June 2020
We are still here and we are still patiently (maybe not so much) waiting for phase 2, so we can open back up! When we do open in phase 2, there will be several mandated changes. Athletes will be required to sign up for classes and classes will be limited to 5 athletes . To accommodate this and prevent overlapping of athletes, our classes will be 45 minutes and we will be adding more options to our schedule. Please see our calendar for phase 2 class options. This schedule will change based on popularity of classes, so please check frequently. Current athletes will be directly notified of any schedule changes.
We have been completing some of our to-do list during the closure. These are projects we’ve talked about for a while, but just never seem to find the time to get to them. While we miss being open, it’s been nice to have the time to get all of these things completed. Follow us on Facebook or Instagram to see the fun things we’ve done!
Let’s hope for a state wide June 1 phase 2!!
March 2020
Our very own Covid 19 update! We understand the reason that “everything” is closing, but we do NOT plan to close at this time. We will, of course, let you know if that needs to change. We are creating a plan for this, just in case and will share if the need to close is necessary.
A few things we are doing to help prevent the spread of the virus at the box:
· Our current cleaner kills the Corona Virus (Covid-19 is a new strain of Corona)
· We are asking our coaches to take extra cleaning precautions after each class
· We are changing our cleaning towels more frequently
Things we are asking our athletes to do:
· Continue wiping down your equipment after each use:
o Bars (after they are in the storage rack), clips, j-hooks, marbles, bikes, rowers, pull up bars, wall balls, dumbells, paralettes, kettlebells, weight plates (spray and leave to dry after stacking), jump ropes, ab mats, pvc pipes, thin mats, thick mats, any mobility supplies (rollers, lacrosse balls, etc), GHD, d-balls, inside your cubby, anything else you may have touched/sweat on
· Wash your hands when you get to the gym and before you leave
· Don’t go to gym if you have any Covid 19-like symptoms (then call your Dr)
o Cough, fever, shortness of breath
While it’s been difficult for me to process so many things closing, I understand the reason. They are trying to limit medical overload with Covid-19 patients and protect those with weakened immune systems. If we can slow the spread and limit the number of total people, it will be far easier for medical professionals to properly and thoroughly care for those who do get it. If we can lower the number of total people who get ill, we can limit exposure to those with compromised immune systems. Let’s all support each other over the next few weeks and get through this!
Finally, and sadly, yoga will be canceled until further notice. Jacquie (our yoga lady) needs to focus more of her time on her yoga studio during all of these closures and she felt she had to give up our yoga classes in order to do that. She is hoping to come back next month, but we will keep you updated with any changes on that. I know I’m going to miss my Monday night yoga sessions, but I fully support her decision.
Here are a few links with some good information from a reputable source:
https://www.cdc.gov/coronavirus/2019-ncov/index.html
https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html
https://www.cdc.gov/coronavirus/2019-ncov/faq.html
January/February 2020
Our yoga schedule will remain as is for as long as the schedule works. Monday 6:45 pm and Tuesday 5 am. Come check it out! It’s a great way to end your Monday or start your Tuesday! However, we will no longer have our lifting technique class on Friday.
Valentines Day WOD! Bring Your Own Partner WOD! Bring a friend, family, neighbor, stranger, anyone! Join us for a fun WOD during any of our regular classes Friday February 14. No CrossFit experience needed. The WOD will be easily modifiable for new athletes, but still challenging enough for our experienced athletes. Please have any guest sign up for a free class online. That will save some time the day of. If you don’t bring your own partner, now worries! We’ll find one for you! Aren’t a member, but want to join us? Great! Sign up for a free class and we’ll see you then! You can bring your own partner or we can find one for you.
It may seem early, but WSF STRIDE is coming up! It’ll be here faster than you think, I’m sure. May 16, 2020 The Stride 5K will be our Saturday WOD. Join us! Start training now. This event is a family-friendly run and all proceeds go back to our schools in the form of scholarships and grants. If you’ve never run a 5K or can’t count far enough back to know the last time you ran that far, no worries! You have plenty of time to train. You’re even allowed to walk some or all of the course. See you there! As always, this will be our only WOD for that day.
Since we’re already talking about May … MURPH! As always, we’ll be hosting the Murph WOD on Memorial Day. Start working on those push ups and pull ups while you’re training for the 5K and you’ll be all set to crush Murph! This WOD is 100% modifiable and can be done with a partner or as a team. More details later.
WRCF Crew
December 2019
Holy moly! Another year is almost over. Time flies when you’re having fun, I guess. Personally, I’m not big on New Year’s resolutions, but I do love goals! I believe they should be set and achieved all year long. However, as this year ends and next year begins, we are going to be asking our athletes to creatae new goals. A goal should be something specific (measurable), with a plan, and end date.
We have a few new classes we’ve added over the last few months. We now have a lifting class on Fridays at 4 pm. The focus will be on one lift for several weeks. Classes are not cumulative, so you can miss a class(es) and still make progress. The alternate is also true, you can attend weekly and still gain knowledge and make progress. These classes are available to all skill levels. Becoming a more technical lifter will translate to being able to lift more weight! We also have yoga classes 3 days a week: Monday 6:45 – 7:30 pm, Tuesday 5:00 – 5:45 am, and Saturday 10:30 – 11:15 am. These classes are not your typical yoga. They are focused on mobility and strength for CrossFitters. They are shorter than a typical class, as well.
CrossFit Kid’s class are up and running! We have classes for ages 3 - 15. Each session is 4 weeks long and only $40. Check out our webpage for all the details and to sign up: https://www.washougalrivercrossfit.com/crossfit-kids-index
We have new shirts! Stop by and check them out. They are super-rad! ;)
Christmas week schedule changes:
Dec 24 – 9 am ONLY **12 Days WOD, anyone?
Dec 25 – CLOSED
Dec 26 – no 6 am (all other classes regular schedule)
Dec 27 – No 5 or 6 am (all other classes regular schedule)
Dec 31 – No 4:30 or 5:30 pm classes (all AM classes regular schedule)
Jan 1 - TBD
Have a fabulous Christmas and an awesome new year!
WRCF Crew
October 2019
The Open is here! CrossFit HQ has changed the dates of this month-long event and it begins October 10 for the 2020 season! Every Saturday starting October 12 through November 9 will be an Open WOD.
CrossFit Kids is back in session! Sessions are 4 weeks long and $40 each (including tax). 10 class passes are $130. Sign up online or contact WRCF.
Ages 3-6 will be Thursdays 10:30 – 11:15 am (starts Oct 10)
Ages 5-12 will be Wednesdays 3:30 – 4:30 (starts Oct 9)
Teens (ages 11-15) will be *Tuesdays 6:30 – 7:30 pm (starts Oct 9)
*moves to Wednesdays in January
We officially have our design completed for new apparel! We have hoodies/zip ups, shirts, tank tops! We are hopeful to have socks, as well. Hoodies (and socks) are pre-order only (we will not be ordering extra), but tanks and t’s can be pre-ordered AND we’ll have some extra in stock.
WRCF Crew
August 2019
Back to school already this month? I’m not ready! I love summers and the memories kids make. As our schedules change, once again, with our morning routines of getting the kids ready for school coming back, don’t forget the importance of making time to be active. Push to keep your work out schedule as consistent as possible. It’s easier to stay on track than to try and get back on track. The old saying, it's easier to keep up than catch up is also true with working out. Let us know how we can help you keep up!
With school beginning, we are working on bringing the weekly kids classes back! We don’t have a start date or day/time for these classes yet, but will soon. Look for more information over the next few months.
We still have one more summer camp coming up! Ages 3-6 (must be potty trained) is August 13-15 with a NEW time! 10:30 – 11:30 all three days for only $45. Kiddos will do all things Ninja Warrior; run, jump, climb, hang, swing, make new friends, and HAVE FUN! Our older kids camps were a total success! Three exhausting days of fun and fitness! Even before we’ve completed all our camps, we are making plans for next summer to be even better! It was a lot of fun to watch kids try new and scary things and then conquer the obstacles. Looking forward to seeing more successful kiddos next year.
There will be a 9 am ONLY on Monday September 2; Labor Day.
As a reminder we do NOT have open gym on Wednesdays. Our scheduled open gym times are M, T, Th, and F 3:30 – 4:30 (5 on Friday).
Enjoy the rest of your summer and stay hydrated!
June/July 2019
The 2019 Stride was a success! Our obstacle course was a hit and we have some new things planned for next year! I saw several WRCF athletes out there; great job! We were told this was a record year for participants and the crowd was larger than it typically has been in previous years; especially towards the end of the event. Good stuff!
Murph was also a success and so much fun. As always! We had a big crowd, but it never felt crowded. Looking forward to next year! Start training now because we’d love to see even more of you in 2020. We had several people drop in and loved the environment. Of course they did! We have THE best community around!
Our final event over the last two months was our booth at Hike on the Dike. Soooo many dogs! It was great to see families out being active and supporting local businesses. Our tire flip station was a hit, but we have an even better idea for next year! Hike on the Dike supports The West Columbia Gorge Humane Society located near the dike. We love this organization and were happy to host a booth to show our support.
Thursday July 4 we will have a 9 am class ONLY.
Washougal River CrossFit Summer Camps are back! New this year will be Survivor: Washougal River! Each camp is $60 per child and is limited to 20 kids. July 9, 10, 11 (WR Ninja Warrior) and August 13, 14, 15 (Survivor). Ages 5 – 10 10:30-12:30 (must have completed Kindergarten) and ages 10 - 14 2:00-4:00. Our Pre-K camps are the same dates, but will both be Washougal River Ninja Warrior and are $45 per child. Ages 3 – 5 (must be potty trained) 8:00-9:00 am and is limited to 15 kids per camp. You find more info and register here:
https://www.washougalrivercrossfit.com/summer-camps
August 10 is the Spartan Race! Join our team! Want a free entry? They are looking for volunteers. If you volunteer you get a free entry among other fun goodies. Contact them at let them know that you’re interested. chelsea.rocheleau@spartan.com During the race, we will not be running together, but you may choose to make smaller groups and run together, of course. Run at your own pace; no pressure. Our team name is Washougal River CrossFit.
New clothing items/order coming soon! If you have requests for an item/items you’d like us to sell, let us know and we’ll do our best to offer them. Leggings? Shorts? Hats? Socks?
Have a FABULOUS summer!
May 2019
On May 18, there will not be a WOD at the box. Instead, we invite you all the run or walk a 5K with The Washougal Schools Foundation Stride. Washougal River CrossFit will also be sponsoring and hosting a Ninja Warrior Obstacle course! It’s a really great local event (begins/ends at the high school) and all proceeds go towards our schools. You can find all the information and registration process here: https://www.raceentry.com/wsf-stride/race-information
Online registration ends May 1 (TODAY!), but you can register the day of. We encourage you to give it a try. Oh, and wear your Washougal River CrossFit shirt!
Murph will be Memorial Day at the box. It will be our only WOD of the day on May 27. It’s a really good WOD and we encourage everyone to give it a try. You can modify, scale, and/or make it a partner/team WOD. If you don’t already have a partner/team, we’ll find you one when you get there. We will have heats beginning at 8:30 and go every 15 minutes until 9:30 (last heat). If you have not ordered your shirt, time is running out! Be sure to get your order in by Friday; they are pre-order only. You can see the design options at the box. We have regular and long sleeve t-shirts as well as ladies tank tops.
Washougal River CrossFit Summer Camps are back! New this year will be Survivor: Washougal River! Each camp is $60 per child and is limited to 20 kids. July 9, 10, 11 (WR Ninja Warrior) and August 13, 14, 15 (Survivor). Ages 5 – 10 10:30-12:30 (must have completed Kindergarten) and ages 10 - 14 2:00-4:00. Our Pre-K camps are the same dates, but will both be Washougal River Ninja Warrior and are $45 per child. Ages 3 – 5 (must be potty trained) 8:00-9:00 am and is limited to 15 kids per camp. You find more info and register here:
https://www.washougalrivercrossfit.com/summer-camps
Class changes starting May 6: there will no longer be a BRICK class (May 2 will be the last class). Coach Jessica will be coaching the 9 am on Mondays instead of coaching BRICK. She has experience coaching both weightlifting and endurance WODs, so it’ll be a great fit. Our 9 am will go back to our regular WOD instead of being cardio-focused. For those of you who love the cardio WOD, no worries! Our coaches can modify the WOD to make it more of an endurance WOD; just ask.
April 2019
The Open 2019 is over and, as usual, it was a lot of fun! Gary Hetrick completed his first open WOD. He’s new to CrossFit, but modified appropriately and crushed it! Brandt and Lashell got their first ever chest to bar pull up!! Brandt’s was a “buzzer beater!” Lashell went on to complete 5 more! We will now resume our typical Saturday WOD schedule. See you all there!
May 18, there will not be a WOD at the box. Instead, we invite you all the run or walk a 5K with The Washougal Schools Foundation Stride. It’s a really great local event (begins/ends at the high school) and all proceeds go towards our schools. You can find all the information and registration process here: https://www.raceentry.com/wsf-stride/race-information
We encourage you to give it a try. Oh, and wear your Washougal River CrossFit shirt!
Murph will be Memorial Day at the box. It will be our only WOD of the day on May 27. It’s as really good WOD and we encourage everyone to give it a try. You can modify, scale, and/or make it a partner/team WOD. If you don’t already have a partner/team, we’ll find you one when you get there.
We only had a few shirt submissions, so we gave them all to our awesome “shirt guy” to create something great. The final design will be revealed soon. Shirts and tanks are $20 each and are pre-order only. All orders musts be completed by May 5th. Payment can be made at time of order or pick up and we can accept your card on file (or another card), cash, or check.
August 10 is the Spartan Race! Join our team! We will not be running together, but you may choose to make smaller groups and run together, of course. We will have people who just want to do it for fun all the way to people who are trying to go all out and see how well they can do. We welcome all levels of competitors on our team. Run at your own pace.
Our team name is Washougal River CrossFit. Ross is registered to race at 9 am. If possible, race at that time too. The course will be better, it won't be as crowded, and it's better if all team members register for the same time. If you end up needing to race later than 9 am after you register, I believe you can.
Spartan takes the top 4 or 5 finishers from each team and averages their times to determine placing. Just run your race and have fun! We would love to place, but that isn't our focus.
We have a 20% off code for our team members, but it expires 3/31/19 (tomorrow!), so sign up asap! I believe overall prices also go up April 1.
Summer Camps 2019 will be July 9-11 and August 13-15. Save the date! More information will be announced next month.
Finally, when we say “Better Ever Day”, we aren’t just talking about working out, lifting, gymnastics, etc. We mean in every aspect of our lives, we should strive to be better every day. Earlier this month our coaches worked to get better by going through a training on our new AED. We all have CRP/First Aid, but getting training on our specific machine felt important to us. Our AED is behind the desk in a cubby to the far right. Look for stickers identifying the location soon. We hope we never have to even consider using it, but are happy to know it’s there if we do. Thanks to Stephanie for the thorough and interesting training.
Have a fabulous April! Let us know if there are any events you’d like us to share next month.
WRCF Crew
March 2019
The Open has officially begun and what a fun first week it was! Kayla completed her first Rx WOD and KILLED it!! As expected with The Open, this week is going to be a bit more difficult than last week. It also has a barbell move! Yay!
Even though it’s only March, let’s talk about May. It is a BUSY month for our community! First the Washougal Schools Foundation STRIDE for Education fun run is May 18. That will be the WOD for the day; there will be no work out at the box. This year, there will be a special event hosted by WRCF! We will have an obstacle course on the football field as part of the STRIDE event. Come see us before or after your 5K.
Our annual Murph tradition will be Memorial Day – Monday May 27. Murph is in honor of Navy Lieutenant Michael P. Murphy of Patchagoue, NY. CrossFit Boxes around the world have a Murph tradition on Memorial Day. The WOD is 1-mile run, 100 pull ups, 200 pushups, 300 air squats, 1-mile run (throw on a weight vest if you have one). We would love to see everyone there! As with ALL CrossFit WODs, Murph is modifiable and scalable. This WOD can also be done in partners or teams, etc. If you don’t have a partner, show up, we’ll find you one!
Don’t forget about the shirt design contest! All entries must be submitted by March 15 and can be turned in via email or in person at the box. All shirts will be by pre-order only. The winner will receive a FREE Murph shirt of each style and bragging rights! Winner will be announced by April 1, when pre-orders will begin. We can’t wait to see all of your creativity!
February 2019
Holy cow!! It’s been ONE WHOLE YEAR of being Washougal River CrossFit! It’s been an incredible year of learning. We have greatly appreciated all the support you have given us along the way. As we always say, the athletes are THE BEST part of our job. We are excited for the 2nd year and all the plans we have. Thank you again for being the best part of the best community in Washougal.
It’s Open season! The Open WODs will be held each Saturday for 5 weeks beginning February 23rd. We will begin the 1st heat around 9 am and go until the last person finishes. Remember, these WODs have scaled options already programmed and can be further scaled or modified to accommodate any/all athletes. Show up each Saturday for a super-fun event and a great work out. Please ask our coaches (or athletes who have done The Open before) any questions you have. If you’re unsure, come watch and cheer on fellow athletes, then decide. We always have room for a cheering section! You can choose to sign up online to track and compare with others around the world, but you don’t have to in order to participate with us. Either way, come get a work out in and have some fun!
The 9 am Cardio-WOD (or Endurance WOD) has been well-received by these who have tried it. It’s still CrossFit, just cardio-focused. Come check it out and then tell everyone how awesome it is! If you know someone who wants to try it out, they are welcome to sign up for a free class and join us. This class is for ALL fitness levels and can be modified as needed, just like any other CrossFit work out.
CONTEST!! We will be selling Murph shirts this year by pre-order only. There will be tanks and t’s. Here is the contest part: the design of these shirts! If you like creating or just want to give it a try, submit your idea! You can email your design or drop it off at the box. You can enter a design for one or both the tank and the t. The winner(s) will receive a FREE Murph shirt of each style and bragging rights! All design ideas must be submitted by March 15, 2019 to be eligible for the contest. Winner will be announced by April 1, when pre-orders will begin. We can’t wait to see all of your creativity!
January 2019
Happy New Year! This is the time of year when many people set a new year resolution. However, most people do not stick with these and find themselves unsuccessful. In fact, *a study shows that only EIGHT percent of people accomplish their resolutions! I am personally not a fan of new year resolutions because I think we should be making goals and working towards them all year long. People who set small goals all through the year are far more successful than those who set an obligatory goal because the calendar changes.
On that note … As a way to help turn resolutions into goals and boost that 8% success rate, we are offering our Elements classes to all new athletes FREE! If you join with a friend, both will get all six Elements classes FREE!
(All six classes must be completed by February 1, 2018 and must be completed together.)
We sincerely hope every single one of you and your families have a happy, fulfilling, and successful 2019!
December 2018
The end of this year is coming up quickly! It has been quite a busy year for us and we have been greatly enjoying the learning process of being business owners. Thank you for following our journey so far.
Here is our Holiday Schedule
24th Monday 9 am only: 12 Days of Christmas WOD (it will be chaotic-fun!)
25th Tuesday closed
26th Wednesday No 5 am, no kids classes (yes, BRICK)
27th Thursday all regular classes (no 3:30 open coaching)
28th Friday No 5 am, no 3:30 open coaching
29th Saturday 9 am
31st Monday No 5am, all other classes as usual
1st Tuesday 10 am only
2nd Wednesday No 5am
3rd Thursday *normal schedule
4th Friday No 5am
5th Sat normal classes resume!
The holiday schedule will be adjusted on the website, as well.
We have a new coach! Kent has started coaching for us and we couldn’t be happier! He (and Amanda, his wife) have been part of WRCF for 3 years and have been CrossFit athletes for 7 years. He has been a great addition to our already fantastic coaching staff and we are glad he and his family chose us three years ago.
Merry Christmas to you and your families!
WRCF Crew
November 2018
Thanksgiving is just a few weeks away. The schedule will be as follows:
Wednesday: No 5 am, all other classes as will run on typical schedule including BRICK.
Thursday: Run For The Hungry on Thanksgiving Day is a WRCF (CFNP) tradition. Look for details at the box soon. This will be the only “class” on Thanksgiving.
Friday: 9 am and 5 pm (no 5 am)
Saturday: usual schedule
A little CrossFit Etiquette:
If you’ve sweated, bled, or cried on the equipment, wipe it down. Think: Benches!!! Ew!! It’s not fun laying down on a bench just after someone else has sweated on it. All equipment should be wiped down between sets when sharing benches, mats, rowers, etc (not in the middle of a WOD, of course!) and sprayed and wiped down after every WOD.
Don’t break down your equipment until everyone is done with the WOD. We understand that occasionally you’re in a hurry to get out early, on time, or maybe class goes late; no problem! Just ask a coach or friend to get it for you. Struggling through the last bit of a WOD while others are cleaning up is discouraging. Cheer on your fellow athletes and give them a push to get it done. It’s one of the reasons CrossFit is so great!
Put your equipment away when you’re finished using it. Don’t forget about the band you hung or the mat you got out. While no one minds helping others clean up, no one wants to clean up after others.
October 2018
Holy cow, it’s most-officially Fall! As much as I love summer and all the hot days, I do love the beauty that Fall brings. The rain? Not so much. Maybe that’s why it’s so beautiful, so we get distracted and forget about the up-coming rainy season. For those who love fall and all the changing weather it brings, enjoy! For those of us who prefer blue skies and sunny days, look for the beauty in all the changes and remember, summer always comes back for us.
Now that school has started, Washougal River CrossFit Kids is back! WRCF kids begins October 16/17! Check out our web page for details and to sign up. Classes will be every Wednesday for ages 5-12 from 3:30 – 4:30 and ages 10-15 from 6:30 pm to 7:30 pm. Ages 3-5 will be on Tuesday 10:15 – 11. Space is limited, so be sure to sign up before it’s too late!
www.WashougalRiverCrossFit.Com (or email us)
NO kids classes on Wednesday October 31. That gives all the Goblins, Princesses, Monsters, and What-have-you’s extra time to trick or treat for all the delicious goodies!
Holding with our long-standing tradition, Halloween will be a costume WOD! Wear your costume on October 31st and come get a fun work out in. Costumes are not required, but they should be …
Two class changes to note
In case you haven’t already heard: We are bringing back the 5 am! Beginning Monday, October 1, there will be a 5 am on Monday, Wednesday, and Friday. This will be a regular CrossFit class and all athletes are welcome.
October 10 will be the last 3:30 open coaching for Wednesday because of kids class. There will still be M, T, Th, & F open coaching at 3:30.
Coaching update: Natalie will no longer be coaching, sadly. She has decided to take a break and spend more time running (her kids around). She promises to drop in and get a work out in every once in a while, so she can say hi. We are going to miss her encouraging personality mixed with a little bit of sarcasm. We hope to see her and Josh back soon because they have always been a very big part of what makes WRCF (CFNP) so great. Don’t forget about us, Sharp family!!
Starting this month, you will notice that a Cool Down portion will be added to the WOD each day. This section will give you an idea of what areas you should be focusing on during your after WOD stretching/mobility. Stretching after a WOD is equally as important as warming up before the WOD. Warming up prevents immediate injuries, but stretching after prevents long term injuries. Both will increase your ability to lift and move better. The after WOD mobility will be done in similar fashion as the warm up; on your own, but if you have a question, just ask. We are happy to give you ideas and share our knowledge.
Happy October!!
September 2018
September
Back to school time! Well, not really, but very soon … we hope. This is a pretty significant part of history our little town is going through. No matter which side of the argument you are on (or if you’re neutral), the strike and delay of the start of school has very likely had an impact on your life. However, I fully believe our wonderful community will come out as strong as ever in the end. We are hopeful that school will begin next week and everyone will feel respected, supported, and valued. Until then, enjoy your extended summer to the fullest!!
Speaking of kids …
CrossFit Kids is returning Wednesday, October 17th!!! Our first session will be FIVE weeks long (if you sign up before October 17th). Session 1 will be Oct 17, 24, (skip 31st), Nov 7, 14, (skip Thanksgiving week), & 28th. Session 2 will be December 5, 12, 19, & Jan 2. Cost is $35+tax a session and is billed monthly on autopay. Email us to sign up or click on the kids class tab. Class times will be:
3 – 5 year olds 10:15 – 11 am
5 – 10 year olds 3:30 – 4:30 pm
10 – 15 year olds 6:30 – 7:30 pm
Blake 2018 Open
Blake Webb has been a Washougal River CrossFit athlete since he was 13 (he started way back when we were still CrossFit NorthPacific)! Watching him grow and mature into the athlete he has become has been (mostly) so much fun. Now that he is going off to college to try and rule the world, we decided to interview Blake and ask him about his journey from a chubby kid who was good at sports to the dedicated athlete he is today. In honor of his 13 years of age when he started, we asked him 13 questions! His answers were spontaneous and unprepared.
Why did you start going to CrossFit?
Because I was a chubby white kid and all my friends would make fun me.
What are your thoughts about your journey from when you first started to now?
Unreal. It’s kind of like one of those things you would see on YouTube where it’s like a before and after picture. Like, here is where I was then and here is what my thought process was. Now, it’s like, I can do a muscle up. That’s pretty cool. None of my friends can do that.
What’s your favorite CrossFit move?
Squat snatch
What’s your least favorite CrossFit move?
Double dumbbell burpee box step overs!
What’s your favorite sport to play? Why?
Wrestling because it’s a contact sport, but low impact and lower chance of injury compared to football.
What’s your current career goal?
Trophy husband (said without thought or hesitation).
What’s something that most people probably don’t know about you?
That I was once a pretty chubby kid. People see me now doing muscle ups and stuff, but have no idea I was the chubby kid a few years ago.
What’s your favorite dessert?
Cheesecake! Any kind, but not caramel. It’s too rich or something.
Do you plan to continue CrossFit in college?
Yes. I’m going to join a team, I think.
What is one thing, person, etc that has helped you the most over the last few years?
Basketball. I got cut twice. Even though the outcome might not have turned out the way that I wanted it to, I got something else out of it. Which is wrestling; the sport that I love the most.
Do you have a tip or suggestion for a kid who might be just starting out like you once were?
Just keep going. Just keep going to CrossFit. Keep doing what you’re doing and don’t let people mess with your mindset.
What can you do now that you couldn’t do before you started CrossFit? What are you better at, other than CrossFit?
What am I not better at? My social skills are a lot better. My physical activity is better. My personality is just brighter. Every aspect has been enhanced from it. *(He later said that his confidence has been boosted.)
Do you remember the WOD that you first beat your dad?
No, but I remember the thought! And going home like, “Mom, I beat dad today!” I think it was a bodyweight WOD.
Interviewing Blake was really fun for me. I love how goofy he is, but still understands when something should be taken seriously. My favorite part of the entire question and answer session is when Blake stopped mid-answer to help someone. That, among many other reasons (complaining about “feeling old” isn’t one of them), is why we love him so much. Blake Webb, you will be very much missed and we cannot wait to watch you become a successful adult and grow to be even more confident in yourself. In the words of a pretty smart kid I know: “Just keep going. Don’t let people mess with your mindset.”
Blake - one of his very first WODs
Finally, this month we want to leave you a few rules for success:
be kind
be on time
fail
work hard
try again
no cherry picking
lift heavy
Things to know:
9 am ONLY on Monday September 3
BRICK is now Mon, Wed, Thurs at 1 pm
Coach Jerime is taking a break, his life is just a bit too busy to add coaching: we sure will miss him!
August 2018
The Games, summer heat, Rx WODs
Holy cow! It’s our 6 month “anniversary” of being CrossFit box owners! Seems like it went by very quickly. I feel like we say this a lot, but it’s true, so I’m going to say it again! We appreciate the support we have been given from all of our Washougal River CrossFit athletes and coaches. We truly think we have THE best community around! Thank you all so very much for being part of one of our favorite things!
If you didn’t get a chance to go watch Michelle, Polly, and Stephanie compete, you missed out. It was a really great event and felt very organized from a spectator point of view. Watching our girls work together and push themselves and each other was certainly cheer-worthy! It was an all-women competition (RX and a scaled division) with 4 work outs. If you ever have the opportunity to watch someone you know compete in a CrossFit event, I highly recommend going. These 3 ladies did great and we cannot wait to watch them again! Hopefully very soon. *(The Games began today, you should look up a few events. Impressive humans! Our neighbors from CF Fort Vancouver are competing in the team events!)
Same as last month, with summer arriving and temperatures pushing 100 degrees, it is important to drink more water than you typically do. Especially if you will be working out. Which brings me to my next thought; do not let the heat deter you from your work out schedule. While we want you all to make smart choices and not put yourselves in danger, we don’t want to see people skipping work outs simply because it’s hot outside*. Drink lots of water, plan to maybe go a little slower, and come join the fun! We have a fan to help keep you cool. Stay hydrated and we’ll see you at the box!
*If you are using this amazing weather to be physically active outside instead of working out in the box, we encourage that! We don’t CrossFit to be better at CrossFit; we CrossFit to be better at life!
Tomorrow wraps up our last session of Washougal River Ninja Warrior Camp and it has been a FUN week! These groups of kids have worked so hard this week learning new skills, improving old skills, and trying something that may have made them a little nervous. If your child (or a child you know) is interested, but wasn’t able to attend this year, stay tuned for CrossFit Kids classes this fall! We are working out the schedule to accommodate the new Wednesday schedule for Washougal schools, but plan to have weekly classes starting shortly after school begins. We are also already looking towards next summer and are hoping to include a weekend Ninja Warrior camp option!
Finally, this month we want to share with you the intent of the Rx WOD (as written on the board). Rx is designed to push the top 5% (or less) athletes at the box. The other 95% will need to scale or modify in some way (lighter weight, shorter distance, fewer reps, modified movement, etc). Other than the top 1% (who will likely RX every WOD), who is part of that top 5% will vary daily based on the moves, the weight, the distance, the reps, injuries, etc. Rx’ing a WOD does NOT mean you have worked harder or gotten a better work out than someone who did not Rx. While the goal may be to “RX a WOD” because it feels great to finally get there, the true goal for each of us should be to push ourselves harder than we did the day before; to be Better Every Day.
If you were to visit another CF box, their Rx might look different than ours; they have a different set of athletes to program for. If you look back at what Rx was for us 6 years ago (when CFNP first opened), it will likely look a bit different than it does now. We have a different type of athlete now. Our advice is to complete each work out, so that it pushes you just a little passed what you could do yesterday: Run faster or farther; lift a little heavier; use a thinner band; do fewer reps, but a more-strict version of the movement. While Rx does feel pretty great when we finally reach our first one, a personal record should be the goal we are striving for because it feels far better and lasts much longer.
July 2018
Bring Your Dad To WOD, Girls Gone Rx, summer camps, CF etiquette; 10’s and bars are babies
On Father’s Day we celebrated all Dad’s with Bring Your Dad to WOD Day! It was great (of course)! Thank you to everyone who was able to bring their dad or child and have a little family fun! Spending time with our families is the best! Seeing others spend time with their families is pretty great too!
There are a few fun events coming up in July!
July 7 the Washougal High School cross country team is hosting the Downtown Washougal Street Mile. I heard rumors that WRCF and Anytime Fitness will be having a friendly competition for the fastest 3 men and 3 women combined times. Register on Facebook – a quick search will find the page for you. Flyers are at the box.
July 21 Stephanie, Michelle, and Polly are competing in Girls Gone RX! https://www.facebook.com/events/206535883430042/ will give you all the details and keep you up to date. Competition begins at 9am and there will be 4 WODs. Location is CrossFit Untamed. Stop by for a little while or for the entire day. It’s always SO much fun to cheer on our fellow athletes. These girls are gonna kill it, I just know it!
Don’t forget about our summer camps! Spread the word because these are going to be so much fun!
Summer camps!! Ages 3 -14 with two date options.
Washougal River Ninja Warrior CrossFit Kids Summer Camps
$60/child - Includes a reusable water bottle for each athlete
$10 discount for siblings attending the same week ($10 for each child after 1 first camper)
**Limited to 20 kids per camp**
July 17, 18, 19
Ages 5-9 10:30-12:30 *Must have completed Kindergarten Ages 10-14 2:00-4:00
Ages 3-5 8:00-9:00 am ($40, limited to 15 kids)
July 31, August 1, 2
Ages 5-9 10:30-12:30 *Must have completed Kindergarten Ages 10-14 2:00-4:00
Ages 3-5 8:00-9:00 am ($40, limited to 15 kids)
For updates and to sign up:
www.washougalrivercrossfit.com
This month we will leave you with two reminders of CF etiquette. 😉
1.) When you have 10 pound plates on your bar, do NOT drop the bar! 10’s are fragile and will fold and need replaced very quickly if they are dropped. We’d much rather spend money on buying new equipment than replacing equipment. PS … be gentle with the 15’s too.
2.) Barbells are babies. As with all babies, be gentle with them and NEVER drop them. Hold the bar when removing weights to keep them from hitting the floor. Always set them down gently (even when placing them in the storage rack). No noise means you’ve done it correctly.
June 2018
summer camps, HydroMash, shirts!, Bring Your Mom To WOD, Murph
CrossFit Kids Summer Camps are happening again this summer! $60 per child (sibling discounts for attending the same session) for ages 5-9 (must have completed Kindergarten), July 17-19 OR July 31 – Aug 2 from 10:30 am – 12:30 pm. Ages 10-14, same dates from 2:00-4:00 pm. For our preschool group, ages 3-5, same dates from 8:00 – 9:00 am, is $40. All athletes will receive a water bottle on the first day of camp! Go to www.washougalrivercrossfit.com/summer-camps for updates. To register, click on our schedule, find the camp you’d like to register for, click on the orange tab. The system will walk you through registration. There are limited spots available for each session (20 for 5-14 and 15 for 3-5).
Since the Camas Pool will not be opening this summer, we are unfortunately unable to host the HydroMash for 2018. Our goal is to work over the next year to find a suitable location and host HydroMash in August 2019. We were looking forward to continuing this tradition and hope to begin again with more time to plan and find locations for such a unique event.
In case you haven’t already heard: Shirts (long [men’s and women’s] and short sleeve) and tank tops are in! Check with a coach to get yours! They are so comfortable and only $20 each. You can pay with cash, check, card, or account on file. Look for more WRCF options coming soon!
Our Mother’s Day WOD was SO much fun! We love seeing families staying fit and spending time together. Let’s do it again for Father’s Day! June 16 will be “Bring Your Dad to WOD Day!” Kids, bring your dad! Dad’s, bring your kids! No need to sign up, just show up. However, signing up for a free class on our web site will eliminate the need to sign the waiver at the box and speed things up a bit.
We saw A LOT of familiar faces at the STRIDE on May 19th! Thank you to everyone who ran/walked to support our amazing schools (and to celebrate Leslie turning 40!). There were several PR’s reported!
Michelle M, and Carol L beat their 2017 time by MINUTES! Jeanie M not only beat her time, but ran ANOTHER 5K on Sunday! Nice job, ladies! Keep pushing for PR’s! Better Every Day!
Murph was a beast, as always, but everyone pushed through and got the job done. Several athletes completed it for the first time with a vest this year. Others completed it for the first time EVER! Jim and Amanda shared the work with their kids, who rocked it! Thanks to everyone who brought a friend to join us. Nice job, everyone! Start strategizing for next year; we’ll be here! The potluck afterwards was yummy, as always! Thank you for sharing your food and hanging out with us, everyone. Stay tuned for the next party because we all love to eat!
Summer is quickly approaching (Yay!) and that means our bodies need more hydration! Be sure you are drinking plenty of water and bringing extra water when you work out. The water you drink today, hydrates you tomorrow. Our bodies work much more efficiently when they are hydrated and nourished. We put our muscles and joints through difficult tasks at the box, so treat them well outside the box. Try adding fresh sliced fruit (strawberries, lemon, lime, raspberries, etc) or cucumber to your water to add a bit of flavor without the processed sugar that the flavor packets typically have. Your body will thank you.
May 2018
Stronger Faster Healthier, STRIDE, Murph
WRCF merchandise will be here very soon! We will have t-shirts, tank tops, and long sleeve t-shirts (all are $20+tax each). Stop by soon to get yours!
Saturday May 19th the Washougal Schools Foundation is hosting their 15 annual STRIDE 5K fun run/walk! This event will be the Saturday WOD for May 19th. This is an event for ALL ages; different distances based on age or choose the 5K. Our very own Dr. Tom (and his brother, Dr. Dave), with Discovery Dental, are the top sponsor and offer a prize to anyone who can beat them both to the finish line! For more information go to http://www.washougalschoolsfoundation.org/stride/
Start working on your running, pulls ups, and push-ups; Murph is just a few weeks away! Murph will be the only WOD for Memorial Day (May 28). As with ALL CrossFit WOD’s, this one is 100% scalable and modifiable!
Check out the crowd from Murph 2015!
Open coaching times starting April 30:
Monday, Tuesday, Thursday, & Friday 3:30-4:30 pm; Thursday 8 – 9 am; Friday 6-7 pm
Upcoming Events (three great causes!):
Stride (Benefits Washougal Schools) – May 19 *this will be the Saturday WOD
Run to Remember (Benefits Military families) – May 20
Run and Gun (Hosted by Home With Heroes) – May 26