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Time to get your summer on! 
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BCF June Newsletter

Painful Eight! August 6th! 
It's time to feel the PAIN!


We are CrossFitters... we love it! Join in on the fun! We are going to host an in-house only competition to celebrate 8 years of Beaverton CrossFit!

Think Grid style, lots of fun, and a BBQ after!


Open to ALL LEVELS! 
Once sign ups are complete, the coaching staff will collaborate and put together teams of 6 people. Teams will consist of RX, Scaled and Masters athletes! If you have been doing CrossFit for 10 years or 10 minutes, there will be movements and weights for your level. 

You must sign up soon! You will not be able to sign up after June 30th!
If you have any questions, email Mel or grab one of the coaches. We want the whole gym to be a part of the celebration! 
Click here to sign up now!

At the Box with Mike Ford 

Now that the Open and Regionals are over I like to reflect on what I saw over the last few weeks during the push for the Games. Many athletes made the push, but only a select few made it to final call. As an athlete it is super fun for me to watch, so many PRs set, people coming from the back to make it to the front and some veterans that did not disappoint. All fun to watch and root for.

As a coach I like to see who does what and how they handle the results they get. It’s always interesting to see the successes and failures of the athlete based on who /what they follow. I look for the holes and how I would fill them in. One of the biggest things I see each year is the time commitment needed to be competitive. I know most of us are here to live a healthy lifestyle and be part of a great community. That is amazing and the reason I get up at 4:30 AM….I love it. The small percent that want to be competitive must be willing to add hours each week to training on their own or working with me to come in early/staying late to get it done. Winners don’t cherry pick workouts either, they come in and train and stick it out. It must be done. If you are looking to add some volume to your training please let me know.  We can make a plan. We have some great competitive athletes and great masters as well. I bet with a little push many of you can step up to the next level. Let me know and we will get started.


Strength training will continue as stand alone work and integrated into metcons. Do not cherry pick the WODs…the road to success is paved with training you don’t want to do. Do it!!

Summer is coming so some things to look out for….stay hydrated!  You need to be drinking at least ¾ BW in ounces of water each day. So if I weigh 180#, I need to drink 135 oz...just over a gallon. Between keeping my organs functioning properly and training each day, I need all that water plus electrolytes. Stay on it , keep that water close.

Hoover ball is coming….super fun and great team play.  Stay posted on dates/times. Afternoon BBQs are on the books as well….some quick burgers/dogs after training is always fun.  

You are all amazing and I look forward to each and every class I coach. The ones I don’t coach I feel like I’m missing out. 

Cheers!!
 
-Mike

Starting June 20, 2016
Monday - Friday @ 10:30 AM 

We will have our teen summer program again this year! This is going to be a great way to keep your kids active and engaged over the summer months. 

Cost: $125 a month for unlimited, $145 for a 10 pass drop in (only applicable to the teen classes) 

Space is limited, get your athletes signed up! 
Classes will be fun yet challenging, with an emphasis on overall strength and conditioning. 

Have a friend that wants to come train with us, but they have never been to Beaverton CrossFit? Not a problem! Coaches will make sure that training is in line with the athlete's technical and physical level. 
Email now to reserve your young athlete's spot!
SCHEDULE CHANGES COMING UP! 

Bring a Friend - Saturday July 2nd 

No Classes - Monday July 4th 

No Class - Saturday August 6 (Painful Eight competition - sign up now!) 
Do you have a friend interested in checking out Beaverton CrossFit?  
Have them come try a free class! 

Saturday July 2nd and September 3rd - 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 

Athlete of the Month - Haley Bury

Congratulations to Haley Bury who is our Athlete of the Month! Haley has been a member at BCF for two years and has been a regular in the evening class.  Occasionally you will find her at the 5:30am.  To say this lady is killing it lately would be an understatement.   

Haley has always been able to move a decent amount of weight extremely well. Over the past few months she has started to see what she is really capable of doing. Her gymnastics background is apparent in the way she holds her positions and ability to learn higher skill movements. Her handstand walks look effortless!  Not only is Haley a great athlete but she is also a smart athlete. She knows the difference between training and testing and will scale the reps or movement so that she gets the most out of the training that day. There is no ego here.  

In the past few months Haley has hit PRs on her Snatch (120#) , Clean & Jerk (165#) as well as most of her strength lifts.  All of this while she works full time in a demanding job and is getting ready for her wedding at the end of the month.  

Haley is starting to get the competition bug. She signed up for the Granite Games and made it through 3 full rounds of the first workout. She is looking to enter some local competitions as well. I look forward to watching Haley smash more PRs as she has only scratched the surface of what she can do in the sport of CrossFit.  Haley - thank you for your great attitude, for having high standards for your movements, and for showing up and putting in the work each day. We’re so happy to have you as part of the BCF family.


- Dawna 
I came to BCF in September of 2013 with my then-boyfriend, now-fiancé (and maybe husband by the time this goes out) Sam. We both played sports in college and were feeling uninspired when it came to fitness. We were on the hunt for something new when Sam found the Groupon for BCF. I immediately loved everything about BCF and CrossFit. I loved the workouts. I loved the people. I loved finally feeling like an athlete again. And clearly we still love it because we have been at BCF for nearly 3 years. We have also made some amazing friends here and I know they are a huge part of what keeps us coming back. The 6:30 (now 6:45) crew has gotten me to the box on many days when all I wanted was my sweatpants and wine. And there are many 4:45 am alarms I would have snoozed through if it wasn’t for Molly reminding me that I better be there. 
 
When Dawna told me that I was athlete of the month, I was so excited! And I was happy that it was for the month of June because we are getting married this month! Our wedding is what made me step-up my CrossFit game. The 6:45 crew has been giving me grief for not pushing myself harder for a long time so I finally decided it was time to see what I was capable of. I committed to getting my nutrition in check and making training a priority. I’m so happy with the results and I’m grateful that my BCF family has supported me through it. My only regret is not making these changes about 2.5 years ago.
 
The list of people at BCF who inspire me is long but the person who inspires me most is Dawna. Dawna gives her all to BCF and to everyone who comes through the doors. And not only is she a fantastic coach, but she is an amazing athlete herself. Dawna pushes me to expect more from myself and inspires me to work harder each day. 
 
Thank you to you all the coaches, Mike, Christine, and Mel. I’m so grateful that we found BCF and I feel lucky to be a part of this community. 
 
- Haley 

Your May Monthly Challenge Winners! 

Piper Huber and Nat Bockman

June Monthly Challenge!

 
This is a repeat of last year... beat your score from last time! 
Deadlifts + over the bar burpees 
2 min AMRAP - Men - 275 or 225#  Women - 165 or 115# 

5 DL + 5 Burpees 

Score is weight used times DL reps - burpee reps don't factor in. 

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 

Make sure you put these events on your calendar! 

Upcoming: 

July 9th - Hooverball - Cedar Hills Valleyball Sand Courts 

July 30th - Battle in the Berg - Newberg CrossFit 

August 6th - In House Anniversary Competition 

October 1st - Bulldog Battle Series presents 2016 Fall Brawl

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! 
Copyright © 2016 Beaverton CrossFit, All rights reserved.


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