battling CANCER! Having watched my mother battle it twice in her life before succumbing to it in 2006, I know first hand what these athletes and their families go through. I am honored to be doing this with each and everyone one of you!

Here is how Thursday's  and (Tuesday of Thanksgiving week) will play out for the month of November...If you weren't able to sign up this year there will still be regular classes on Thursdays. 

1. Athletes will receive a score card after each WOD. These can be used to submit their score online later at their convenience.   

2. We will have a specifically designed warm-up ready for athletes each week. Please do your best to be a few minutes early to class. 

3.  After the 6:00pm class on Thursday's, we will be heading out to dinner as a group. Friends and family are welcome to come cheer you on and join us for dinner as well. This week the restaurant of choice will be La Sierra in Forest Grove. We have already let them know to be expecting a large rowdy crew on Thursday evening around 7:30pm. Let's not disappoint them:)

4. If you weren't able to sign up for one reason or another, please don't hesitate to come join us for dinner or come cheer on your fellow members. This is about community, everyone is welcome! 

Battle Series T-Shirt
5. Lastly...Have Fun!!!!                                                
Battle Series T-Shirt

Tuesday, November 4th



Now those are crossfit muscles!


Strength


1 RM D.L.

It's PR time!!! 


WOD



6 :00 AMRAP
8 KB Snatches (70/53/44) (44/35/26)
1 Jingle Jangle

Monday, November 3, 2014

Strategies to increase Deadlift Max- tomorrow is 1 RM DL day!!!

deadlift, how to deadlift, deadlift tips, deadlifting tips, deadlifting cues

1 Rep Max tomorrow on Deadlift.  Take a look at the article below for some tips.

15 practical strategies to increase your deadlift max



Monday, November 3rd


Too much candy or a hard WOD?!

Strength


Split Leg Squats (4 x 12)
Bench Press (4 x 3)


WOD


5 Rounds:

20 Cross Leg Mountain Climbers (Scale Up = Slam Ball/ Down = No Leg Cross)
10 Sumo DL (135/95))
2 L.O.B. Sprint with 5 Box Jumps

Eat Your Wheaties (Figuratively of Course:)...Tomorrow is 1 RM Deadlift!

Get your sleep and take care of your bodies...Tomorrow is a great opportunity to get some PR's in the box. Excited to see how everyone does. Remember whether its 5 LBS or 40LBS if you PR it's an awesome day!

Misha Koklyaev Pictured Here Utilizing Functional Fitness to Remove a Bike From His Parking Spot:)...In the gym his current DL PR is 920 LBS. A bag of dog food for some of us or a motorcycle for others, it's all about strength created for everyday life! 
GOOD LUCK!!

Sunday, November 2, 2014

BCF Apparel is HERE!!

We have TONS of items in stock! 

To order, fill out the order form (link below or we have some at the gym), attach your money, and leave it in the apparel basket on the desk. If we have your items in stock, our goal is to have your order ready for you by the next class:) It will be laying on the balance beam under the white boards. If we don't have your size or style your order will be placed with the next shipment.


Ladies Tanks $25

Charcoal Grey with Light Green Print (below)
Light Grey with Light Green Print
Light Grey with Black Print

Ladies T-Shits $25

Pink with Black Print (below)
Black with Green Print

Ladies Shorts $40

 Only come in this style and color



Men's T-Shirts $25

Orange with Black Print (below)
Blue with Black Print
Black with Green Print




Men's Shorts $40

Black with Green Print (below)
Grey with Black Print