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
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!
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