Spring Schedule Changes!

A couple schedule changes to announce, guys!

MWF at 8:30 will now be a “Sweat!” Class

T/Th Schedule is changing to
- 4:30 CrossFit
- 5:30 Sweat!

I know you’ve all been seeing the Sweat programming on SugarWOD.. A brief explanation of Sweat is that it’s designed to make sure you get a really good Sweat! Think bootcamp with no camo! Workouts are usually 30-45 Minutes of continuous movement. We will be listing RX weights and movements below the workout. The goal of these classes is that they are more approachable to all people, we will list the RX stuff below the workout and encourage those who are capable to “Scale Up”.. In this class the goal will be that the written workout is doable for all as written, and you can Scale Up if you’d like, where in CrossFit, we often Scale Down!

The Sweat! programming is not designed to be complimentary to the CrossFit program. In other words, it is it’s own program and we don’t design it to flow with the CrossFit program. CrossFitters and All Access class credits spend the same in Sweat, but the programming is not designed to run smoothly with CrossFit. You can view the workouts on the Sweat! Track on SugarWOD. They’ll be being edited before Monday to be viewed as I explained above.

Our programming has changed since the Open, and the volume is much higher. Please listen to your body and take rest days when needed. You should be taking a bare minimum of two rest days per week. Thursdays and Sundays are typical rest days on a classic CrossFit schedule, just sayin’

Please email jeri@dieselathletics.co with any questions or feedback!

jeri mcmaster
Gymnastics Skills & Strength Class!
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Looking to nail down some of your gymnastics skills? Then this class is for you! We will focus on learning correct body shaping through hollow holds, handstand progressions, and body weight strength and conditioning drills as you learn to master your handstand, handstand walking, press handstand work, and more!

jeri mcmaster
JOIN THE LEVEL UP ⬆️ CHALLENGE!
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WHAT IS IT?

The Level UP ⬆️Challenge is designed first and foremost to develop habits which lead to enhancing a lifestyle. The goal: 10x your life experience!

THE FOUNDATION:
The foundation of this challenge is nutrition and exercise: consume quality foods, and the right amounts for optimal living. Enhance that with a commitment to daily exercise.

The Foundation Challenge was designed by OptimizeMe Nutrition and Own Your Eating to help people better understand the two unavoidable truths in nutrition: quality and quantity matter! Sure, you can pay attention to one versus the other but getting a 6-pack of abs and living to 100 years-old requires both! By combining the #800gChallenge™ dedicated to fruit and vegetable consumption (quality) with eating the right amount of food according to your macros prescription (quantity), the Foundations Challenge was born.

 Participants will eat 800 grams (g) of fruits and/or vegetables, by weight, as well as adhere to personalized protein, carbohydrate, and fat requirements each day. Here is a one-sheet of all the rules and scoring details.

LEVEL ⬆️
Level it up and get extra points by dialing in the other basic components that make a happy healthy hungry human: Sleep, Water, Mindset and Relationships. 

The Level Up components were designed by your loyal leaders at the Power Station. We are adhering to basic principles of Sleep and Water intake and offering weekly challenge goals around (further) developing a growth mindset, practicing positive self talk, and building a positive perspective. Our weekly Connect challenges will help facilitate the development of authentic relationships through small challenges designed to help one to reach outside their normal comfort zones and get to know the people around them more, because a strong support system is paramount to happy healthy living!

DATES

April 22 - May 26th, 2019

MEMBER MEETING

Tuesday April 16th, 6:15pm at the Power Station
Come learn the rules and details of the challenge!

COST

$99/per person

SCORING

We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge. More info on scoring and logging can be found here.

PRIZES

$250 Credit at the Power Station
- more prizes to come..

jeri mcmaster
19.4!

WORKOUT 19.4

For total time: 

3 rounds of: 

 10 snatches 

 12 bar-facing burpees 

Then, 

rest 3 minutes before continuing with: 

3 rounds of: 

 10 bar muscle-ups 

 12 bar-facing burpees 

Time cap: 12 minutes, including 3-minute rest period 

Rx’d: (Ages 16-54) 

Men snatch 95 lb. 

Women snatch 65 lb. 

Scaled: (Ages 16-54) 

Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees 

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees 

Teenagers 14-15: 

Boys snatch 65 lb. 

Girls snatch 45 lb. 

Scaled Teenagers 14-15: 

Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees 

Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees 

Masters 55+: 

Men snatch 65 lb., perform chest-to-bar pull-ups 

Women snatch 45 lb., perform chest-to-bar pull-ups 

Scaled Masters 55+: 

Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees 

Women snatch 35 lb., perform jumping chest to-bar pull-ups, may step over bar on the burpees

TIEBREAK 

SCORESHEET & MOVEMENT STANDARDS

SIGN UP FOR YOUR HEAT HERE!

VIDEO TIPS, STRATEGIES, JUDGING STANDARDS ETC

COMP TRAIN STRATEGY & TIPS

TRAINING THINK TANK STRATEGY & TIPS

COLE SAGER STRATEGY & TIPS

TRAIN FOR THE WIN STRATEGY & TIPS

BUTTERY BROS! VELLNER & BROS PERFORM 19.4


EVENT DETAILS:

Flowmasters: JERI & DAVID

Warm-up Coaches: CHENO & ZACH

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

We have a dynamite group of folks who have taken and passed the judges course!

One of our members, Marcus, will be at this event with camera in hand, as willl Nikki & Colin to capture the fun and excitement of the CrossFit Open. Make us look good (match your socks) ;)


Sponsors and Prizes

We kick things off for The Open series with TBD!

We’ll raffle off 3 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • 3 PRIZES, EACH CONTAINS: 

    TBD!!


PACOS TACOS!

New for this year, we’ll have tacos, every week! Expect a variety of vendors and flavors and enjoy your post workout protein in true Hood River local style. Our nutrition table will be family style and you are welcome to add anything to the table or to the fridge that you would like to contribute outside of tacos, including additional tacos or something to wash them down, if you’d like. :) Anyone who is signed up for The Open gets a food ticket, or tickets can be purchased at the door.


Step-by-Step Guide

1. Watch the LIVE Announcement on Thursday night at 6pm to learn the workout. Go here to watch or come by the shop, we’ll have it on!

2. Sign-up on the schedule for a heat time for Friday night. Heat times will be posted by 9pm on Thursday evenings. If you can’t make Friday night, be sure to sign-up for a regular group class.

If you cannot sign up, start with the password reset button, and if that doesn’t work, email cheno@powerstationhr.com and he’ll send you a password reset

3. Show up on Friday. We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, and get ready.

4. Do the workout!

5. Grab dinner and cheer on other athletes, BYOB, and smile – you did it!

jeri mcmaster
19.3!!

WORKOUT 19.3

For time: 200-ft. dumbbell overhead lunge 

50 dumbbell box step-ups 

50 strict handstand push-ups 

200-ft. handstand walk 

Time cap: 10 minutes

Rx’d: (Ages 16-54) 

Men use 50-lb. dumbbell, 24-in. box 

Women use 35-lb. dumbbell, 20-in. box 

Scaled: (Ages 16-54) 

Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl 

Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl 

Teenagers 14-15: 

Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk 

Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk 

Scaled Teenagers 14-15: 

Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl 

Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl 

Masters 55+: 

Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk 

Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk 

Scaled Masters 55+: 

Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl 

Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

TIEBREAK 

The scoring for this workout includes a tiebreak. The athlete’s time after completing the final box step-up will be used as a tiebreak time. Another tiebreak time will be recorded after the final handstand push-up is completed. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed either your final box step-up or your final handstand push-up. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. If the entire workout is completed in under 10 minutes, your score is the total time it takes you to complete the workout. Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

SCORESHEET & MOVEMENT STANDARDS

SIGN UP FOR YOUR HEAT HERE!

VIDEO TIPS, STRATEGIES, JUDGING STANDARDS ETC

COMP TRAIN STRATEGY & TIPS

JACOB HEPPNER STRATEGY & TIPS

TRAINING THINK TANK STRATEGY & TIPS

COLE SAGER STRATEGY & TIPS

WODPREP STRATEGIES & TIPS

EVENT DETAILS:

Flowmasters:  JERI & ZACH

Warm-up Coaches: CHENO & DAVID

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

We have a dynamite group of folks who have taken and passed the judges course!

One of our members, Marcus, will be at this event with camera in hand, hoping to capture the fun and excitement of the CrossFit Open. Make us look good (match your socks) ;)

Sponsors and Prizes

We kick things off for The Open series with CAMP 1805!

We’ll raffle off 3 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • 3 PRIZES, EACH CONTAINS: 

    1 BOTTLE OF VODKA & 1 DRINK TOKEN!

    1 BOTTLE OF VODKA & 1 DRINK TOKEN!

    1 BOTTLE OF VODKA & 1 DRINK TOKEN!

jeri mcmaster
WORKOUT 19.2 IS HERE! YAY!

WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans
  25 toes-to-bars
  50 double-unders
  13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans

Stop at 20 minutes.

RX Men: 135, 185. 225, 275, 315
RX Women: 85, 115, 145, 175, 205
SCALED Men: 95, 115, 135, 155, 185
SCALED Women: 55, 75, 95, 115, 135

ALL ACCESS :
AMRAP 16 MINS:
15 Toes to Bar / Knee Raises
35 Double / Single Unders
10 Squat Cleans
Ascend weight with: 115/80, 135/95, 155/105, 185/135, 205/145 or
Same weight option: 115/80


COMP TRAIN STRATEGY TIPS

WODPREP STRATEGY TIPS

Flowmaster: CHENO & DAVID

Warm-up Coaches: JERI & ZACH

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

Judges

We have a dynamite group of folks who have taken and passed the judges course! If you have taken the judges course but not yet signed up to judge on Friday Nights, please view this doc and sign-up for what you are able. Thank you for volunteering! We couldn’t do this without you!

Sponsors and Prizes

We kick things off for The Open series with FULL SAIL BREWING & FEETURES SOCKS

We’ll raffle off 3 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • GIFT CARD + SOCKS!

  • PINT GLASS + SOCKS!

  • PINT GLASS + SOCKS!

PACOS TACOS!

New for this year, we’ll have tacos, every week! Expect a variety of vendors and flavors and enjoy your post workout protein in true Hood River local style. Our nutrition table will be family style and you are welcome to add anything to the table or to the fridge that you would like to contribute outside of tacos, including additional tacos or something to wash them down, if you’d like. :) Anyone who is signed up for The Open gets a food ticket, or tickets can be purchased at the door.

Step-by-Step Guide

1. Watch the LIVE Announcement on Thursday night at 6pm to learn the workout. Go here to watch or come by the shop, we’ll have it on!

2. Sign-up on the schedule for a heat time for Friday night. Heat times will be posted by 9pm on Thursday evenings. If you can’t make Friday night, be sure to sign-up for a regular group class.

If you cannot sign up, start with the password reset button, and if that doesn’t work, email cheno@powerstationhr.com and he’ll send you a password reset

3. Show up on Friday. We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, and get ready.

4. Do the workout!

5. Grab dinner and cheer on other athletes, BYOB, and smile – you did it!

jeri mcmaster
CrossFit Open 19.1 Recap

Hey y'all!

Happy Monday!

Thanks to all who joined the CrossFit Crew for Friday Night Lights this last Friday. What a blast! We are so stoked that we get to do this four more times! So there's a few things to share with the Open, with the event, and about the next one! Here goes:

OUR VENDORS & SPONSORS:

Northwest Graphic Works! Thanks so much to NWG for being our sponsor for the first week! Mark (co-owner) is a member of our bike program and is also the producer of our teeshirts and apparel for PSHR, CFHR, Chalk and IBLV. We are stoked to have them be a part of the Open! Congrats to Adrienee, Kelsey, Brytt, and Marlowe for winning the four raffle prizes!

Full Sail Brewing! Thank you so much for all the drink donations! And thanks for being the raffle co-sponsor for the upcoming event this Friday (19.2)!

Paco's Tacos! The tacos were amazing! Thank you so much, to our member, a champion bodybuilder, Paco for taking great care of us post-workout!

CROSSFIT.COM - Want to see where you stack up worldwide? Register with CrossFit.com and compete with all your friends around the world!

CROSSFIT HOOD RIVER OFFICIAL - Want to be an official part of the event at CrossFit Hood River? Want the teeshirt and chances at winning raffles and tacos after each workout? There are still four workouts to go! Register with CrossFit Hood River's event!

SUBMIT YOUR SCORES BY 5 PM FOR CROSSFIT.COM6PM FOR CROSSFIT HOOD RIVER OFFICIAL - If you haven't completed 19.1, you have until 5pm today to get it done! You can do this! 15 minutes of rowing and wall balls. Easyyyy :)

LEADERBOARD - Want to see where you stand in the in-house competion? Email back for an invitation to view the leaderboard!

THIS FRIDAY'S EVENT the Open Workout 19.2 -

The festivities and workouts will begin again, this Friday at 4pm and finish when the last person is done, around 6-6:30. Please join us to workout, if it's your 1000th CrossFit workout or your first, all are welcome. Register with us by Friday to get in one the teeshirt order, we are placing orders then! 

Please join as a spectator at no cost, just fun! This week will be even better than last, with some fun stuff coming with music, lights and more!

WINTER STORM - Keep your eyes out for any reduced gym hours this week. We are just watching the weather for now.

Thanks everyone and see you at the gym.

jeri mcmaster
FRIDAY NIGHT LIGHTS WEEK ONE!

WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-calorie row on Concept 2 rower

RX Men throw 20-lb. ball to 10-ft. target
SCALED Men throw 14-lb. ball to 10-ft. target
ALL ACCESS MEN throw varying weight ball to 10-ft. target

RX Women throw 14-lb. ball to 9-ft. target
SCALED Women throw 10-lb. ball to 9-ft. target
ALL ACCESS WOMEN throw varying weight ball to 9-ft. target

Flowmaster: JERI & ZACH

Warm-up Coaches: CHENO & DAVID

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

Judges

We have a dynamite group of folks who have taken and passed the judges course! If you have taken the judges course but not yet signed up to judge on Friday Nights, please view this doc and sign-up for what you are able. Thank you for volunteering! We couldn’t do this without you!

Sponsors and Prizes

We kick things off for The Open series with NORTHWEST GRAPHIC WORKS

We’ll raffle off 4 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • HAT!

  • SOCKS!

  • TEE!

  • SOCKS!

Thank you to NORTHWEST GRAPHIC WORKS for its support of Friday Night Lights!

TACOS!

New for this year, we’ll have tacos, every week! Expect a variety of vendors and flavors and enjoy your post workout protein in true Hood River local style. Our nutrition table will be family style and you are welcome to add anything to the table or to the fridge that you would like to contribute outside of tacos, including additional tacos or something to wash them down, if you’d like. :) Anyone who is signed up for The Open gets a food ticket, or tickets can be purchased at the door.

Step-by-Step Guide

1. Watch the LIVE Announcement on Thursday night at 6pm to learn the workout. Go here to watch or come by the shop, we’ll have it on!

2. Sign-up on the schedule for a heat time for Friday night. Heat times will be posted by 9pm on Thursday evenings. If you can’t make Friday night, be sure to sign-up for a regular group class.

If you cannot sign up, start with the password reset button, and if that doesn’t work, email cheno@powerstationhr.com and he’ll send you a password reset

3. Show up on Friday. We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, and get ready.

4. Do the workout!

5. Grab dinner and cheer on other athletes, BYOB, and smile – you did it!

Screenshot 2019-02-21 17.49.50.png
jeri mcmaster
WHAT TO EXPECT: 2019 CFHR Open

Guide to Friday Night Lights

 Hey Guys, this is a sample of the post you can expect every Thursday Evening:

Flowmaster – TBD Name!

Warm-up Coach – TBD Name!

Each week the warm-up area is stocked with a CFHR coach who is affectionately called – The Warm-up Coach! We will be running WODs in heats through the night which means you’ll be responsible for warming yourself up but have no fear, a Warmup Coach will be near!

In addition to the coaches that are present and floating around to help you with the Open, each week there is a designated Warm-up Coach (WC) in the warm-up area (the back room).  The WC will change each week and we’ll introduce them here, in the weekly guide.

The WC is there to answer any questions you have regarding how to warm up (a specific warm-up will be written on the whiteboard), discuss movement standards, chat about “to scale or not to scale”, how to approach the workout, give you a pep talk, and all that good stuff.  They will also gather you and the rest of your heat minutes before it is time for your heat.

The main gym will be stocked with a coach affectionately called the Flowmaster and also a support team of a concierge, judges, equipment haulers, and lots of happy spectators. Please report in with your WC by 30 minutes prior to your heat time to be warmed up and then directed into the concierge for workout setup and liftoff

Judges

We have a dynamite group of folks who have taken and passed the judges course! If you have taken the judges course but not yet signed up to judge on Friday Nights, please view this doc and sign-up for what you are able. Thank you for volunteering! We couldn’t do this without you!

Sponsors and Prizes

We kick things off for The Open series with TBD TBD TBD Sponsor Name…

We’ll raffle off 4 gift bags at Friday Night Lights! Anyone who is signed up for The Open or judging can enter to win!

  • TBD TBD Item 1

  • TBD TBDItem 2

  • TBD TBDItem 3

  • TBD TBD Item 4

Thank you to xyz xyz for its support of Friday Night Lights!

TACOS!

New for this year, we’ll have tacos, every week! Expect a variety of vendors and flavors and enjoy your post workout protein in true Hood River local style. Our nutrition table will be family style and you are welcome to add anything to the table or to the fridge that you would like to contribute outside of tacos, including additional tacos or something to wash them down, if you’d like. :)

Step-by-Step Guide

1. Watch the LIVE Announcement on Thursday night at 6pm to learn the workout. Go here to watch or come by the shop, we’ll have it on!

2. Sign-up on the schedule for a heat time for Friday night. Heat times will be posted by 9pm in MBO on Thursday evenings. If you can’t make Friday night, be sure to sign-up for a regular group class or a Sunday 10am - 12pm make-up slot. All will be posted on the schedule, and your Open Registration or CrossFit membership will give you access for sign-ups.

If you cannot sign up, start with the password reset button, and if that doesn’t work, email cheno@powerstationhr.com and he’ll send you a password reset

3. Show up on Friday. We recommend arriving 30 minutes before your heat begins so you have plenty of time to change clothes, check-in with the WC, and get ready.

4. Do the workout!

5. Grab dinner and cheer on other athletes, BYOB, and smile – you did it!


jeri mcmaster
Alex's Goodbye WOD

WEDNESDAY 5PM WOD AT CFHR

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Despite our best efforts to turn Alex's ideas around, he is heading off to warmer lands, tropical islands, and warm breezy beachy places for the forseeable future. Please join us to enjoy Alex's 359th check-in at CrossFit Hood River this Wednesday at 5pm. Possible social at Kickstand Coffee Kitchen to follow. :)

jeri mcmaster
REGISTER NOW FOR THE CROSSFIT OPEN!

CrossFit Open 2019!

Friday Night Lights is upon us, and the CrossFit Open is all about community! Join in on Friday Nights and be a part of the most fun season of the year for a CrossFitter. At CFHR we make this event a fun event for all of our athletes, at all levels!

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jeri mcmaster