Looks like we can plan for a full schedule this week.  I will take on two days a week and see how I manage energy-wise.  This will help give Chelsea and Heidi a break so plan to adjust back to a 4-5 day schedule and work back into a great routine.

I am still working on integrating the SugarWOD app into the program but we will start following the CAP workout program from the CrossFit main site this week.  We may be in transition until I can get all the bugs worked out.  In the meantime keep trying the SugarWOD app and let me know if you can access it.  When it’s all set up you should be able to just plug in your workout results into the app and it will update you whenever we see that workout again.  It will also give daily results on performance and help you track weights and skill work and you can send “fist bumps” to others for their hard work.  This will be fun to figure out all it can do.  Stay tuned.

I am still unvaccinated so I will be wearing a mask during class.  I ask that if you have any symptoms, cough, sore throat, fever, acheness, or other flu/COVID symptoms that you refrain from coming to the gym until you have no symptoms.  I have diminished immune system and need your help to keep from catching anything, even a cold can turn serious for me.   Thanks for you help with this. If you do stay home there are always some Home Workouts you can do to stay up on things too.

Halloween WOD is Friday October 29, choose you costume carefully so you can move freely in it.

HOME WORKOUTS- Mtn Climbers/Lunges/Situp triplet, POKER, Pushups/squats/situp trio, 100m Sprints, PUSHUPS, Run 5K

Gym WODs- Deadlifts/burpees/cleans, pullup variations, FRONT SQUAT, LANE, Run/Jump rope, Farmers carrry/DB pushups/DB squats

SCHEDULE- Monday-Friday 5am, 6am, 4:30 pm 5:30 pm,   SATURDAY- 9am WOD/Open Gym

PALEO RECIPE of the wee

Curried Mango Shrimp Kebobs

Sweet and spicy, these easy kebobs will be the hit of your next backyard barbecue. Make them up in advance and then grill when ready to eat.
Course Dinner, Lunch, Main Course
Cuisine Paleo
Keyword grilling, kebabs
Total Time 20 minutes
Servings 4
Calories 162 kcal


  • 1 pound raw shrimp
  • 2 cups diced mango
  • 1 tablespoon melted coconut oil
  • 1 teaspoon curry powder


  1. Thread the shrimp and mango onto skewers. Brush with coconut oil and sprinkle with curry powder.
  2. Preheat a gas or charcoal grill to medium high heat. Grill until shrimp is pink and mango is lightly charred.
  3. Serve.


3,2,1 GO!!!