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
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.