Friday Fun 10/6/17


  • Reminder we are now offering a variety of nutrition coaching services.  Check them out and schedule your appointment at
  • Here is another yummy recipe from KG3 Nutrition!
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Strawberry Mandarin Grilled Chicken Salad


  1 1/2 lbs Boneless chicken breasts

  •   Salt and Pepper to taste

  •   1 1/2 cup Fresh strawberries, sliced

  •   1 1/2 cup Fresh mandarin orange slices

  •   1/4 cup Red onion, sliced

  •   1/4 cup Slivered almonds

  •   1 Avocado, pitted and sliced

  •   8 cups of salad greens

  •   Tessamae’s brand Honey Poppyseed dressing or dressing of choice


  1. Season both sides of uncooked chicken breasts with salt and pepper, and a bit of olive oil

  2. Fire up the grill and grill the chicken breasts to done

  3. In a salad bowl, Place all other ingredients in the bowl and lightly toss

  4. Add in your dressing of choice, making sure it fits with your daily macros counts!

Coaches Corner

  • This programming is completely optional.  It is intended to supplement CrossFit 4-5 days per week, and not to replace it.  The goal of this programming is fat burning, with some Aerobic Endurance.  Enjoy!

Week 1 Row

Day 1: 4x1000m row, with 200m recovery row between at 10 S/M(strokes per minute) pace

Day 2: 30:00 @70-75% HR (conversational pace)

Week 2 AAB

Day 1: 4x1 mile Bike, with 2:00 recovery bike at 50RPM

Day 2: 35:00 @70-75% HR (conversational pace)

Week 3 Run

Day 1: 5x800m run with 200m walk as rest between

Day 2: 40:00 @70-75% HR (conversational pace)

Week 4 Row

Day 1: 3x2000m row with 250m receovery row between at 10 S/M Pace

Day 2: 45:00 @70-75% HR (conversational pace)


*Conversational pace means you could carry on a conversation with someone.  If you're only able to get out 3-4 words at a time, your pace is likely too fast.


Current Events

  • In House Halloween Competition next Saturday 10/14 @830AM, be sure to sign up on the door to the office by next Wednesday!
  • Loving the new classes? Let us know!  Wondering what the new classes are?  We now have Ft Wright Zone class M/W/F @ 12PM, and a regular CrossFit class M/W/F @330PM
  • Join us Friday 10/13 at 7pm for a yoga night with Katie Miller! All funds from this hour yoga session will go to the Stacy Strong Scholarship, which benefits her two children Cody and Corin! The class is $10! We will also be selling purple #stacystrong bracelets for $2 and Liz will be offering 5 or 10 min chair massages that will start at 6pm for $1 a min! You do not have to be a member to attend! Invite your friends and come join us! #foreverstacystrong

What We're Pondering