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Happy Holidays to your and your loved ones! 
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BCF December Newsletter

The 6th Annual Wishing on a WOD was a success, thanks to you! We did over 1,591 rounds... which is 23,865 squats, 15,910 sit-ups and 7,955 push-ups! 

Click here to make a donation

We are so proud of our CrossFit community.
Thank you for supporting Wishing on a  and the kids in our community. 

 
We are so close to hitting our goal of $25k as a gym! That is 5 Wishes granted! If you haven't already pledged, please consider doing so. 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. 

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 

The whirlwind days between Thanksgiving and Christmas are well upon us. That means one thing...time to buckle down and get focused.  Some things we should all focus on during these days are probably obvious, but we sometimes lose sight of the trees in the forest.  Family is number one, as we tend to get wrapped up in end of year deadlines, last minute shopping, traveling to see other family or work, or just plain super busy at home and not making time for your family.  Health and wellness fall right in there as well.  It’s real easy to forget about eating healthy and training when you have family in town, work parties, getting stuck in traffic or at the mall. Make time to train and make an effort to be healthy and eat well. You won’t regret it.  Sleep is something that gets overlooked as well.  Staying up late on line shopping, wrapping gifts, parties, etc. all add up to hours of sleep lost.  Sleep helps us perform at work and in training. It keeps cortisol levels even which helps stave off fat storage, and it puts you in a better mood…cheery if you will. 

Some upcoming things to look for in your training …we will be hitting a new strength cycle in the next couple weeks.  This will include more Olympic lifting, heavy EMOMs, and clusters, along with our normal kick ass day-to-day training. This will make us all better athletes by the time the 2016 Open rolls around. Gymnastics skills will be in there a couple days a week, however, YOU must take ownership of YOUR weaknesses. Come in early, stay late, or ask for help.  Work on them daily! 

Tis the season of people getting sick as well….please wipe down your bar and any equipment you use before you put it back. Also, if you kick over a bucket of chalk please clean it up. I know, crazy talk. If you write down times/scores in huge chalk numbers/letters, wipe it up please.  I enjoy cleaning the gym once or twice a week, but if we stay on top of it, the gym can stay pretty clean and sanitary during the winter months and a healthy place to train. 

Be sure to hit up Matt for being Athlete of Month, Matt’s consistent training is a testament to his GAINZ!!

Merry Christmas and Happy New Year!

As always, my door is always open and if you ever need anything don’t hesitate to ask.

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 - Matt Zola

It has been almost two years since Matthew walked in to BCF to sign up for teen barbell classes and in that time he has seen huge gains! This kid is proof that it doesn’t matter how big you are, if you work hard and put in the time progress will come. When he started Matthew was very raw and if I remember could hardly get a pull-up, hard imagine now when you see him rattling off kipping pull-ups in a WOD or doing sets of weighted strict dips. 

Matthew is definitely not the image of the lazy teenager many people think of, he works a job at QFC after school and on weekends and still finds time to get in his workouts. This type of dedication sticks with you in life and he will surely see success after high school with this type of attitude and work ethic. He has even started taking weightlifting classes at Sunset High, where he continues to improve his strength and technique. 

If you have yet to meet Matthew be sure to swing by the 4:30 pm main class which he began attending after exceling in the teen classes. If you are feeling lucky maybe challenge Matt at his favorite lift, and probably most impressive lift, his deadlift. Weighing about 150 pounds, soaking wet, with all his clothes on, he can deadlift nearly 315 lbs and he's constantly hitting PR’s. Matt is a great kid and is very deserving of being named athlete of the month. Congratulations buddy!!
Chad Judy
 
-Chad Judy 
I came to BCF a little over a year and a half ago in what I thought was the worst shape of my life (that’s not saying much considering I was only 14). I remember doing onboarding with Marcus and getting dizzy during a five minute kettlebell and rowing workout - boy it’s crazy how far I’ve come since then! Over the next year I was in the Teen Barbell class, working with all of the coaches at BCF at that time, including Marcus, Christian, Shay and then finally Drew and Chad. All of them were amazing coaches, but once I started working with Chad, I can’t tell you how fast my strength started improving. I remember finally hitting a 200 pound deadlift in December of 2014, yet a mere 10 months later I managed to increase by 100 pounds and hit a 300 pound deadlift!

In August of this year, as the Teen Barbell class finished up for the summer, I decided to start coming to the regular Crossfit classes, and I have not looked back since. It has been a huge mental boost knowing that I can keep up with the adult class, especially considering how un-athletic I had been as a child. From two days a week and begging my grandma to drive me to the gym to my current four days a week, I have learned to maximize the time I have in the gym and give everything my best effort. Thank you to all of the coaches at BCF (Mike, Christine, Chad, Dawna, Sasha, Drew and Rich) for all of your support throughout my training.  BCF is truly the best place in Portland to reach your fitness goals and have fun while doing it!

 
-Matt

Congratulations to our November Monthly Challenge winners!

December Monthly Challenge!

 
5 Minutes 
Max weight lifted
Squat Clean Thruster 
45/95 - 75/135 - 105/165

Choose a weight you want to thrust for 5 min... take your reps x that weight - get your weight lifted. Most weight lifted 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 went 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: 

BCF Holiday Party 
Saturday, December 12th

4 Hour First Aid/CPR/AED Class 
Saturday, January 30, 2016

Valentine's Day Massacre 
Saturday, February 13th, 2016

Give the gift of BCF this year!

Have a friend that has been dying to try CrossFit? Give them the gift of on-boarding classes! 
Don't know what to get your workout buddy that pushes you every morning at 5:30 AM? We got you covered! Private coaching, hoodies, sweatpants... the perfect gift! Email Mel for questions or to get your gift now! 
mgriffin@beavertoncrossfit.com

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: 
December 12th - no 9:30 AM Class 
December 13th - no 10:00 AM Class 
December 24th - no 4:30, 5:30 or 6:30 PM Class 
December 25th - No classes 
December 26th - 9:00 AM Class ONLY 
Copyright © 2015 Beaverton CrossFit, All rights reserved.


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