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BCF November Newsletter

Make sure you put these events on your calendar! 

November 24 - Thanksgiving WOD - 9 AM class ONLY 

November 25 - Post Turkey Burner - 10 AM class ONLY 

December 3rd - 7th Annual Wishing on a WOD - Beaverton CrossFit

December 17th - BCF Holiday Party/Casino Night - Beaverton CrossFit

December 24th - Holiday WOD - 8 AM 

At the Box with Mike Ford

Happy Thanksgiving! Merry Christmas!! Happy New Year!! It’s all coming so fast…. I feel like the clock is speeding up on us. This is a very busy time of year and it is easy to get off track with training and diet. As far as training goes, try to make it a priority in your daily routine. Plan with friends which class you are going to so you hold each other accountable. Think about the things you want to work on and how you will be better if you get in and train. This time of year also brings out stressful situations. Family coming to town, going to crowded malls, trying to keep house in order… training is a great way to beat stress and keep your sanity. 

As far as diet goes…. there’s the cookies, drinks, chips and dips, etc.…. it’s all very tempting. And in small amounts it’s OK, it is the holidays. But like anything, if you overdo it then you will for sure feel it.  Either in pounds gained or feeling like crap, you will suffer in some way. Try to stick to as good a diet as possible and on the party nights just be smart about what you put in the body. You can usually burn it off the next day unless you go loco….if you want/need help with nutrition on any level, ask us for some guidance and we will steer you in the right direction. 

Classes will have some adjustments during holidays so be sure to check schedule and pay attention in class during announcements.  

We will be wrapping up the current strength cycle in a few weeks and then roll into more prep for Open. This will include more higher volume barbell work, gymnastics and bodyweight moves. Also, look for those nice 8-12 min AMRAPS we love so much that include couplets and triplets. Good stuff!!

As always, if you see a new face be sure to say hi and show them the BCF love. We are blessed with an amazing community and you all are great. Thank you!

- MIke 

Athlete of the Month - Katelin Turner

I'm so happy to announce that our athlete of the month for November is Katelin Turner. Katelin has been a member at BCF for a little over a year. She came in with CrossFit experience, a solid foundation of strength and a positive attitude. Over the past year not only has Katelin continued her strength gains but has also seen an improvement in her aerobic conditioning. Katelin has mainly attended the 6:45pm class though lately she has been mixing it up and hitting the early morning classes as well. You can frequently catch her at Oly on Sundays. Dang... No wonder she's so good – she attends class on a regular basis – no matter the workout.

What makes Katelin so deserving of the Athlete of the Month, is not just her accomplishments (hello 330# deadlift, 3:04 Grace) but because she is what CrossFit is all about – the journey and the community. She trains hard, has a smile on her face, doesn't complain, scales appropriately when necessary, is welcoming to everyone at the gym, and shares the CrossFit love with her friends.

Watching Katelin compete at the Fall Brawl was an excellent demonstration of her character. She gave each workout everything she had, encouraged and supported her partner, and had a great time doing it. No surprise they made it to the finals.

Recently Katelin has been dialing in her nutrition and working on her conditioning and it shows. It will be fun to see where she is in another year.

Thank you Katelin for being a part of the BCF community. It is a better place because you are here.

- Dawna
Where were you in your fitness journey before BCF and where are you now?
When I joined BCF, I had just moved to Portland, and had taken a few months off from CrossFit. Lucky for me, Drew was a coach at my old gym in Eugene so I had an easy decision to come check out BCF. Before I moved here, I had been doing CrossFit for a couple of years and was really looking forward to getting back to it. In the year that I've been at BCF, I have grown so much! I have gotten stronger, faster and overall more fit than I could have ever imagined. 

What were your goals when you started and have you achieved any of them?
Originally, I tried out CrossFit as a way to lose weight. What I didn't know is the amount of strength I had in me! Once I was a few months in, my goals started shifting dramatically. I've definitely lost weight, especially the past couple of months, but I now try to focus more on performance based goals. Currently, I'm working on nailing my pull-ups- it's been a struggle but I'm so close!

What about BCF makes you keep coming back?
First and foremost the coaches. I've learned so much from each and every one of the coaches and I feel like I've gotten to know almost all of our coaches well enough that I can trust them and know when to ask for help or advice or anything. I feel so lucky to have had coaching from such quality people! 

What is your favorite part of being a member at BCF?
The community! I usually go to the 6:45pm class so I definitely have a different view of the 'community' aspect but honestly, I feel like I could show up to any class and have a couple of friends. Everyone has been so open to new faces and super supportive! I love being able to have so much fun while training. 

When/what was your “ah ha!” moment?
Since I started CrossFit almost three years ago, I've definitely had a few "ah ha" moments. I remember the first time I went for a 1 rep max deadlift and I was blown away by how much I was able to lift! I think that was my first major "wow I can really do this" moment. More recently, I've been working with the coaches at Working Against Gravity to help improve my nutrition and that has helped me in more ways than I can even express. I've become more focused on my goals and feel better about myself than I have in years! 

Does anyone the gym (member or trainer) inspire you and why?
As cheesy as it may sound, I'm inspired by everyone at the gym every day. I love CrossFit because people from all walks of life are able to come in and train together and learn from one another. If I had to pick a few people, (I can't narrow it down to just one) I want to give a shout-out to Colleen, Kindra and Kayt. The three of them train so hard each and every day and it's incredible to watch. I can only hope that I'll be half the athlete they are one day! 
- Katelin 

Let's get together and let the good times roll! 

Where: Beaverton CrossFit 
When: Saturday, December 17th from 6:00 -11:00 pm 
What: $25 per person 
Why: Dress to impress 

Email Mel at or stop by her desk at the office. 

Do you have a friend interested in checking out Beaverton CrossFit?  
Have them come try a free class! 

Saturday December 10th - 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! 
Phone: 503-828-5136 
Teen Winter Break Classes! 

Spend Winter Break with your friends gaining strength and improving your conditioning! 

December 19 - December 30
Monday - Friday @ 10:30 AM

Saturday the 24th Saturday Holiday WOD @ 8:00 AM

3rd Annual Valentine's Day Massacre 

Click here to sign up now!

Saturday, February 4th 

Its date night at the Box! Grab your honey, bestie or favorite training partner and come compete! Beaverton CrossFit and the Bulldog Battle Series are proud to bring you the 3rd Annual Valentine's Day Massacre!

The competition will be opposite sex, two person teams. We always strive to deliver the best competition experience possible! We are introducing a new division this year and are really excited!

Divisions are as follows:

Scaled - this division is for athletes that did the scaled division in the Open or who cannot usually perform benchmark WODs as prescribed.

RX - this division is for athletes that did the Open RX and can usually perform benchmark WODs as prescribed.

Masters - this division will be for 40+ athletes who can do benchmark WODs as prescribed. This is not a scaled division. Athletes over 40 that cannot do prescribed movements should register as scaled.

Elite - this division is for athletes that have competed at Regional or another high level event either as an individual or on a team or placed in the top tier of the Open. Weights, movements and rep schemes will be similar to Regional standards.

If you have any questions, email Mel or grab one of the coaches. 
Want to be a part of the fun but can't compete? Click here to email Mel to Volunteer!
Starting after the holidays and just in time to dial in your nutrition for the Open!

The Isagenix 30 Day Nutritional Cleanse is great way to nutritionally re-balance your body. This isn't about dieting - its about fueling your body with the best nutrition available. Benefits of doing a 30 Day Cleanse: 

• Boost your immune system 
• Flush Toxins
• Release fat
• Build Lean Muscle
• Replenish Energy
• Restore Nutrients
• Balance Hormones

Here is a video that breaks it downJust Cleanse 

What do you have to lose? Isagenix offers a 30 day money back guarantee plus you have a gym and a team of coaches to help you succeed. Time to make a change for you! 

This is for everyone, not just BCF members! Get your friends and family involved as well. If you want more information, come see Mel in the office or email her at or Christine at
Holidays got you stressed out? Worried about family coming to town, keeping the house clean, the kids, your spouse... basically everything? Ionix Supreme is a nutrient-rich tonic that is nature’s answer to stress. Ionix Supreme contains essential vitamins, minerals and natural extracts to help support the body’s energy, stamina and health.
Oh, and training. Mike Ford says come in and train... great way to relieve stress. 

November Monthly Challenge!

This is a repeat of last year... beat your score from last time! 
2k Row 
For time. 

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 
Copyright © 2016 Beaverton CrossFit, All rights reserved.

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