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


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!


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