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BCF October Newsletter

Back by popular demand! Make sure you sign your team up ASAP! 
- Mike, Christine, Mel and Duchess 

Valentine's Day Massacre - Sign up here!

At the Box with Mike Ford 

Summer is over and fall is upon us. My second favorite time of year. Kids are back in school and on a routine, which means we can get into our routines with training as well.

The weather is awesome which means we can all get outside and use our fitness for things other than lifting, pulling and jumping on a box.  Hikes, bikes, and running on trails are great this time of year. Get out there and enjoy Oregon.  
You may have seen some things moved around in the box. We moved stuff around to open up some room and added 3 lifting platforms.  These platforms are primarily for Olympic lifting. We have 3 floating racks to use with them if needed for squats or presses.  We need to be efficient and share these as needed. 

Be on the lookout for upcoming events…. Halloween WOD, maybe a bowling night, Wishing on a WOD, Christmas Party….etc.  These will be good solid fun and everyone is welcome to show up / sign up.

Our current strength cycle will be closing out in mid-October.  After a deload week we will get after those new 1RMs...not sure about you but I can’t wait!!

We have many new faces, be sure to introduce yourself and show the BCF community spirit. 

Christine and I have been using the Isagenix pre and post workout products for over a year now and we love it. These are for sale in the lobby or we can set you up on line to ship to your house.  Let us know if you are interested in using the highest quality protein on the market. 

We are also considering adding an Oly class mid-week somewhere.  As soon as we know we will add it to the schedule.  This will be a great class if you need to work on your lifts (everyone??)...

As always my door is open to everyone for any and all needs….suggestions, ideas, problems, or if you just need to unload on someone.  Thanks for being awesome!!


We are going to be sampling the new Amped Power! 
Monday, October 19th and Tuesday, October 20th 
Make sure you try some and ask Mel or Christine if you have any questions! 

How it works: 
Creatine helps increase performance, power, and strength. Nitrosigine® and citrulline boost blood flow and nutrient delivery to working muscles.†

Indigents in Action: 
The synergistic blend of AMPED Power is what makes it such a powerful tool to fuel your workouts. Creatine is a natural compound that helps supply energy to muscle. This results in an increase in muscle mass, power, strength, and sprint speed over time. Creatine has been extensively studied for both its effectiveness and safety with long-term use. Nitrosigine®, a patented product, and citrulline work together to increase blood flow to the muscles and improve performance during workouts. When combined with creatine, these ingredients form a safe and powerful blend designed to improve the overall results of your workouts.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Congratulations to our September Monthly Challenge winners!

Joe Rayburn completed the 800 meter run and 10 C/J at 155# in 4:15
Kelly Kilfoil completed it in 4:15 at 105#!!!

Make sure you see Mel for your prize! 

October  Monthly Challenge! 

800 meter run 
10 C/J @ 155/105

Fastest time wins! 

Make sure you hit "RX" when entering score! Put your score in Wodify that is where we will pull winners from! 

BCF Bowling Night! 

Super Play (formerly Valley Lanes) 
Friday, October 16th from 7 to 9pm 

Cost will be $10 per person (includes 2 hours of bowling and shoe rental) and we will charge through Wodify. Please RSVP on the sign up sheet on Mel's desk! 

We will cosmic bowl from 7-9 and then for people that want to stay and hang out, we can bowl, we can play in the arcade or we can do some laser tag! There is the option of ordering food and drinks. Basically everything is there to have a blast! Can't wait to hang out with you all!  

Make sure you put these events on your calendar! 


Halloween WOD - Costumes required
Saturday, October 31st

Wishing on a WOD
Saturday, December 5th 

Valentine's Day Massacre 
Saturday, February 13th

Athlete of the Month - Louie Labonte

Louie ….what can you say about the man, the myth, the legend? 

Louie started at BCF in July of 2014 and has seen nothing but GAINZ ever since. You can pick Louie out pretty easy as he is always smiling and is a super nice guy.

Some things you may not know about Louie….he’s a big hockey fan, one of my favorite sports. (favorite team is Chicago Blackhawks)  He is very funny, his wife Penny and daughter Lindsay also train at BCF. He’s very consistent with his training….hence...GAINZ!!

Louie hits it hard each and every time he’s in the box and this is what it takes to improve. Louie continues to strive to be better and get stronger, fitter and faster. 

Some gains Louie has made ….50# add to deadlift , 40-50# add to back squat , 20#+ add to shoulder press. Not bad at all. Moving forward and getting better every day.

Louie is always fun to have in class and i look forward to his morning wit each day. Be sure to say Hi to him and congrats on being Athlete of the Month.


Where were you in your fitness journey before BCF and where are you now?
First, I am really humbled to be chosen this month’s athlete – there are so many great athletes here at BCF, so thank you!  Before I started with BCF, I was doing old-school weight training four times per week (you know, chest, back and shoulders one day, followed by arms and legs the next) and cardio two to three times per week, but I wasn’t seeing any results and I was getting bored.

What were your goals when you started and have you achieved any of them?
My main goal was to become more physically fit.  I definitely have achieved that, and I continue to see improvements today.  Now I’m working to improve on some of the more difficult movements, at least for me, like overhead squats, HSPUs and DUs, and to get stronger overall.  My ultimate goal is to be able to do all workouts Rx which, for now, doesn’t happen too often.

What about BCF makes you keep coming back? 
Mike’s playlist keeps me coming back!  Who doesn’t like to work out to a little AC/DC and Van Halen?  But seriously, the other athletes and our great coaches are what keep me coming back.  Without their help and support, I wouldn’t have achieved what I have achieved so far.  And, honestly, at almost 54 years old, I feel better than I have in my whole life – that’s definitely worth coming back for more!

What is your favorite part of being a member at BCF?
The sense of family is my favorite part of being a member at BCF.  I think the encouragement from the other members and coaches has really helped me on my path to better fitness.

When/what was your “ah ha!” moment?
I would say my “ah ha” moment was about a month after I started with BCF.  The changes I saw in my body, mostly fat loss, were amazing to me since I’d only been at BCF for a short period of time – especially after years of the weight training and cardio regimen that yielded little results.

Does anyone the gym (member or trainer) inspire you and why?
Everyone at BCF inspires me – some people are coming off of an injury or an illness, others have busy lives with active children (I remember those days), but they keep showing up and working hard – it inspires me every day. Thanks to Mike, Chad, Dawna, Drew and Sasha for all of the help with my lifting techniques, with a special thanks to Chad for his tireless help with my overhead squats on Thursday mornings.  Who hasn’t been in a class with me and heard Mike say, “a little deeper on those squats, Louie”!  I think I’m starting to get there…

Beaverton CrossFit presents the
6th Annual Wishing on a Wod! 
December 5, 2015 

Beaverton Strength and Conditioning is proud to host its 6th annual Wising on a WOD!
This event is a great way to be involved in the community! All the proceeds go to Make-A-Wish® Oregon to support their on-going mission to serve children with life-threatening medical conditions living in Oregon and Clark County, Washington. 
CrossFit is all about community and what we can do when we come together, so let’s come together as a CrossFit community and help the children in our state that are battling life-threatening illnesses on a daily basis. 
Download and print your pledge form here! 
Bring this form with you the day of the event! Ask your employers if they will match donations! 

If you have questions or want to get more involved call Mel at 503-828-5136
or shoot her an email at


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