Assault Bike vs Echo Bike

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- Kids Day Camp is this Sunday (1/13) 12pm to 3pm ages: 8 and up! Sign up is on the Coaches Desk.

- Our diaper drive is going on for our next four mamas! Help us shower them with diapers and wipes! 

- Katy Young Memorial WOD will be held on Saturday, January 26th, all classes will be doing her WOD. All classes are open to the public. 


  • One of my goals for the year is to educate and share more. That means creating more content and “putting myself out there”. With that being said I created a video that explains why we have been investing more in the Rogue Echo Bike, instead of the Assault Bike. I realize now that I made a mistake filming and didn’t turn the camera. Lesson learned. If you have any ideas, or something you would like me to talk about shoot me an email!

Nutrition Challenge Results and Announcements

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Nutrition Challenge

Team Grise was able to maintain their lead all the way to the finish! We ended up doing the scoring by ranking(low score wins), and here are your final results:

  1. Team Grise 130pts

  2. Team Steph 175pts

  3. Team Jonas 176pts

  4. Team Biz 207pts

  5. Team Liz 211pts

  6. Team Kate 228pts

Great job to all the participants! Let’s keep our healthy eating and tracking going into the New Year!


- Kids class resumes this Saturday (1/5) 

- Parent/Kid Class this Sunday (1/6) noon! 

- Kids Day Camp Sunday (1/13) from 12p-3p - sign up sheet on the coaches desk 

A few reminders

- Please place your belongings in the locker room!  Not on/under/around the long table or coaches desk

- Check the kids room before leaving if your child has been in there!


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Holiday Schedule:

  • 12/23: Closed

  • 12/24: 5AM/730AM/9AM (12 Days of Xmas WOD)

  • 12/25: Closed

  • 12/26: 9AM/330PM/430PM/530PM/630PM

  • 12/27-29: Normal Schedule

  • 12/30: Closed

  • 12/31: 5AM/6AM/8AM(Zone)/9AM

  • 1/1: CrossFit Total, time TBA

Kids Schedule

  • Last kids class for 2018, is this Thursday! We will resume on 1/3/19! 

  • Parent/Kid Class on 1/6 at noon! 

  • Kids day camp on 1/13 from 12-3p! Sign up at the coaches desk! 

Nutrition Challenge

Your standings stayed consistent this week. As of 1PM 12/18:

  1. Team Grise

  2. Team Steph

  3. Team Jonas

  4. Team Biz

  5. Team Liz

  6. Team Kate


We are in the process of getting the podcast on “Apple Podcasts” and the “Google Play” apps. Once approved we have another episode ready to release with Ray from Ranier Physical Therapy! Thank you for your support and feedback on this fun project!

Nutrition Part 3 of 3

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Nutrition Challenge

Down to our last month of the nutrition challenge, and Team Grise continues to hold onto their lead!

  1. Team Grise

  2. Team Steph

  3. Team Jonas

  4. Team Biz

  5. Team Liz

  6. Team Kate

What’s Happening?

  • Friends and Family Week this week! A couple key notes for that:

    • Have your friends and family fill out the waiver ahead of time at and follow the link for the “free trial”. Once they’re in the gym we will have them fill out a quick google form(they do this every time they come in.) Referral Discount: if someone signs up for a membership they will get $50 off their first month and you will get $50 off your next month! Next Steps: we will have a class Monday 12/10 at 5AM and 530PM to go over the Olympic Lifts, and then they will be able to join the regular class. Think of it as a 1 day Bootcamp class!

  • Santa is coming to CF Kids class on 12/18!

  • Christmas Schedule:

    • Sunday 12/23: Closed

    • Monday 12/24: 730AM and 9AM Classes

    • Tuesday 12/25: Closed

    • Wednesday 12/26: No 5AM/6AM or 8AM Zone.

      • Regular Schedule starts at 9AM: 9AM/330PM/430PM/530PM/630PM and 6PM Zone

Nutrition Part 3 of 3

  • Part 3 of our Nutrition Series will also be our first ever Podcast! This will be recorded and released later this week. In it we take a look behind KG3 Nutrition, go over some common pitfalls of nutrition, and some strategies you can use to improve your own nutrition!


Here’s a quick little burner you can try on the new Assault Runner:

10min EMOM

Odd Minutes: 200m Run

Even Minutes: 15 Burpees