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!