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

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!

Hot Shots and Better Lifts

SONY DSCHappy Birthday, Barry! You’ve been killing it lately. We love how you bring your game face and give your best at every single training session. Thanks for coming in and celebrating with us on your big day!

SONY DSCCF North Pacific hosted the Outlaw Coffee Company girls last weekend for a self defense class! Thanks Lorenzo for sharing your expertise. These baristas not only sling delicious drinks 7 days a week, but land some solid punches now, too!

In-house Olympic Weightlifting classes coming up in May/June! Stay tuned for dates and details.

What Astronauts can teach you about sleep

Fixing the Snatch for the CrossFit athleteIMG_4627





Cupcakes and Kettlebells

IMG_4614You did it! This afternoon at 5pm the 2014 Reebok CrossFit Open officially comes to a close!!

A GIANT thank you is in order to our “Sponsors” Todd and Tonya from Mesa, and Steve and Kim from Washougal Sport and Spine. You guys took awesome care of us and made the experience even better than it already was!

Hey judges – you were the bomb! Special shout out to Sid and Wendy, who rallied with supplies, ideas, and judged every heat of the Open all five weeks. THANK YOU! :)

It was pretty cool to have friends, siblings, parents and grandparents of our athletes come and show their support. If you are reading this -or the next time you see the aforementioned tell them-  It was so nice to have you visit!!

Finally, thanks to you, our competitors, for stepping up and putting on inspiring, gusty, incredible performances.

The true spirit of this competition was represented well. Thanks for your sportsmanship, adaptability, and genuine support of each other. You made us proud!

Now, its time to train for races of all kinds, summer adventures, and life in general!

Check out the events board at the box and talk to the POC of any you are interested in.

There are a lot of things I love about the blog pictures today, including Mallorie’s cupcake+kettlebell tank and the way Bryan’s plates are loaded. You guys know how to make me happy. :)

Spring Break, baby!

SONY DSCMelissa gets some thrusters done while Logan keeps an eye on all the action.

Melissa, you are doing so well! It’s always awesome when parents don’t use their kids as an excuse not to come to the box or pursue things that are important to them. This mom simply makes it happen despite the challenges. You’re a fabulous role model!

48f1d28e32c7a42b8fce3c7100223e01-605x312Today is the day!!! We find out the final workout of the 2014 Reebok CrossFit Open. We’re celebrating by throwing down in the usual fashion on Friday night, but with a party, food and drinks afterward!

Tonya, Todd and Mesa will have some amazing food and beverages available for only a few bucks. And Steve from Washougal Sport and Spine will be stopping by as usual to support any athletes! All athletes (new and vets!) are welcome to come, participate and support the competitors any time. The first heat usually starts around 4:30, and we’ll be there late into the evening.

Don’t forget that next week CrossFit Kids is on Spring Break! Classes will resume on April 9th, and every Wednesday after that! Below Sarah and Grace have fun with buddy carries. These girls are strong!SONY DSC

Today is a great day to get better!

SONY DSCAshley powers through some kettlebell swings! Looking good, girl!

Awesome job to everyone that completed 14.4 over the weekend. From our vets to our new athletes, some outstanding performances have been made! It’s pretty incredible when you think about the fact that many of you had never touched a barbell before a few months ago, or lifted a certain weight are now throwing it up and digging deeper than you ever have!

Some stand-out performances include Carolyn getting her first 3 toes to bar in a workout EVER, Tom rocking out 10 muscles ups in 14.4, Emily PRing her deadlift in 14.3, Shon going from zero double unders last year to a score of 236 on 14.1,  Natalie getting into her second round of chest to bar pull ups, and Michael D. and Justin hitting personal records on their overhead squats in 14.2!

Thanks to each of you athletes and judges whom make it the fun, positive experience that it is!

As Mike K. says, “Don’t be afraid of coming out on to the floor and looking like a loser! The only losers are the ones sitting at home too afraid to try!” (I hope I got that quote right. It was pretty awesome in the pep talk he gave his wife.) :)

CrossFit Kids Schedule Announcement!

Adjustments in our schedule are coming up as we prepare for the fast approaching summer season! (Packed full of CrossFit Camps, Programs and fun!)

Beginning in April CrossFit Kids classes will be once a week on Wednesdays for the Spring Season. The cost of classes will adjust to $30/month, and will remain at 3pm. The schedule is below:

March: Class as usual
24, 26
 NO class on March 31 due to Spring Break
April: Class only on Wednesday
No class on April 2 due to Spring Break
May: Class only on Wednesday
June: Off Season – NO CLASS
July and August: CrossFit Kids Summer Programs!

It’s a stunning day! Get out there! And catch up on some good reads when you have the chance:

Which one are you? Training Hard vs Training Smart

Ways to Strengthen Bones

The overhead squats are looking good, Chuck!SONY DSC