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.
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!