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Announcements Fourth of July schedule! Friday – 8:30 AM and 11:30 AM Saturday – 8:15 AM, 9:30 Burn, 12:00 PM Main – Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!

Beaverton CrossFit posted on Facebook

Mobility Thursday night. July 3rd. 6:30pm – guest/substitute mobilizer! This guy’s gonna tear you apart! Have a blast gang! RWR.

Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday – 8:30 AM and 11:30 AM Saturday – 8:15 AM, 9:30 Burn, 12:00 PM Main – CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail…rest 5 min , repeat…try to meet or beat it Men start – 135 Women -95

Beaverton CrossFit posted on Facebook

Great work to everyone at the box today! Awesome energy during the WOD and some sweet performances! -Christian

Beaverton CrossFit shared a link on Facebook

Main – Mobility with Roskopf View Public Whiteboard: http://bit.ly/1uEiGSu Metcon (No Measure) Getting ready for last week of strength cycle. A) Global foam rolling circles -quads, adductors, hams, calves, delts, lats B) Lacrosse pecs, upper back C) Twisting windmills D) 5 minute squatarooni.

Beaverton CrossFit shared a link on Facebook

Main – Olympic Lifting A: Behind The Neck Jerk (Build to a heavy single ) B: Squat Clean (Build to a heavy single )

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

Beaverton CrossFit shared a link on Facebook

Main – SWOD A: Weighted Bar Dips (5 RM) B: DB Incline Press (2 x Max Reps) *Choose weight you can do for 15-20 reps for first set. **Rest 3 b/t C1: Barbell Row (4 x 8) *Rest 30 b/t C1 & C2. C2: Band Pull Aparts (4 x 8-10) D: DB Shrugs (3 x 8) Palms in. E: Weighted Bar Hang (3 x Max time) Hang from pull up bar. Use weight vest or DB between feet/knees to add weight.

Beaverton CrossFit shared a link on Facebook

Main – CrossFit Make sure to get your photo up for log-ins please try to log into class ahead of time Back Squat (3 x 3 ; add 10-20# ; rest 2 b/t) Bench Press (3 x 3 ; add 10-15# ; rest 2 b/t) 800m Run (Time) Max Effort 800m Run Metcon (AMRAP – Rounds and Reps) AMRAP 6 of 20 alt. OH lunges @ 45/25# 20 KB swings @ 53/35 Competition WOD A-3 sets each for time of 50 DUs 30 pull ups 10 thrusters 115/80 Rest 5 b/t B- Accumulate 2 min L-sit C- AMRAP 12 of 3 MU 6 HSPU strict 9 T2B

Beaverton CrossFit shared an image on Facebook

Hey BCF family! We are super excited to now be offering Kill Cliff drinks in the gym! These tasty drinks cost $3 a can! They are NOT up for grabs, no one should be getting into the Kill Cliff fridge without first asking a coach to ring them up! IOU notes will not be accepted… We are trusting our members to the honor system, please be respectful of the gym! At this point we have already lost inventory and we hope that this will not continue! Thanks!

Beaverton CrossFit shared a link on Facebook

June 8th! Let’s go hiking! We will leave the gym promptly at 7:30 am! Bring water, snacks, etc. Can’t wait to see you all then! This is a great chance to get outdoors with your fellow BCF’ers! Friends and family are welcome! Check out the event on our website for more info!

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General Information

NameBeaverton CrossFit
OwnerMike Ford
Websitewww.beavertoncrossfit.com
Phone(503) 341-4447
Emailinfo@beavertoncrossfit.com
Address16305 NW Bethany Court
Beaverton, OR 97006

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