Skill: 5-4-3-2-1 For Time: Handstand Push Up Accumulated 20 Seconds Handstand Hold * Perform 5 HSPUs then hold for 20 seconds, then 4 HSPUs and hold for 20 seconds………3,2,1 WOD: 5 Rds For Time: 10 Push Press (Bar must be cleaned from the floor) 135#/95# 10 Lateral Burpee (Perform burpee then lateral jump over barbell perform burpee) Mobility WOD: Continue working on opening up the hipsRead more

This Thursday night September 2nd at 6:30pm we will be holding this month’s nutrition seminar.  Then starting Friday, September 3rd we will be starting our 1st “30 Day Zone Challenge.”  All details will be posted and discussed at the seminar.  Even if you are not interested in participating in this challenge, please feel free to attend.  Each seminar is packed with a ton of helpful information, in which we can all benefit from.  In addition the seminar is free to anyone who want to attend.  If you have any questions please let Brandon or Courtney know.Read more

Ingredients: Non stick olive oil spray 5 Large egg whites Black pepper to taste 1 tbsp water 1/2 cup no salt tomato sauce 1/2 tsp dried basil 1/4 tsp dried oregano 1/4 cup low fat ricotta cheese 1/4 cup chopped green bell pepper 1/4 cup sliced fresh mushrooms 1 1/2 tbsp Parmesan cheese Spray a small frying pan lightly with oil. Whisk together egg whites, pepper and water and pour into the pan over medium heat. Cook gently until eggs turn opaque and are cooked through evenly. Meanwhile, in a small mixing bowl, whisk together tomato sauce, basil and oregano When egg whites are set, gently flip them over(For easy flipping, slide egg whites onto a serving place ad flip back into pan) cover with tomato sauce mixture, ricotta cheese, green pepper and mushrooms. Top with Parmesan cheese. Cover pan, reduce heat to low and cook until cheese melts slightly....Read more

Turkey and  Veggies Ingredients: 12 oz package extra lean frozen turkey meatballs 1/2 cup low sodium chicken broth-divided 6 stalks asparagus, diced 1 large broccoli head, chopped 1/2 large red onion, sliced 2 Tbsp fresh basil, chopped 1 tbsp fresh dill, chopped Black pepper, to taste Spray olive oil cooking spray in a nonstick skillet, set on high. Brown meatballs for 15 min. Lower heat Add 1/4 cup borth and let simmer for 15 minutes Add remaining broth and vegetables, stir well and let cook for 15 min Add hers and pepper, mix well and serve. (Alternatively, you ca place all ingredients in a slow cooker and cook on low for one hour) *Recipe by Evelyn WalshRead more

Now that school is back in session some of the members who rock the 8 am session are having a little trouble making it to class themselves .  Therefore we are playing with the idea of pushing the 8 am session back 30 minutes to allow those members to make it in on a more regular basis.  Please let us know what your thoughts are, and if this will throw a wrench in anyone’s plans.  Post to the comment page or simple tell Court or myself.  Thanks In additon Aaron Hastings is hosting a demo WOD at is house this weekend and wanted to know if anyone was going to be around to partake.  Please let us know if your interested.Read more