Don’t forget our Halloween WOD is this Friday, the Filthy 50/40/30 depending on your level.  Wear a costume you can do burpees or jump rope comfortably with.

LADIES NIGHT!!!  April Gillette (6 am class) is opening her home to have a Gym Girls Night on Friday November 5th at 6 pm.  This is open to all the ladies at our gym and will be a great way for the morning classes to get to know the evening classes.  Contact April at 503-991-6170 if you have any questions and to get directions.  A casual dinner will be provided but bring your own “bottle” (BYOB).  I encourage all of you to join in, this will be great fun.  This will replace our First Friday Fun that we usually would do for November.

If you haven’t tried the SugarWOD app in a while, try again and if you need help talk to myself, Heidi or Chelsea.  Or if you are like me, ask a 12 year old for help, they really are a lot better at it than I am but I’m trying.

This week’s WODs- Filthy 50, Run 1 mile, press/hang power cleans, run/deadlifts, weighted lunges/situps, BENCH PRESS.

Most of the strength work this week is 2 sets of 10 reps so plan on doing 2-3-4 sets of warm ups before doing the sets of 10 reps.

Paleo Recipe for the week

Here’s some hot soup for dinner this week

Ginger Turmeric Chicken Soup

This easy chicken soup is perfect when you’re feeling under the weather. Loaded with fresh ginger and turmeric, it’s full of healing ingredients that are sure to cure any ailments you have, while also being delicious.
Course Dinner, Main Course
Cuisine AIP, Keto, Paleo
Total Time 30 minutes
Servings 4
Calories 186 kcal


  • 2 tablespoons olive oil
  • 1 onion diced
  • 2 carrots diced
  • 3 stalks celery diced
  • 1 cup sliced mushrooms
  • 2 teaspoons fresh grated ginger
  • 1 teaspoon fresh grated turmeric or 1/2 teaspoon ground
  • 1 clove garlic minced
  • 4 cups bone broth
  • 2 chicken breasts
  • 1 teaspoon fresh thyme leaves
  • 1 tablespoon apple cider vinegar
  • Sea salt and fresh ground pepper to taste (omit pepper for AIP)


  1. Heat the oil in a heavy pot and add the onion, carrots, celery, and mushrooms. Cook until softened and add the ginger, turmeric, and garlic. Cook for another minute and add the broth. Bring to a boil, add the chicken breasts, and reduce to a simmer. Cook until chicken is cooked through, about 10 minutes, and remove from pot. Shred the chicken with two forks and add it back to the pot with the thyme, and cider vinegar.
  2. Simmer until heated through and serve immediately


3,2,1 GO!!!