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!
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!!