March 2020
Our very own Covid 19 update! We understand the reason that “everything” is closing, but we do NOT plan to close at this time. We will, of course, let you know if that needs to change. We are creating a plan for this, just in case and will share if the need to close is necessary.
A few things we are doing to help prevent the spread of the virus at the box:
· Our current cleaner kills the Corona Virus (Covid-19 is a new strain of Corona)
· We are asking our coaches to take extra cleaning precautions after each class
· We are changing our cleaning towels more frequently
Things we are asking our athletes to do:
· Continue wiping down your equipment after each use:
o Bars (after they are in the storage rack), clips, j-hooks, marbles, bikes, rowers, pull up bars, wall balls, dumbells, paralettes, kettlebells, weight plates (spray and leave to dry after stacking), jump ropes, ab mats, pvc pipes, thin mats, thick mats, any mobility supplies (rollers, lacrosse balls, etc), GHD, d-balls, inside your cubby, anything else you may have touched/sweat on
· Wash your hands when you get to the gym and before you leave
· Don’t go to gym if you have any Covid 19-like symptoms (then call your Dr)
o Cough, fever, shortness of breath
While it’s been difficult for me to process so many things closing, I understand the reason. They are trying to limit medical overload with Covid-19 patients and protect those with weakened immune systems. If we can slow the spread and limit the number of total people, it will be far easier for medical professionals to properly and thoroughly care for those who do get it. If we can lower the number of total people who get ill, we can limit exposure to those with compromised immune systems. Let’s all support each other over the next few weeks and get through this!
Finally, and sadly, yoga will be canceled until further notice. Jacquie (our yoga lady) needs to focus more of her time on her yoga studio during all of these closures and she felt she had to give up our yoga classes in order to do that. She is hoping to come back next month, but we will keep you updated with any changes on that. I know I’m going to miss my Monday night yoga sessions, but I fully support her decision.
Here are a few links with some good information from a reputable source:
https://www.cdc.gov/coronavirus/2019-ncov/index.html
https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html
https://www.cdc.gov/coronavirus/2019-ncov/faq.html
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
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