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We are thankful for our BCF family, bacon, and Duchess. 
 
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BCF November Newsletter

Beaverton CrossFit presents the 
6th Annual Wishing on a Wod! 
Saturday, December 5, 2015
7:00, 8:15 and 9:30 AM 

Beaverton CrossFit 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. 
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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 mgriffin@beavertoncrossfit.com

 

At the Box with Mike Ford 

Well Halloween has come and gone, daylight saving has hit us yet again and before we know it it’s going to be “Happy New Year!!”  Holy Smokes!!  Time flies when you’re training hard and kicking ass. This year’s Halloween WOD was super spectacular if you missed it.  Many great costumes coupled with a tough partner WOD made for a fun morning.  Cheers to all for that. As usual the end of year brings many events and goings on….we have Thanksgiving, WOW, Christmas party, then New Year’s….too fast too soon.  

So many PRs lately, so super proud of you all for your hard work and dedication. This is what it takes and this is why you all rock. Consistency and drive go a long way. Keep up the great work.

We have many new faces in the box so be sure to introduce yourself to anyone you haven’t met or pair up with someone new during warm-ups. We are blessed with an amazing community that is always warm and welcoming. It’s what sets us apart from the rest. Super proud of you all for that as well. 

We will slowly start cycling out some of the older gear for newer gear. Things like Airdynes will be replaced with Assault Bikes. Some new bumper plates, change plates (5s, 2.5s, 1.25s), and other misc. items will be purchased as well.  We try to keep the box outfitted to accommodate all your training needs.

Programming will see random strength components along with various energy system training as usual….in short “Constantly Varied Functional Movements performed at High Intensity”…also known as CrossFit.  

Make sure and get pledges for this year’s Wishing on a WOD, everything goes straight to Make-a-Wish Oregon and the kids they support. We also have our Christmas party coming up, keep an eye out and make sure you RVSP. We look forward to seeing you all throughout the holidays and bringing in the New Year.

Cheers!!
 
 
-Mike

Saturdays in December is bring a friend! 

Those that CrossFit together... stay together (and are ridiculously good looking together!) 

All Saturday classes in December you will have the opportunity to share your love of CrossFit with friends and family. Please bring anyone in your life who you know or think may be interested in joining our community of amazing athletes. 

Click here for the link to the waiver or make sure that you come a few minutes early to class to fill the waiver out. 

Back by popular demand!
Make sure you sign your team up ASAP! 

Valentine's Day Massacre - Sign up here!

Athlete of the Month - Deb Reser

When it comes to talking about BCF and some of the athletes that have been around the longest, Deb Reser falls right into that conversation.  Deb started training with us back in May of 2010!!    Keep in mind we had no running water, no bathrooms, no ice….porta potties were the way to go. 

Deb just jumped in and embraced the program and hasn’t looked back. I’ve watched Deb get stronger, fitter and more importantly become healthier over the last few years. It is a pleasure to watch her get after it day after day.  No complaining, no attitude, just show up and do the work. 

Deb also has made many friends (how can you not love Deb) and has become a mainstay of our great community. Deb will always offer her time to help at competitions or events we may host.  When I roll in to the 4:30 class most days, I will see a group of guys and gals rolling out before class and Deb is sure to be one of them, just chatting and listening like the good friend she is.  

Some accomplishments Deb has seen over the recent months….added 30# to deadlift , added 15# to push press and front squat, does pull ups and HSPUs (favorite).  Deb is still working on some skills like DUs but I know her persistence will pay off.  Deb’s favorite move is of course the wallball….who can blame her??

I look forward to seeing Deb hit more PRs and maintain a healthy lifestyle with us here at BCF.

Be sure to seek Deb out and say congrats for being Athlete of Month!!
 

-Mike 
 

Congratulations to our October Monthly Challenge winners!

 
RX - Nat Bockman held in a handstand hold for 3:08!
RX - Deb Reser held her handstand hold for 2:04!
RX+ - Congrats to Haley Bury (:28 free hold) and Drew Rivera (1:24 free hold)! 

Make sure you see Mel for your prize!
 

November Monthly Challenge!

 
2k Row for Time
All out max effort! 

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 Annual Casino Holiday Party!


Where: Beaverton CrossFit 
When: Saturday, December 12th from 6:00 -11:00 pm 

Cost: $15 per person or $25 per couple
Invites go out via Paperless Post on Tuesday, November 10th. Please RSVP

It is that time of year again! Time to put on your festival holiday wear and come try your luck with your fellow BCF'ers! 
The holiday party will start at 6 pm for mingling and eating, and then casino night will begin promptly at 7:30 pm and last until 10:30. 

This is always a night filled with good food, fun times and great people. You definitely don't want to miss it! 

BCF will be providing the main protein and a few side dishes, casino night and a dance party!  

Make sure you put these events on your calendar! 


Upcoming: 

Wishing on a WOD
Saturday, December 5th 

BCF Holiday Party 
Saturday, December 12th

Valentine's Day Massacre 
Saturday, February 13th

Private Coaching at BCF

What is your nemesis? Double-unders? Handstand push-ups? Maybe you want to get a muscle up before the Open. Whatever it is... the BCF coaching staff can help you! 
All of our coaches are available by appointment for private coaching sessions. 
Pricing: 
15 min - $22.50
30 min - $45.00
45 min - $67.50
60 min - $90.00
Click here to email to get more information! 
SCHEDULE CHANGES COMING UP! 
Permanent Changes: 
Saturday Classes - 7:00, 8:15 & 9:30 AM 
Sunday Class - 10:00 AM Olympic Lifting Class 

Holiday Changes: 
Nov 26 - 10 am Turkey WOD 
Nov 27 - 10 am Post-Turkey WOD 
Nov 28 & 29 - No classes 

We are going to be sampling IsaLean Bars! 
Tuesday, November 24th and Wednesday, November 25th 
Make sure you try some and ask Mel or Christine if you have any questions! 

How it works: 
IsaLean Bars offer balanced nutrition, packing undenatured protein, energy fueling carbohydrates, and good fats into one delicious and convenient meal. These low-glycemic, complete meal replacements contain high-quality protein to support weight loss and lean muscle building, and leave you feeling satisfied.
The Prefect Pre-Workout
Low-glycemic bars offer the perfect ratio of carbohydrates and protein for pre-workout fuel, and don’t spike blood sugar
levels for sustained energy.

Ultimate Convenience 
Individually packaged IsaLean Bars make nutritious eating easy. Stash a few at the office, in your purse or briefcase, and enjoy, anywhere, anytime.
Great for Kids 
IsaLean Bars make a great after-school snack for kids ages 4 and older.

 
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