A POEM FOR Y'ALL

Why do you CrossFit?
Brawn, mental toughness, fitness?
Guns, play, bragging rights?
Keep eyes on the prize
Don’t lose focus of your goal
So it remains fun
Good days and bad ones
Live and learn from both of them
And you’ll never lose
It’s part of your life
A survival tool for you
Keep it in balance
Too much good of things
Can quickly turn to no good
Don’t forget your rest
And don’t cheat yourself
Push as hard as you can take
And limit your breaks
Keep excellent form
Strive to be your very best
A mind-body test
But most important
I’ve said it once and will repeat
It’s meant to be fun
Daily reminders
Of your goals will help you to
Keep this in your mind

Coach Laura

SATURDAY'S WOD

"Rebuilding Aimee"

Check out our friends Greg and Aimee work through some important decisions.

REMEMBER: O-Lifting Class Today 4-6

Results for Mom & Daughters

Just fresh off of the "On Ramp Program", clothes are looser and Misty lost a whopping 12 lbs!
Great job Ladies and it was a pleasure watching you attack G.I.Jane last night!

5:30 AM CLASSES NOW!

Our new 5:30am class has started this week. The girls kicked off G.I.Jane early!
Thursday's WOD
Benchpress 5x3
Then...
G.I. JANE
100 Burpee Pullups
For Time

Zone-Paleo Recipes To Share!

I wanted to share this tasty recipe with all of you! Let me know if you have a favorite zone or paleo recipe you would like to share!

Coach Laura

Spaghetti Squash w/ Chicken, Garlic, Sun-Dried Tomatoes, Pine Nuts & Basil
1 Spaghetti Squash, steamed and shredded (see instructions below)
6-8 cloves garlic, minced
2-3T olive oil
1/3 c sun-dried tomatoes
1/3 c pine nuts
1 lb. cooked chicken, sliced in bite size pieces
1 bunch basil, julienned

Preheat oven to 375 degrees. Cut spaghetti squash in half and remove seeds with a spoon. Place face down in an oven proof dish. Fill with 2 inches of water. Steam (uncovered) in oven for 45 minutes to 1 hour (until squash is slightly tender to the touch). Remove from oven and let cool to handling temp. Use fork to pull flesh out of squash in long strands. Set aside.

Sauté garlic, pine nuts, sun-dried tomatoes & chicken in olive oil for 2 minutes. Toss in spaghetti squash and mix until warmed through and most of liquid from squash has cooked off (about 5 minutes). Salt and pepper to taste. Turn off heat and toss in basil. Serve immediately.

You can also use parmesan, mushrooms, other veggies, bacon, meat, sausage (basically whatever you like) just start with the steamed squash and get creative!

LOOK WHAT WE CAN DO!

Last week.

Have a great week!!!

WE ARE STRONG

Got Form?

Superman

Olympic Weightlifting Class, Friday 4pm-6pm

Bear Crawls, Deadlifts and Burpee's Oh My!

Skill Practice!
Looks Great!!

More & More PR'S

Rockin Doc PR'd the heck out of his clean press today!
You continue to be a outstanding example of perseverance!
Great Job!

Great form Doc!

Dynamo Dawson Pr'd on his first 3 mile run with Coach Laura!
Not one break through the whole run! I'm sooo proud of you Dynamo!

Coach Laura

Incline Press Maniacs

You are all amazing! Everyone Pr'd the crap out of the Press! Taylor Sport Kicks Butt!!!

Monday's WOD
Incline Press
5-5-5-3-3-3
Rest
3 Rounds of...
15 toes to bar
40 d.b. hold squats
400 m run

Saturday's Superstar's

Muscle Up Club

Congratulations to to "Agile" Angel and
"Stellar" Steve on their 1st Muscle Ups!
I apologize to Angel for not capturing your first
but you paved the way for Steve! I expect many more
to come soon, your all sooooo close!!!!!!
Coach,
Laura

Let's Do It!

321 Go,
Coach Laura

"OLYMPIC LIFTING CLASS"

ATTENTION
Olympic Lifting Class
Friday Aug. 14th 4pm-6pm
and every Friday after that!
Let us know that your coming!

Don't Tread On Me!

Weightlifters! Yeah Baby!