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

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!  

April 2018

You can now find the WOD* moves for the week under the “News” tab at the top of the web page. *(Subject to change based on necessity.)  Our AWESOME new logos were created with inspiration from our CrossFit North Pacific logo of Mt. Hood by our very own Meg Harvey.

The 2018 Open was a SUCCESS for WRCF athletes!   It’s always so much fun! 

18.1: I think we all had a dumbbell squat PR! 😉

18.2: Blake, Bob, & Leslie PR’d their power clean!

18.3: Lashelle and Thai PR’d their OHS and Brandt did 100 doubles!

18.4: What a doozy!  Everyone who pushed through those HSPU earns a PR!

18.5: Jessica K got her first C2B and ended with over 60 reps!    

Nice job, everyone!  Our regular Saturday WOD’s have resumed. 

              NEW CLASS ALERT!!  We are now offering a 5am CrossFit class on Monday, Wednesday, and Friday.   

              As requested by many of you, after taste-testing the product, we are now FitAid distributors!  Get yours cold from our new FitAid fridge to drink right away or buy some from behind the counter to enjoy later.    

 WRCF merch is coming!!!  Be sure to check at the box to get yours!  They're going to be awesome! 

Upcoming Events (two great causes!):

Stride May 19 (Benefits Washougal Schools) – this will be the Saturday WOD

Run to Remember (Benefits Military families) – May 20th

Heads up!  Murph will be the only WOD for Memorial Day.   (More info to follow in the next few weeks, but mark your calendars!)

*If you know of a local event, let us know and we'll share in in our monthly newsletter.