Nutrition Logo.jpg

Nutrition Challenge

  • We are quickly approaching the start of our Nutrition Challenge (11/1), click here to get signed up: https://app.wodifyrise.com/Event/Event.aspx?u=last60challengebykg3nutrition

  • On 10/31 we will send out a questionnaire that will allow us to calculate individual macros for each participant.

  • On 11/1 we will choose Teams and assign each team a coach

  • From 11/1 to 12/31 you will accumulate points in the Wodify Rise app by completing tasks(attending CF class, taking pictures of your food etc….)

  • Team with the most points wins!

What’s Happening

  • 10/31: No Zone class @6PM

  • 11/3: Paintball at Potters Ranch, see Heidi Ferguson for details

  • 11/4: Sunday Open Gym 10A-12P, Followed by Parent/Kids Class @12PM


  • Who cares about the technique of my Air Squat? Today we are spending a good amount of time working to improve our technique in the Air Squat. Certainly not the most sexy movement in CrossFit, but it is foundational to so many other movements (wallballs/thrusters/snatch/clean) that it is worth taking the time to perfect. Here is quick video from Chuck Carswell (AMAZING CF Coach) about technique as it relates to performance.

  • https://journal.crossfit.com/article/technique-l1