Why Do You CrossFit?


 Why Do You CrossFit?

by Coach Ross

I have spent a couple years now in this community we call CrossFit North Pacific. My motivation has changed many times. Actually, my motivation changes quite frequently during each workout. Sometimes it is setting a new PR or making Matt cry like a school girl because I whooped him on yet another WOD. Other times I try to go fast so I can just to go vomit outside in peace. No matter what my motivation happens to be during a WOD, I can’t lose sight of why I started this in the first place: To beat my son in a foot race.

I know this sounds like an odd reason to do CrossFit. The real reason is that I wanted to be able to keep up with my kids as they grow. As life changes all around us, I wanted to know that I could do whatever was needed for my kids. Losing to Casey in a race showed me that I needed to do something to make that happen.  I chose CrossFit North Pacific to help.

I want you all to think about why you CrossFit. There is a deep down reason you put yourselves through all those wonderful burpees. It might be that you saw a little bit more in the mirror than you wanted to see. Maybe it got difficult to walk from the car into the pizza parlor because they forgot the extra cheese on your fourth order of breadsticks. Or just maybe you heard how great RossFit was and needed to try it. Whatever the reason, just remember it.

Competition and short term goals will help you during a workout, but when the weather is nasty and you had an extra piece of pie for lunch, when all you want to do is take a nap after work, when football is on, the reason you get up and go to the gym always comes back to the original one. That is your true motivation. That is why you do it. Sure, it feels good to watch Matt cry. The thing is, Polly makes me cry like a baby every time she whoops me on yet another WOD.  Even when I am lying on the ground in a pool of my own sweat, tears, and vomit after a 3-minute workout, I know that I am accomplishing what I set out to do. I am able to beat Casey in that foot race. For now….


Editors note: Ross is a coach, athlete, family man, and although (clearly, due to the number of references to pizza and pie) not following a Paleo diet, consistently improves, inspires others, and entertains us at CFNP.  You can find him leading “RossFit Wednesdays” on a weekly basis.

Happy Thanksgiving!


We would like to wish a very happy birthday to Noel, Arrene and Rene’!

As usual, we had a fantastic showing for the Run for the Hungry 5K. We LOVE seeing our athletes show up motivated, smiling, and having fun! You represent so well. :)

Congratulations to Mike A, Paul, Merissa, Katie, Tyler and Aiden (and his mom Christy who gave him a little help ;) ) on completing their first 5Ks! Watching our athletes break down barriers and achieve goals is the most rewarding part of being in this business. We will be thinking about all of you today and how we are thankful for the wonderful community that you brought to CrossFit North Pacific and Washougal.

Have a Happy Thanksgiving and come in tomorrow at 9am to throw down in a team WOD and work off your holiday feast!

The Culture of CrossFit

SONY DSC The 6am shows off their spirit fingers and hook grips.

Culture shapes the way people interact and understand the world around them. What makes CF unique is the culture we create for ourselves. Our “world”, our box our community…OUR culture. All of us contribute to our culture. We leave behind the blueprint for future generations of our community.

Imagine culture as a stream flowing down through time from one generation to the next. Each generation contributes something to the stream but in each generation something is lost as sediment drops to the bottom and more water is added diluting the original headwater.

Our challenge is to define our culture.  Be impactful with your footprint. Be positive. Always leave behind more than you take, because what we do today will define our tomorrow.


Coach Matt


Happy Birthday to our Outlaw, Mallorie! (This is the only print you will see on this page in pink!) :)  We love you, Mallorie!

Mal owns Outlaw Coffee in Washougal. Stop by to warm yourself up with a delicious drink!


Thrive Throughout the Holidays!

workout_partnerIntroduce a friend to CrossFit!

Bring a friend Saturday, November 29th at 9AM.

No experience necessary — This will be a buddy workout that can be scaled to any level.

EVERYONE who brings a friend will be entered into a drawing to win a FREE month of CrossFit. It gets better.

Any friend that decides to join you at CFNP will receive $20 off their Elements package when referred by you.

Start recruiting your buddies!!

Brace yourself.


Are you ready for the easiest, most delicious Paleo Meatball recipe in the history of mankind? I know, I’m really propping this baby up – but I think it can stand. It’s an original creation, and specifically tailored to the Northwest. And did I mention it’s E-A-S-Y?

Magic 5-Minute Paleo Meatballs

2 lb. Grass Fed Beef Meatloaf from New Seasons (Don’t get excited – if you are the type that enjoys doing everything from scratch, it is perfectly acceptable to get all the ingredients that are in the meatloaf, chop them up, and go totally caveman or woman.)

1 lb. Ground Pork

3/4 Cup Almond Flour

2 Farm Eggs (like the ones at the box  - hey, that reminds me! Bring in your empty egg cartons.)

1 teaspoon Sea Salt


Preheat oven to 350F.

Mix all ingredients together, mashing with hands to ensure all are blended. The meat loaf already has seasonings and vegetables, which is the secret ingredient!

Roll in to pingpong-sized balls and place on wax paper-coated baking sheet.

Bake for 20 minutes or until throughly cooked. Cook time will vary depending on size. If you get a little loose at the end and make them lemon-size, they will take longer.

Remove with tongs and serve with any vegetable in season, or a hearty salad. (Personal favorite is asparagus.)

And Poof. You’re done. You’ll love this even more when you taste how amazing they are.

We’ll be posting more of our favorite recipes and efficiency tips to navigate through the season!

The holidays are about to kick off, and taking care of your health and your family are still on the list.

Below, Arrene looking amazing after losing 50 lbs since starting at CFNP. She has improved her 400M run time, and added weight to ALL her lifts! Arrene, you rock.



Thank you, Veterans!

Screen Shot 2014-11-11 at 8.34.42 AM

Here’s to our Armed Forces!

Thank you all veterans — past, present, stateside and deployed — for your sacrifices and those of your families.

CrossFit North Pacific is exceptionally proud to offer a 40% discount to all Active duty, Guard and Reserve personnel and their families not just today, but ALL YEAR ROUND.

We always have and always will.



Coach Natalie and New Classes!

photo-79Happy Birthday, Natalie! 

We are stoked to wish this girl an awesome day, and proud to announce her as our newest coach!

Natalie’s dedication, energy and technical proficiency make her an amazing asset to our community, and we could not be happier to have her on our coaching staff. Few people have the motivation to continue to learn and and truly love helping people as much as Natalie does…. Welcome to the team!


Beginning Wednesday, October 15, CFNP will be adding 3 new CrossFit classes!!!!

Dates & Time: M-W-F @ 1PM.

Thanks for all of your requests and making it possible for this class to become a reality!

Notes on the Lurong Challenge:

Unless you are video taping your workouts to submit to the site, you will be following usual CFNP programming up until the final week when we will be re-testing the initial 3 workouts.

During this period keep staying accountable by logging your nutrition intake!

Pick up a new WOD Book at the box to keep track of your data. 

And make 3 classes/week to remain consistent and make REAL progress.

Below, Katie and crew dig in on rowing sprints!



Nutrition Challenge Time!

ry=400-14Justin underwater during event 2 of the CFNP Hydro Mash.

THANK YOU volunteers, athletes and committee for another incredibly successful year! 

More action photos are being processed will be posted  in the next few days!

The Fall nutrition challenge is almost here! We’ve chosen the renowned Lurong Living Challenge to compete in. This is an awesome way to clean up your diet, stay accountable, get stronger, slim down, and simply FEEL BETTER in your own skin!

It begins on the 15th and lasts 8 weeks. You can sign up and learn more by following the link above.

You can select CFNP as your affiliate, and are NOT required to buy or use any promoted supplements, which is one of the reasons why we like this format. We do feel that certain supplements can help your performance and health, (like USANA and SFH- ask us if you want to learn more) but this challenge is about making healthy eating choices and adopting a lifestyle that promotes great health!

Katie, Wendy, Koby and Arrene post-Saturday WOD.




24 Hours!

SONY DSCTire flipping fun this morning! SONY DSC

We’re down to less than 24 hours until the Hydro Mash!

Come down to the Camas Pool at Crown Park 9-2pm tomorrow to cheer on the teams! There will be over 60 athletes from the Portland-Vancouver area throwing down in fast-paced aquatic CrossFit events you have to see to believe.

Spectators are free, and food is ON SITE!

Learn more about the event and charity HERE


Top of the Food Chain

IMG_2621Shelley, Shyla, Maddy, Meghan, Toni, Caryn, and Abby have some pyramid fun after their cool down while Bryan cheers them on!

Check out CFNP’s Labor Day Hours:

Friday: All regular classes

Saturday: All regular classes

Sunday: Closed

Monday: 9AM CrossFit class

Next Week: CFNP will be closed Saturday, Sept 6th because everyone will be at the Hydro Mash! Elements and Intro make up class will be held on Friday Sept 5th at 5pm.

Now, keep fueling your body properly!

We humans are at the top of the food chain, and most of us can choose pretty much ANYTHING we want to eat. People will tell you that chips are cheaper than broccoli. They’re lying.

Don’t let parties, peer pressure, or politeness drive you to consume anything that you shouldn’t.

Pack lunches, plan dinners, laugh with your friends when they tease you about your food choices (hey, at the end of the day you will be the one looking and feeling great,) and kindly decline EVERYTHING you would rather not eat.

Sometimes, the hardest thing to do is the easiest thing to do.

Dave working on his back lever! Now, let’s bring back the ring HSPU. ;)



What’s the WOD?

SONY DSCWorkout partners Jacqui and Koby rolling through the overhead squats!

Everyone is gearing up for the school and sports season which is right around the corner. Don’t forget to check out the Fall CrossFit Kids (and teens!) schedule and plan ahead!

Are you interested in volunteering for the Hydro Mash? We need assistance in all areas, from judging, logistical support, photography, and more! If you would like to help and are available Sept 6, please let Polly know or sign up on the sheet at the box!

The end of summer CFNP party is still on for Saturday the 23rd, and being hosted at Barbi’s beautiful home. See you there!

Do you ever wonder why we are doing the workouts we do, or wish you knew what was coming?

We’ll share some not-so-secret secrets about CFNP programming:

  • You can pretty much count on performing the olympic lifts – cleans and snatches – in some capacity every week.
  • You are going to Squat. It may be air squats, it may be back, front, or overhead. But you will squat!
  • It will be varied. We only lift on specific days when on a lifting cycle. So it is important to wear shoes that you can lift and run in, or bring both, every time you come to the box.
  • The programing is as difficult as you make it! Learn to push when you should be pushing. Back off when it is appropriate. Use common sense, listen to your body, listen to your coach, and take rest days not when you need them, but when you will benefit from them. 

Welcome these fresh faces when you see them: Evan, Tim, Rachael and Meghan finishing up class!SONY DSC