Thurs Jan 31, 2019

If you did your xmas burpees, today is the last day to take advantage of the best price we offer all year on Unlimited CrossFit memberships! Message to get in on this offer before it's gone.


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Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

10 honest push-ups

15 squats



from Coach Courtney, RD

Ashley’s Competition Pancakes are a make-ahead snack that can be prepared and stored in the freezer before tossing into gym bags, lunchboxes, or anywhere you need a nutritious pre-workout snack. Credit to Ashley Young at CrossFit BRIO for sharing this fabulous recipe with me!

Many sports, including CrossFit, involve steady state effort in addition to high intensity effort. The primary fuel source for high-intensity efforts is carbohydrate. Planning “real food” snacks that are focused in carbohydrates with moderate amounts of protein and fat will provide a balanced nutrition profile for sustained energy during competition. Packing portable nutritious snacks should be a habitual routine for any athlete looking to maximize training and competition sessions!

Ashley’s Competition Pancakes are the perfect pre- or post- even snack for CrossFit competitions or any sporting event! Competition snacks should be items that are easily digested so that the athlete isn’t feeling overly “full” but at the same time feels energized and is not distracted by hunger. If the athlete eats too much and/or too close to the session, consequences such as cramps or sluggish muscles may be experienced. Such symptoms occur when energy and blood are drawn to the digestive system to process the calories consumed rather than to exercising muscles.