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Our Mission is to offer the best possible service in the fitness industry with the aim to improve quality of life, through functional movement. What's functional movement? Getting up from the couch, walking up bleachers, getting in and out of the car with loads of groceries, playing with your kids, etc.

 
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We want you to do crossfit so you can live life!

 

At Four Rivers CrossFit our goal is to cultivate a fit community that transforms lives by providing a conditioning and strength fitness program, so that people may live a happier and healthier life through fitness.

 

Four River CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, running) executed at high intensity. At 4RCF, you will find kettle bells, barbells, medicine balls, and open space for running, jumping, climbing, lifting, and throwing. The workouts themselves are completely scalable, which means that a new participant and a CrossFit veteran can complete the same workout with changes in load and intensity.

 

At Four Rivers CrossFit, you'll receive more than just a cool place to work out: you'll receive personal instruction during EVERY workout. We take the guesswork out of your workouts. Whether you are a competitive athlete or a person who simply wants to enjoy and improve your physical fitness: CrossFit is for you. Each workout is scalable and do-able by each and every person that walks through our door. We cheer each other on and help each other tackle every WOD. At 4RCF, we are a community of support and encouragement. We train hard and we train smart. If you would like help achieving our health and fitness goals, look no further.

featuring

• 6400 Sq Ft.

• Mens/Womens

  Bathrooms

• 4 Showers

• Childcare

• 30 Parking Spots

• Community Lounge

• Rubber Matted

  Functional Area

• Climbing Ropes

• Peg Boards

• Olympic Barbells &

  Bumper Plates

• Sleds & Tires

• Kettlebells &

  Medicine Balls

• Gymnastic Rings

• 12 Concept 2 Rowers

• 2 SkiErgs

• 8 Echo Bikes

• 2 GHD Machine

• Reverse Hyper Machine

unlimited Access To:

• CrossFit Sessions

• CrossFit Coaching

• Wodify

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-4rcf trainers-

 
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Erin
Hemenway

CrossFit Level 1 &

CrossFit Level 2 Trainer

Burgener Strength

Weightlifting L1

AED Certified

First Aide/CPR Certified

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Erin Hemenway grew up in Fruitland, Idaho. She earned a ??? and is currently employed as Dental Hygienist. Erin is an avid traveler and loves the outdoors. She loves skiing, snowboarding, wakeboarding, riding mountain bikes and dirt bikes. The constantly varied activity in CrossFit helps keep me on my toes for all my favorite activities.

 

Favorite things about CrossFit? My favorite things about CF are the atmosphere at the box and watching people get PRs. CrossFit is my time for myself. I live a very busy life so when I get to coach or workout with my fellow athletes my life slows down for a few minutes.

Favorite WOD? Annie and Elizabeth.

 

Least Favorite WOD? Fran but pretty much anything with BURPEES or THRUSTERS.

 

Favorite 4RCF memory? Getting my first pull-up. I was so surprised when it happened, I thought it would take me much longer to get.

 

Favorite Comfort food? Beer and Mac and Cheese.

 

If you could have a SUPERPOWER what would it be? To be able to fly.

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Katrina
Stice

CrossFit Level 1 &

CrossFit Level 2 Trainer

Burgener Strength

Weightlifting L1

AED Certified

First Aide/CPR Certified 

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Katrina Stice and her husband Adam live in Fruitland with their 4 kids.  They are a very active family playing a variety of sports along with downhill skiing, boating, hiking, and biking.  Katrina was first introduced to CrossFit in the Summer of 2011 and immediately fell in love with the competitive feeling and constantly varying workouts.  Coming from a sports background her whole life playing volleyball and running track clear until college, she immediately was drawn to the competitive nature of CrossFit even when the competition was only herself.  After several years of class workouts Katrina decided to challenge herself more and went to get certified in 2015.  Katrina has been coaching with Four Rivers since Spring of 2016 and loves seeing people work hard and grow.  Especially when they challenge themselves and do things, they did not think was possible. 

 

Favorite CrossFit Movement? Double Unders, box jumps, running and cleans.

Least Favorite CrossFit MovementSnatches and thrusters

Favorite WOD? Long Chippers

Your Super Power? Atmokinesis: ability to control and manipulate the weather

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chris
bowker

CrossFit Level 1 &

CrossFit Level 2 Trainer

AED Certified

First Aide/CPR Certified

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Chris Bowker was born and raised in Montana and moved to Fruitland in 1998.  Chris has been involved in competitive sports throughout his life and CrossFit has given him an avenue to stay active and continue his fitness journey.  He has his level 1 and 2 certifications and has been involved in CrossFit since 2013.

 

Favorite things about CrossFit? The teamwork and the family atmosphere, along with the competitiveness to push yourself beyond your limits.

Favorite workout? FRAN

Least favorite workout? Anything with handstand pushups in it.

Favorite 4RCF memory? 2015 Cross Town Throwdown

Favorite Comfort food? Pizza

If he could have a SUPERPOWER? To be Invincible

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tony
howard

CrossFit Level 1 &

CrossFit Level 2 Trainer

Gymnastic Certification

AED Certified

First Aide/CPR Certified

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Tony Howard is a CrossFit Level 1 Instructor. He has been involved with CrossFit since December 2015. He loves health and fitness and has been involved in athletics from a very early age. Tony most enjoys the gymnastic aspect of CrossFit and loves to challenge himself to master new movements and challenges.

 

He loves seeing people complete movements and skills that they once believed were impossible. Quick to smile and always ready with a joke, he is usually the biggest kid in the room. His love of costumes and contests have won him many accolades as well as side eye glances of concern. Want him to do something? Tell him he can't or that he will get a T-shirt and a medal. He is always up for an adventure and the constant variation of CrossFit works great with his lack of ability to sit still.

 

Favorite CrossFit Movement? Snatches and muscle ups. So Amanda is the best WOD ever!!

 

Least favorite workout? Thrusters or anything strict

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krystal
withers

CrossFit Level 1 &

CrossFit Level 2 Trainer

Burgener Strength

Weightlifting L1

AED Certified

First Aide/CPR Certified

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Krystal Withers has been doing CrossFit since 2011. She has just had her third child and was looking to get back in shape.  A friend told her about a guy who was doing CrossFit out of his shop.  After one class Krystal was hooked.  She has never looked back.  She continued in that shop for two years until they eventually opened a real CrossFit box and she followed right along behind.  Kystal wanted to be a trainer from the beginning.  She loves the community and friendships she has made.  Her whole family comes to the box.  Two of her three children participate in classes and her third is anxiously waiting her turn.  Krystal's husband Robby, is her biggest supporter- not to mention smokin' hot!  Krystal is excited to continue teaching, training, and learning. 

 

Favorite CrossFit Movement? Double unders cleans and box jumps

Favorite Benchmark workout? Annie or Helen

 

Least favorite workout? Thrusters and push-ups

Your Super Power? My super power would to be teleport anywhere I want to go and take people along, so that we can go anywhere and not have to waste time traveling. So apparition and side-along apparition like from Harry Potter! 

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robby
withers

CrossFit Level 1 &

CrossFit Level 2 Trainer

Burgener Strength

Weightlifting L1

AED Certified

First Aide/CPR Certified

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Robby Withers, one of our certified CrossFit coaches, loves those barbells!  He loved lifting and working on his technique and strength.  Robby understands that getting stronger needs to be coupled with metabolic conditioning, even though running is his Kryptonite, he still does it.  Health and fitness are really important to Robby and his family as they continue to expand their physical activities outside the gym.  Robby promotes CrossFit as fitness that will help out in all aspects of life.  He is passionate about coaching and is always keeping up on the latest and greatest training and education. 

Favorite CrossFit WOD? Grace

Favorite Comfort Food? A Great Burger 

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sally
frye

CrossFit Level 1 &

CrossFit Level 2 Trainer

Gymnastic Certification

Burgener Strength

Weightlifting L1

AED Certified

First Aide/CPR Certified

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Sally Frye has a passion for happiness and helping others reach their goals.  She has two sweet children with her husband Matt.  She is always happy to see everyone and likes the music loud!  Her classes are a real treat and a party even at 530AM

Favorite CrossFit Movement? Pistols, thrusters, box jumps and burpees! 

 

 

Favorite WOD? Murph 

 

Favorite Memory? During Battle of the Ages, when Brent was going past his PR and told me to "put on 25's" it was so fun to see him get out of his comfort zone and hit his goal for our team! 

 

Comfort Food? Kale... lol! Donuts all the donuts! 

 

Superpower? To be able to heal everyone!