Wildfires & the CrossFit Games

SONY DSCOur thoughts are with our friend who is fighting wildfires as we write this – You are an incredible competitor and person, Jordin! Having coached you for the last year, we have nothing but confidence in your ability to protect Umatilla National Forest and beyond. Thank you for your service. Washington State is a safer place with you out there!

The feedback we have been receiving from our 2014 survey is fantastic – We LOVE hearing from you! This is how we get concrete information on what you like, what you love, how we can be a better CrossFit box, and what we can provide here to make your experience more positive. If you haven’t turned in your survey yet, make it happen and be a part of the constant improvement!

The 2014 Reebok CrossFit Games begin NEXT WEEK! Aside from our obvious favorite, team CrossFit Fort Vancouver (our friends, “neighbors” and the team Polly competed on at the 2011 Games!), there is also a wide array of competitors from all backgrounds – teachers, mothers, former and current pro-athletes, olympians… the list goes on. Get the schedule and learn how to tune in to the Games!

Summer Fun!

SONY DSCGo, Jacqui! You are looking amazing! Thanks for being so much fun!

We apologize for the hiatus from the blogging – It isn’t from lack of incredible content! You athletes have been killing it, from the box at every WOD, to summer races of all kinds!

Congrats to Coach Ross, Coach Tracey, Tom and Leslie for competing in the Ocean Shores Triathlon!

We know many of you have races coming up. Send us a snap shot of you or your fellow CFNP athlete in action. We would love to share your athletic adventures.


The first session of CFNP Kids last week was a huge success!  Our young athletes were able to work on their squats, push press and thrusters all while having a great time competing in the “CrossFit Olympics.”DSC_0154

Next week the fun will continue with Session 2.  This time our skills, WODS, and warm ups will focus around a jungle and “Survivor” theme!  We will work on monkey hangs, tarzan swings, stink bugs (a scaled version of hand stand push ups), gorilla lifts (deadlifts), front squats and much more!  The older kids will divide into tribes and compete in reward and immunity challenges.  But don’t worry, no one will be voted out, instead they will get the chance to vote out some of their least favorite CrossFit moves!  We can hardly wait for the fun to begin.

If you are an adult and worried that you might be missing out on the fun, don’t worry. Word is there might be a sprinkler WOD coming up on one of these hot days…. :)

Happy Birthday to one of the coolest guys we know! The only athlete who can do turkish getups and blow bubbles at the same time. ;) Have an awesome day, Sid!SONY DSC SONY DSC

Andy Harvell WOD

SONY DSCPaul, you are a pleasure to coach! We love seeing you in the box every day improving. Thanks for being such a joy to work with!

Next Saturday (the 21st) we will be hosting the Harvell WOD at the regular 9AM class. This workout is to honor Combat Controller Andrew William Harvell, who was killed in action on the night of August 6, 2011. 

All are welcome; like any workout scaling and teams will be available for ALL levels! If you would like a Harvell ‘HL’ memorial t-shirt like you have seen Polly or Dave wear, let us know what size by commenting and we can have it for you at the box. ($25, all proceeds go to a fund to help pay for college expenses for Andy’s two sons, Ethan and Hunter.)

The workout, and more about Andy Harvell:

Harvell WOD:
2 Rounds For Time of:
11 Rope Climbs or 50 Pull-Ups
200m Buddy Carry
33 Power Cleans (135lbs-Men/95lbs-Women)
400m Buddy Carry
55 Front Squats (135lbs-Men/95lbs-Women)
66 Burpees w/ 1 additional Pushup at the bottom.

The workout is a team workout consisting of 2 people where only one person can work at a time. Additionally, each exercise must be completed in the order described in its entirety before moving onto the following exercise. Scale weight or exercises as needed (example: band pull-ups in place of pull-ups, 45lb plate carry in place of buddy carry).


Andrew “Big Andy” William Harvell, 26 years old of Southern Pines, NC was killed on the night of August 6, 2011. Andy was part of an elite special operations team executing a helicopter assault into the Tangi Valley, Wardak Province Afghanistan. While approaching the target, their CH-47 helicopter was shot down, killing everyone on board.

Andy was born on September 26, 1984 at Memorial Hospital in Long Beach, CA. He was the second of three children, Sean, his older brother and Analese, his little sister who were all born and raised in Long Beach. Andy played football for four years at Millikan High School where he graduated in 2002. After graduation, Andy enlisted in the U.S. Air Force and completed the training pipeline to become a combat controller. In 2006, Andy was assigned to the 21st Special Tactics Squadron where he completed four deployments in support of Operations Iraqi and Enduring Freedom. In 2009, he tried out for and was selected to the 24th Special Tactics Squadron, the pinnacle of Air Force Special Operations.

It was his second deployment with his new unit that Andy was bound for an enemy target and shot down with his brothers in arms. Andy’s military awards include the Bronze Star with one Oak Leaf Cluster, the Purple Heart, the Defense Meritorious Service Medal, the Air Medal, the Joint Service Commendation Medal, the Joint Service Achievement Medal and the Air Force Combat Action Medal. He was a static-line jumpmaster.

In 2007, Andy met Krista Klonk and married two years later, just days after completing his selection for the 24th STS as well as a 40-mile ruck march through the Appalachian Mountains. Andy was the father of two boys, three-year-old, Hunter and five-month-old, Ethan, who were the pride of his life. Andy was a true patriot, a man who loved his wife dearly, a man who strived to be the best father to his sons that he could be, and a man who could make a crowd laugh at any time and constantly did.

Andy perished as a warrior, taking the fight to our nations enemies. He is survived by his wife, Krista; two sons, Hunter and Ethan; father, John Harvell; mother, Jane Maher; brother, Tech Sgt. Sean Harvell (also a USAF Combat Controller); and sister, Analese Eder.


Pure CrossFit

OLYMPUS DIGITAL CAMERAHappy Birthdays to Ashley, Mindy and Dean, who are all May babies!

Ashley was a natural her first time cleaning the atlas stones. Watch out for her and Mindy. These two fresh faces are both athletic and FAST learners!IMG_6421

Tomorrow is Isabel – come support Abby’s trip to Nationals! You are welcome to just show up during any class time, or between 4:30-7pm. Bring a dish to pass or just enjoy the action!

There have been a lot of crazy CrossFit videos circulating around of foolish people doing stupid things. They make us cringe.

It’s videos like THIS one that will never go viral, but represent CrossFit at it’s purest and the people that can do it. If your doctor tells you you shouldn’t CrossFit but it’s still ok to bike, play tennis or hike, you might want to show them this.

Go, Dean! Moving the big stone. :) OLYMPUS DIGITAL CAMERA

Memorial Day Murph

OLYMPUS DIGITAL CAMERAThank you to everyone who came today to remember the men and women who died while serving in our country’s armed forces! It was truly impressive to see each of you push hard through “Murph.”OLYMPUS DIGITAL CAMERA

For many of you, this was your first time completing the workout, and even your first hero WOD. Every team dug in and worked so well together, and those of you who tackled it on your own made a strong statement of determination. 

Now, please remember to recovery properly! Roughly 23 hours a day you are not at the box training, therefore nearly all of it can be classified as your recovery time.

We put enormous demands on our bodies, the least we can do is show them a little love! :)

Here are some very basic recovery tools (that we talk about a LOT!) that are essential. They are nothing new or groundbreaking, but don’t let that make you think they’re unimportant.

  • Get enough SLEEP
  • Make Your Nutrition a Main Focus
  • Muscle & Joint Recovery – roll, stretch, mobilize.
  • Mental Focus – prioritize, set goals, create balance in your life

These factors need to be dealt with daily. Just as sleeping one night per week is not sufficient, eating right only once a week is equally ridiculous. Taking care of your mind & body is a must if you expect your mind & body to keep taking care of you!

Remember, the results of training don’t happen in training, they happen during recovery.

So proud of each one of you today! Below, Team Allison and Micki.OLYMPUS DIGITAL CAMERA


Recipes and Events!

OLYMPUS DIGITAL CAMERAHappy Birthday to Katie! She and Heather teamed up yesterday to complete a tough workout, and both finished strong with even more motivation for the next one!

As some of you may know, Katie is a full-time Firefighter. What is doubly awesome, is that she is also a veterinarian! Check our her practice, Fireside Home Veterinary Care. You won’t find a more passionate, knowledgable, or fit vet for your pet! :)

It’s also Heather B’s birthday today! We hope we get to see you this week. Hustle on over and get yourself treated to a birthday WOD!

We have plenty of awesome events coming up:

Memorial Day Murph is happening this Monday at 0900.

Abby’s Fundraiser is Friday evening May 30th – which includes a throw down of “Isabel” for ALL levels and a pot luck. Come have fun and help us send Abby to Nationals! (Stay tuned for details and an invite. EVERYONE is welcome!)

Hike the Dike is June 7th. Bring your dog and come support the WCGHS, plus have the chance to win some sweet prizes!

Tomorrow marks the beginning of Memorial Day weekend, so fire-up the grill and enjoy some family time outside. Here are some of our favorite Memorial Day recipes for your backyard barbecue. Paleo Memorial Day Recipe Round Up.

Below, Will plays with the atlas stones.OLYMPUS DIGITAL CAMERA


Summer Camp!


Registration is now OPEN for North Pacific’s CrossFit Kids Camp! Sign up early, as spaces are expected to fill up!

Click here or on the link the top right corner of our page to learn more, and register.  Email us, ask Tracey, Polly or any of our coaches if you have questions!

There are multiple dates to choose from, 2 different age groups, and unlimited fun and life skills to be had! This isn’t your average Summer camp…

SONY DSCRebecca making HUGE gains in her overhead position! Looking good, girl!

We’ll be working on mobility and stability a lot in the next several weeks. Although we are still on our strength cycle until the end of May, it should really be called the Strength and Mobility cycle, because it is equally important to keep up with and improve your flexibility during this period!

You are going to see improvement in your power lifting numbers. Just remember what is coming up next . . . the Olympic Lifting Cycle! -Or “Oly Cycle,” for all you vets. ;)

So you need to tackle your tight areas and work weaknesses with gusto during mobility sessions and after class. The key to the upcoming cycle, for many of you, will be being able to receive the bar in a solid position, and lock out overhead with no resistance from your shoulders.


A New Beauty, and Getting Mobile

Screen Shot 2014-05-05 at 11.46.25 AMCongrats Kendra and Wayne!! We are so excited about your beautiful new addition!

Everyone must know her adorable details by now, but we want you to know that we think Bennett is going to be an AWESOME big brother, and we know Ellowyn Iyla is going to grow up to be strong and beautiful just like her Mom. We can’t wait to see you back, and are super proud of Wayne and his progress!

Lots of love to all 4 of you. :) SONY DSC

It feels like Spring outside! Get into the mood with these Buffalo Chicken Salad Lettuce Cups.

We are on Week 4 of our Strength Cycle, and everyone is looking good! Some of you are already hitting triples and sets of five at your old 1R maxes. Those of you who have just started lifting are already looking stronger, smoother and more confidant under your barbells.

With any training program, self care is required! In addition to the mobility we perform at the box, set aside 10-60 minutes a day for additional post or pre-workout care. It may seem like a lot of time, but think about time that you could multi task (while watching TV, working on the Internet, playing with the kids…) or things to could replace with some healthy habits. Like these moves!  Great Stretches for Hip Flexors 

Keep up the awesome work!


Happy Birthday, Bryan!

SONY DSCEighteen PRs and 65 reccorded movements later, Bryan S. celebrated his three-hundredeth WOD and his 49th birthday today!

Coaching Bryan has been a blast – he has been determined and consistent from the very beginning. It has been such a pleasure to train you over the last 2 years! We are lucky to know you and see you every morning… Have an AWESOME rest of your day!

North West CrossFit Regionals and the Stride are only 2 weeks away! If you can make the trip to Kent, Washington, you won’t regret it. CF North Pacific doesn’t have competitors there this year, but we will be there to cheer on our pals from Fort Vancouver and athletes from around the region!  It’s going to be a stellar display of athleticism and heart.

If you are going to be in town on Saturday the 17th, RUN THE STRIDE! It’s THE race to run if you are looking for a local, well-organized 5K  benefiting a fantastic cause.

SONY DSCMega shout out to Nicole, who came in yesterday and busted out the 5K while pushing 55lbs of people in a running stroller! (And she’s not a die-hard runner, folks.) Nicole, you’re the real deal! This post is one of my favorites, and reminds me of Nicole and MANY of you.

Some of you consistently show up on time. Make progress. Hit PRs. Take direction. Thrive. Improve. I know this isn’t because your cars magically teleport you here on time, that your infants don’t dress themselves, that there are times when you may be discouraged or frustrated with work, life, or your lifts. The difference is the way you respond to these challenges and the choices you make on a daily basis. It’s darn impressive, and does NOT go unnoticed!

Below, the Saturday birthday crew chilling after the WOD!

Stronger, Faster, Healthier!

SONY DSCThe 6am doesn’t usually get much camera time, but here they are looking bright-eyed and bushy-tailed after the morning WOD!

Matt Aporta from Stronger Faster Healthier is coming to Washougal to visit North Pacific!

As most of you know, SFH is our #1 choice for Protein and Fish Oil. It’s made for athletes of all levels – from Games competitors, to newbies, to even pregnant & nursing ones. Their high-strength fish oil and high quality protein (no sugar added), is hands down the best we have found.

Save the date – THIS Thursday, May 1st, 4:00-6:30pm. Matt will be there throughout the evening to answer questions, with FREE SAMPLES to test! Come workout and try some top notch supplements! DSCN0564

This weekend Dave and Polly ran in the Home With Heroes 5K Run N Gun- a fundraising event to benefit veterans. It involved running, CrossFit, and shooting over a beautiful 5K+ course! Thank you to HWH and all the volunteers for putting on an AWESOME event!