October 2018

Holy cow, it’s most-officially Fall!  As much as I love summer and all the hot days, I do love the beauty that Fall brings.  The rain?  Not so much.  Maybe that’s why it’s so beautiful, so we get distracted and forget about the up-coming rainy season.  For those who love fall and all the changing weather it brings, enjoy!  For those of us who prefer blue skies and sunny days, look for the beauty in all the changes and remember, summer always comes back for us. 

Now that school has started, Washougal River CrossFit Kids is back!  WRCF kids begins October 16/17!  Check out our web page for details and to sign up.  Classes will be every Wednesday for ages 5-12 from 3:30 – 4:30 and ages 10-15 from 6:30 pm to 7:30 pm.  Ages 3-5 will be on Tuesday 10:15 – 11.  Space is limited, so be sure to sign up before it’s too late! 

www.WashougalRiverCrossFit.Com (or email us)

NO kids classes on Wednesday October 31.  That gives all the Goblins, Princesses, Monsters, and What-have-you’s extra time to trick or treat for all the delicious goodies! 

Holding with our long-standing tradition, Halloween will be a costume WOD!  Wear your costume on October 31st and come get a fun work out in.  Costumes are not required, but they should be …

Two class changes to note
In case you haven’t already heard: We are bringing back the 5 am! Beginning Monday, October 1, there will be a 5 am on Monday, Wednesday, and Friday.  This will be a regular CrossFit class and all athletes are welcome. 
October 10 will be the last 3:30 open coaching for Wednesday because of kids class.  There will still be M, T, Th, & F open coaching at 3:30. 

Coaching update: Natalie will no longer be coaching, sadly.  She has decided to take a break and spend more time running (her kids around).  She promises to drop in and get a work out in every once in a while, so she can say hi. We are going to miss her encouraging personality mixed with a little bit of sarcasm.  We hope to see her and Josh back soon because they have always been a very big part of what makes WRCF (CFNP) so great.  Don’t forget about us, Sharp family!! 

Starting this month, you will notice that a Cool Down portion will be added to the WOD each day.  This section will give you an idea of what areas you should be focusing on during your after WOD stretching/mobility.  Stretching after a WOD is equally as important as warming up before the WOD.  Warming up prevents immediate injuries, but stretching after prevents long term injuries.  Both will increase your ability to lift and move better.  The after WOD mobility will be done in similar fashion as the warm up; on your own, but if you have a question, just ask.  We are happy to give you ideas and share our knowledge. 

Happy October!!