REMINDER

• Bring a Friend Day is Thursday! All classes are FREE to try!
• We are at our new location at 376 E. 125 N!

NO BAKE PROTEIN BALLS

Prep Time 10 minutes
Total Time 10 minutes
Servings 24

Ingredients

Chocolate Peanut Butter 

• 1 1/2 cup old fashioned rolled oats
• 1 cup natural peanut butter
• 1/4 cup honey or maple syrup
• 2 scoops, about 50-60 grams chocolate protein powder
• 2 Tablespoons chocolate chips

Almond Joy

• 1 1/2 cups old fashioned rolled oats
• 1 cup natural almond butter
• 1/4 cup honey or maple syrup
• 2 scoops, about 50-60 grams chocolate protein powder
• 1-2 Tablespoons unsweetened shredded coconut

Cinnamon Raisin Cookie

• 1 1/2 cups old fashioned rolled oats
• 1 cup cashew butter
• 1/4 cup honey or maple syrup
• 2 scoops, about 50-60 grams vanilla protein powder
• 2 Tablespoons raisins
• 1/4 teaspoon cinnamon

Tahini Chocolate Chip 

• 2 cups old fashioned rolled oats
• 1 cup tahini
• 1/4 cup honey or maple syrup
• 2 scoops, about 50-60 grams vanilla protein powder
• 2 Tablespoons mini chocolate chips

Instructions 

Chocolate Peanut Butter 

• Place oats, peanut butter, honey, protein powder and chocolate chips in a large bowl and stir to combine.
• Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing. I used my hands to knead the dough near the end and that seems to help.
• Once combined, use a small cookie scoop to scoop and form the dough into balls.
• Store in a covered container in the fridge or freezer.

Almond Joy 

• Place oats, almond butter, honey, protein powder and shredded coconut in a large bowl and stir to combine.
• Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing. I used my hands to knead the dough near the end and that seems to help.
• Once combined, use a small cookie scoop to scoop and form the dough into balls.
• Store in a covered container in the fridge or freezer.

Cinnamon Raisin Cookie

• Place oats, cashew butter, honey, protein powder, raisins and cinnamon in a large bowl and stir to combine.
• Getting the mixture to combine takes a little arm muscle and it may seem a little crumbly at first, but it will come together as you keep mixing. I used my hands to knead the dough near the end and that seems to help.
• Once combined, use a small cookie scoop to scoop and form the dough into balls.
• Store in a covered container in the fridge or freezer.

Tahini Chocolate Chip

• Place oats, tahini, honey, protein powder and chocolate chips in a large bowl and stir to combine.
• Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing. I used my hands to knead the dough near the end and that seems to help.
• Once combined, use a small cookie scoop to scoop and form the dough into balls.
• Store in a covered container in the fridge or freezer.

Notes

• If the protein ball mixture seems a little too dry or crumbly, add water or almond milk, 1 teaspoon at a time, until the mixture forms together.
• Serving: 1ball (Chocolate PB) Calories: 104kcal Carbohydrates: 10g Protein: 5g Fat: 6g

FRIDAY 9.17.21

A. “Catch Up”
2 rounds for max reps:
2:00 Max Toes to Bar
2:00 Max Pushups on DB’s
2:00 Max DB Power Clean
Rest 2:00 between rounds
DB AHAP

B. Gymnastic Strength
5 sets:
Max Strict Handstand Pushups
Max Supine Ring Row

REMINDER

• Bring a Friend Day is Thursday! All classes are FREE to try!
• We are at our new location at 376 E. 125 N!

Reminder that all classes are free today! Grab some friends and come hit a workout with us!

Also a little health tip to keep in mind. Simple stuff here but always good to refresh and might learn a little something as well!

THURSDAY 9.16.21

Bring a Friend Day
Teams of 2
A. “One Last Time”
For time:
100/70 Calorie Bike
200 Double Unders
150 Wallballs 20/14
200 Double Unders
100/70 Calorie Bike
RX+ 30/20
*25 Min Cap

REMINDER

• Bring a Friend Day is Thursday! All classes are FREE to try!
• We are at our new location at 376 E. 125 N!

Instead of me writing up a big whole long thing, it seemed easier to just make a video! This is what we will be doing starting next week. So download the app, play around with it this week and get a feel for it. We will have the workouts up for this week that you can play around with and know for sure what to do when we start on Monday.

If you have any questions let us know!

WEDNESDAY 9.15.21

A. Deadlift
5-5-5-5-5

B. “I Don’t Know”
15 Min AMRAP:
400m Run
20 Kettlebell Swings 53/35
10 Box Jump Over 30/24
RX+ 70/53

REMINDER

• Bring a Friend Day is Thursday! All classes are FREE to try!
• We are at our new location at 376 E. 125 N!

Now that we have pullup bars back around it’s time to hit up a hero workout to honor those we lost recently. It happened a few weeks ago but the move made me push it back a bit.

Like all hero workouts, it’s a nasty one and is a great way to show your appreciate with a little suffering. Dan Bailey hitting it solo in 42 minutes so it’ll be a longer one!

TUESDAY 9.14.21

Teams of 2
A. “The Thirteen”
13 rounds for time:
26 Calorie Row
8 Strict Pullup
21 Shoulder to OH 95/65
*40 Min Cap

**This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

REMINDER

• Bring a Friend Day is Thursday! All classes are FREE to try!
• We are at our new location at 376 E. 125 N!

Reminder that we are now in our new location at 376 E. 125 N.

A huge thank you to everyone who came yesterday and helped us move our equipment into the new place! We couldn’t have done it without you guys!

Also, thank you to anyone who stopped by lending a helping hand in the process. Whether it was for an hour, to bring some food, to just chat it up, or whatever, I know I appreciated it, even though I’m sure my attitude wasn’t the happiest! Thank you to those who helped with the kiddos and gave me some ideas as well!

Also a huge thank you to the Boston Saunders and Tyler Hoffman who were there many nights with me till 2 am getting stuff done just so I could finish on time. I’m forever grateful for the selfless act!

Bare with us for these first couple weeks. There is still a lot to do in this new place, we plan on getting a conex box as well to store some equipment as well since I somehow have 1 million things. So it might seem a little clustering for a little bit but we will get it taken care of as soon as we can! We also will be installing a bathroom this weekend. So bare with us on that one, we will have to use the porty potty until then. Also we have some water, but might be best to bring your own as well just in case.

Hopefully you guys like the new place and it will be amazing to be in 1 room together! We have high hopes and big things planned for this place, but we couldn’t do any of it without you guys. We are grateful for you trust in us and we are grateful to have this amazing community! Thank you all!

MONDAY 9.13.21

A. “Falling”
For time:
50 Front Squats 165/110
*Every break stop and do 5 Burpees Over Bar before continuing
**12 Min Cap

B. Accessory
6 sets:
50′ Single Arm OH Walking Lunge
50′ Sled Push (AHAP)

Just reminding you all once again that we will be moving into our new place this weekend and will start working out there on Monday!

The address for the new place is 376 E. 125 N. Make sure starting next week you show up there and not at our old spot!

Today is September 11th, this has become a sacred day. I’m sure everyone remembers where they were and what they were doing when they heard the news.

We’ll be doing a hero workout today in honor of 9/11. Try focusing on your mindset today, push hard but do it for those who are no longer with us. Give your thanks by putting forth a full effort. You’ll be happy you did.

Tough video to watch, but maybe something that can help you really want to push it hard for tomorrow.

SATURDAY 9.11.21

Teams of 2
“Team Nukes”
A. 8 Min AMRAP:
1 Mile Run (200m)
Max Deadlift 315/205
straight into…
B. 10 Min AMRAP:
1 Mile Run (200m)
Max Power Clean 225/155
straight into…
C. 12 Min AMRAP:
1 Mile Run (200m)
Max Overhead Squat 135/95

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Just reminding you all once again that we will be moving into our new place this weekend and will start working out there on Monday!

The address for the new place is 376 E. 125 N. Make sure starting next week you show up there and not at our old spot!

Episode 3 of these behind the scenes footage to start off your weekend. If you have the time give her a watch!

FRIDAY 9.10.21

A. “Good Things”
For time:
25-20-15-10-5 Calorie Row
16-14-12-10-8 DB Box Step Over 24/20, 50/35
*Ladies Cals 18/15/12/7/4
**15 Min Cap

B. Accessory
10-9-8…3-2-1:
Plate Curl 45/25
Plate Tricep Extension
*Partner up, 1 does work, 1 partner holds plate OH. Do curls, then switch and so on

Before we get into the recipe, just figured we’d give you guys an update on whats going on. The plan for the gym is that we will be moving into the new spot, and having classes on September 13th, so basically this coming Monday.

With that being said, we plan to move all of the equipment (bars, KB’s, wallballs, etc) on Saturday. Most likely after the morning classes. If you can help out that would be greatly appreciated. Trailers, trucks, whatever you can help out with would be awesome. If you’re not busy we’d love the help, if I seem grumpy, it’s called stress! Just ask Tausha!

Thank you guys for all you do and we are very excited for this move and feel it’ll be an awesome new location and you guys will hopefully love it! And by the way, the new spot is located at 376 E. 125 N. only literally like 400m from the gym now. Should be exciting!

Loaded Breakfast Casserole

Prep Time: 15 mins
Cook Time: 1 hr 10 mins
Total Time: 1 hr 25 mins
Servings: 12 servings

Ingredients

• 1 pound sweet potato, peeled and diced into 1/2″ cubes
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon cumin
• salt and pepper
• 8 ounces bacon
• 1 pound breakfast sausage, mild, medium or spicy, your choice
• 1/2 large onion, diced
• 1 green bell pepper, deseeded and diced
• 2 cloves garlic, minced
• 12 large eggs
• 1/3 cup milk, dairy or dairy-free
• optional: shredded cheese and green onion for garnish

Instructions

• Preheat your oven to 400F/200C and get a 9×13 casserole pan out. On one baking sheet pan, toss the diced sweet potato with olive oil, garlic powder, paprika, cumin, salt, and pepper. Set aside.
• On another sheet pan, add slices of bacon. Then place both the sweet potato and bacon in the oven and cook for 18-20 minutes, or until the bacon is done. The bacon will be done first, so keep an eye on it and remove it from the oven when it’s done, and place on paper towels to dry. Stir the sweet potato and continue cooking it for another 15 minutes.
• While the sweet potato is cooking, cook the breakfast sausage in a pan on medium high heat. Once it’s browned, remove it with a slotted spoon and place it in the casserole pan.
• Drain off all but a tablespoon of grease from the pan, then saute the onion and bell pepper for 4-5 minutes. Add the minced garlic and saute another 30 seconds. Transfer the onion and bell pepper to the casserole pan.
• Remove the sweet potato from the oven and add it to the casserole pan, with the crumbled bacon, onion, and bell pepper. If you’d like to add cheese, you can add it to the casserole pan now.
• Stir all of the ingredients in the casserole pan together. Feel free to season with more salt and pepper.
• In a mixing bowl, stir the eggs with the milk.
• Pour the egg mixture on top of the meat and vegetables. Cook for 25-30 minutes, or until the center is cooked through and the edges are slightly golden. You can test the center with a toothpick.
• If you’d like, garnish with green onion, or herbs. Then serve warm with sliced avocado, toast, or a side salad.

Lisa’s Tips

• One pound of sweet potatoes is usually one medium to large sized sweet potato. If it’s slightly over, that’s fine as well.
• I always recommend heavy duty baking sheets in the oven, so that they don’t warp. They’re definitely worth purchasing!
• And here’s a great casserole pan, if you’re looking for a new one.

Nutrition

Calories: 305kcal, Carbohydrates: 9g, Protein: 14g, Fat: 23g,

THURSDAY 9.9.21

A. Back Squat
20 minutes to find 3 RM

A. “Double Time”
5 rounds for max reps:
:30 Burpees
Rest :30
:30 DB Front Squat (AHAP)
Rest :30

Hopefully you all had a wonderful and amazing Labor Day weekend! Filled with delicious food, good company and hopefully plenty of relaxing!

We’re back at it, and hitting a doozy today. Basically was a CrossFit Games workout, except we’re going a bit lighter, and of course the assault bike is different than the echo bike because you can get calories a bit faster. But, I’m not sponsored by Rogue so assault bikes is what we got! A little video below of what it looked like, PAIN! Enjoy!

TUESDAY 9.7.21

A. “What Was I Thinking”
21-15-9:
Calorie Bike
Power Snatch 75/55
RX+ 95/65
*10 Min Cap. Ladies bike 15/12/9

B. Accessory
Accumulate:
3:00 GHD Hold (Face up, add # if need to)
3:00 Farmer Carry Hold (AHAP)

REMINDER

• We will be having only 1 class at 8 AM on Monday 9/6 for Labor Day.

Just reminding everyone only 1 class today at 8 AM! If you’re in town, come workout with us! If not, enjoy your vacation!

Courtney Rose’s birthday was on the 5th! If you see her, wish her a happy one!

MONDAY 9.6.21

Teams of 2
A. “Team Bert”
For time:
50 Burpees
400m Run (200m Run)
100 Pushups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Pushups
400m Run
50 Burpees
RX+ Wear a vest
*50 Min Cap

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.