Missing the warm weather

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
If you would like to help out with the open and judge people, please take the judges course right here
Bring a Friend Day is this Thursday! All classes are free to try!

Here’s an easy kabob recipe.  You can see the full recipe here

INGREDIENTS:

• 1 1/4 pounds beef, (sirloin or Angus) cut into 1-inch cubes
  fresh ground pepper
• 1 1/4 tsp kosher salt
• 1 large red onion, cut into large chunks
• 18 cherry tomatoes
• 6 bamboo skewers, soaked in water for 1 hour

CHIMICHURRI SAUCE:

• 2 packed tbsp parsley, finely chopped (no stems)
• 2 packed tbsp chopped cilantro
• 2 tbsp red onion, finely chopped
• 1 clove garlic, minced
• 2 tbsp extra virgin olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp water
• 1/4 tsp kosher salt
• 1/8 tsp fresh black pepper
• 1/8 tsp crushed red pepper flakes, or more to taste

DIRECTIONS:

• Season the meat with salt and pepper.
• For the chimichurri, combine the red onion, vinegar, salt and olive oil and let it sit for about 5 minutes. Add the remaining ingredients and mix; set aside in the refrigerator until ready to use (can be made a few hours ahead).
• Place the onions, beef and tomatoes onto the skewers.
• Prepare the grill on high heat. Grill the steaks to desired doneness, about 2 to 3 minutes per side for medium-rare. Transfer steaks to a platter and top with chimichurri sauce.

NUTRITION INFORMATION

Yield: 6 skewers, Serving Size: 1 skewer

• Amount Per Serving:
• Calories: 219
• Total Fat: 13g
• Carbohydrates: 5.5g
• Fiber: 1g
• Protein: 20g

Today is Open Workout 19.1. Like we suggest. Please try and come in the PM for the workout. A bunch of people come to hang out, cheer on, hit the workout and eat some good food. So we encourage everyone to come in the PM. Plus we have enough judges in the PM as well. To those of you doing the nutrition challenge, you get 1 full plate of whatever you want without any minus points so that should be a bonus enough to come!

For those coming in the PM, we will have a warm up written up for you guys to do to help prep you. Follow it and you should be fine. Remember the heat sheet is the time you will be working out so make sure you show up about 20-30 min sooner to be ready to go. Hope everyone is ready for some fun!

FRIDAY 2.22.19

A. “19.1”
15 AMRAP:
19 Wallballs 20/14
19 Calorie Row

B. Accessory
5 sets:
15-20 Banded Good Morning
:20-:30 L-sit

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
If you would like to help out with the open and judge people, please take the judges course right here
Bring a Friend Day is this Thursday! All classes are free to try!

Just reminding everyone to sign up for the heat sheet or for the food for Friday Night Lights. Helps us out a ton! Thanks everyone!

Today is Bring a Friend Day! Invite some friends and come have some fun!

THURSDAY 2.21.19

Bring A Friend Day
Teams of 2
A. “Road Rash”
20 AMRAP:
10 Calorie Row
10 Box Jump Over 24/20
10 Kettlebell Swing 53/35
*Every round reps increase by 1. Partner 1 will do 10/10/10. Partner 2 will then do 10/10/10. Partner 1 will do 11/11/11 and so on

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
If you would like to help out with the open and judge people, please take the judges course right here
Bring a Friend Day is this Thursday! All classes are free to try!

Just reminding everyone to sign up for the heat sheet or for the food for Friday Night Lights. Helps us out a ton! Thanks everyone!

WEDNESDAY 2.20.19

A. Power Clean
Build to a 1 rep max

B. “Buttery Roll”
10 rounds for time:
1 Deadlift
1 Power Clean
1 Hang Power Clean
*At 75% of heaviest Power Clean
**10 Min Cap

Happy

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
If you would like to help out with the open and judge people, please take the judges course right here
Bring a Friend Day is this Thursday! All classes are free to try!

Just reminding everyone to sign up for the heat sheet or for the food for Friday Night Lights. Helps us out a ton! Thanks everyone!

TUESDAY 2.19.19

A. Gymnastic Strength
2-3 sets:
10 Bar Muscle Ups
20 Strict Handstand Pushup

B. “Whoopty Doo”
12 AMRAP:
12 T2b
36 Double Unders
12 Ring Dip
36 Double Unders

3 blind mice

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
If you would like to help out with the open and judge people, please take the judges course right here
Bring a Friend Day is this Thursday! All classes are free to try!

As most of you know by now, we will be doing the Open Workout 19.1 this Friday. We encourage all of you guys to show up and do the workout at night rather than in the mornings. We understand that some of you have priorities or might have plans and that’s okay. But if possible try and come in the PM!

For one it’s a lot more fun with so many people hanging out, hitting the workout and eating some good food. #2 it’s easier on us, meaning Tausha and me to keep the heats rolling. With more people means we have more judges, which means we can have more people go at one time, which then means it doesn’t last all night. As you can probably tell we have trouble getting a bunch of judges to come at 5:30 am just to judge people. So like we said, if possible please try and come in the PM.

How we will do it: We will be going over the briefing of the workout at 5 pm. During this briefing we let you guys know how the workout will flow, what is considered a good rep and a no rep and so on. After that we will have people go in order based on the heat sheet.

We have a heat sheet at the gym on Saturday’s whiteboard. If you would like to do at a certain time, write your name down on that time. The time you pick is the time you will be working out at. So please show up about 30 minutes early to warm up and prep yourself for the workout. We will have a warm up written on the board for you guys to do as well. We have a heat go every 20 minutes, with the first heat starting at 5:2o pm. If we can get around 5 or so per heat, it makes things run pretty smoothly and quickly.

As far as what we do for food. We also have a signup sheet on Saturday’s whiteboard. We do potluck style. Sign up for something to bring. On the sheet it tells you what will be the main dish for each week. For example, week 1 is going to be BBQ chicken sandwiches. So you get to choose anything you want to bring that goes along with that dish. You can bring whoever you would like, friends, family, whatever. All that we ask is that kids stay out of the way, and please try not to let them make a huge mess, tends to break my heart running Friday Night Lights all night and then staying even longer cleaning up kids messes.

Now comes the important part, for those of you doing the nutrition challenge! We will allow you guys a free pass for the Friday Night Lights. Meaning you can come to the gym and eat without it counting against you! The only rule we have is just 1 plate of food. If you have more than 1 plate of food, then it will be considered a cheat. So basically whatever you can fit onto 1 plate and you’re good to go! Hope you guys find that fair enough!

Other than that we hope a bunch of you guys can make it! Granted the open can be stressful but doing stuff like this makes it pretty enjoyable. And it’s even more fun if we can get a bunch of people to hang out and have some fun. We hope you can make it! If you don’t plan on working out during the Friday Night Lights you can still come and cheer everyone else on! We hope you can make it and enjoy these fun 5 weeks!

MONDAY 2.18.19

A. Push Jerk
Build to a heavy 3 rep

B. “Up and Down”
5 rounds for time:
5 Burpees
7 Push Jerk 135/95
9 Back Squat
*10 Min Cap

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
It’s a new month, means we need new goals on the goal board!

Cheesy N’ Beefy Mini Fritatta Muffins from nomnompaleo.com

Here’s what I assembled to make 12 muffins:

• 1 tablespoon ghee
• 1 small onion, minced
• 1 pound grass fed ground beef
• Kosher salt
• Pepper
• 1 tablespoon Arizona Dreaming seasoning or salt-free chili powder
• Coconut oil spray
• 6 large eggs
• Heaping tablespoon full fat Greek yogurt
• ½ cup shredded Mexican blend cheese

Here’s how I made them:

I preheated the oven to 350 F and melted the ghee in a cast iron skillet over medium heat. When the pan was hot, I threw in the onions and sautéed them until they were translucent and soft.

Next, I dumped in the ground beef and used my wooden spoon to break it up in the pan. I seasoned everything with salt and pepper. When the beef was no longer pink, I added the Arizona Dreaming seasoning and stirred everything to make sure it was dispersed evenly.

I removed the seasoned beef from the skillet and let it cool to room temperature.

Kacey, Tristine, creeper

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
It’s a new month, means we need new goals on the goal board!

Happy Valentines day to other you lovely folks out there. Hopefully your day is filled with chocolate and laziness, and maybe a delicious dinner if you’re lucky??

Since the open is 1 week away. We need some people to help out with judging. You have to go through the judges course and the cost is only 10$. We can reimburse you, but if you know you will be around to help on Friday night’s then we would love some help! If you want to do the course Click Here

THURSDAY 2.14.19

Teams of 2
A. “Galentine’s Day”
For time:
100 Double Unders (each)
50 HSPU
100 Double Unders (each)
75 T2b
100 Double Unders (each)
100 Weighted Situp 35/25
*1 person working at a time. 30 Min Cap

I Doughnut know what’s going on

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
It’s a new month, means we need new goals on the goal board!

Today we get to introduce you guys to a new movement. The coaches will go over this and go over scaling options as well but it is always nice to watch and see what you will be doing. Also these guy’s go into pretty good depth about things people do right and wrong about the movement so it’s worth a listen. I’m sure you can find 13 minutes in your day to learn something new!

WEDNESDAY 2.13.19

A. “Ahoy Matey”
For time:
3-6-9-12-15-18 Deadlift 185/120
18-15-12-9-6-3 Wallball 20/14
*10 Min Cap

B. Accessory
5 sets:
6-10 Nordic Curl
10 Weighted Step up/a side

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
It’s a new month, means we need new goals on the goal board!

TUESDAY 2.12.19

A. “The Bear Complex”
5 sets:
1 set is 7 rounds of:
Power Clean
Front Squat
Shoulder to OH
Back Squat
Shoulder to OH
*You can combine movements. Rest as needed between sets. Score is heaviest weight
**Retest 6/28/17:

6.28.17

Alyson

REMINDER
Nutrition Challenge has begun. Make sure you are keeping up on your points each day!
The CrossFit Games Open is coming. It will be here February 21st. To sign up, CLICK HERE
Here’s a write up of the Nutrition Challenge Rules if you need to see it HERE
It’s a new month, means we need new goals on the goal board!

Congrats to our Member of the Month Alyson Wilkinson!

Favorite breakfast cereal growing up?
Cinnamon Toast Crunch

You just won free plane tickets! Where do you go and why?
Costa Rica! The beaches look amazing!

What’s your favorite workout of all time?
I always like the 12 days of Christmas. I like having all of the different movements and variety in one workout.

If you were stranded on a desert island, what three items would you want to have with you?
Water, Food and a Swimming Suit

What’s your favorite flavor of Ben and Jerry’s?
I am one of those weirdos who can’t eat diary, but Caramel Chocolate Cheesecake sounds good!

If you were a super hero what power would you want and why?
READ MINDS!!! I always want to know what people are thinking!!

If you could live in any era, where would you go back to and why?
Probably the 50’s. It just seems like a fun era, and I grew up listening to the music with my grandparents.

If we played a theme song for every member as they walked into the gym, what would yours be?
‘All I Do Is Win’ by DJ Khaled

Now forget the theme song. But just as an important question. If you could go on
stage with any artist, to throw down a line or two, who (and where) would it be?
This one is hard… Probably any of the hair bands from the 80’s

Would you rather own a ski lodge, or a surfing camp? And Why?
Surf Shop hands down! I LOVE the beach!

If you could sing one song at the Super Bowl halftime show, what would it be?
‘I Want It All’ by Queen

Thank you Alyson for always willing to go the extra mile and working hard. Practicing movements after class (might be because you showed up late ;)) and always having a positive attitude no matter how awful the workout is!

MONDAY 2-11-2019

A. Gymnastic Strength
4 sets:
Max Strict Pullup
*10 Alternating Pistols between sets

B. “Parley”
For time:
Cash In: 30/20 Calorie Bike (45/30 AD)
3 rounds:
12 Pullup
16 Alternating DB Snatch (AHAP)
Cash Out: 30/20 Calorie Bike (45/30 AD)
*15 Min Cap