I hope you had a great holiday season and are ready to get back to the gym.  The snow and ice and all mopped up, the temperatures are back to where they should be and the gym is open and ready for you to come back strong.  We have plenty of things going on so try to keep up.  We have changed the warm-up to a system called Cross Over Symmetry.  It involves two sections, one for shoulders and one for hips and legs.  Until you get proficient at it we will keep the time cap at 4-5 minutes per section.  The first week will have a steep learning curve but you will catch on quickly.  Ask your coach for help if you need it.  So there will be three parts to the warmup, shoulders, legs and hips and row or run.  Larger groups will get split up into these 3 sections for warm up.  It’s simple and you will figure it out quickly.

This is the beginning of the month so starting on Monday we will have Weigh and Measure.  This also means that this is First Friday Fun this week at 6:30 pm at Snow Peak Brewery.  I think they have a new schedule of food trucks so we will see what’s on the menu come Friday.

TUESDAY we will be doing the CrossFit Total to find your 1 rep maximum lift on Back Squat, Deadlift and Shoulder Press. I highly recommend you make it on this day and get your baseline weights for the start of the year.  I will help out at all the classes so we can get everyone through it.

The new programming we started in September will continue but I still will throw in some of our own workouts periodically, POKER, ROWLING, etc to mix it up a little.  On that note you can expect to see some workouts from CrossFit Headquarters that are going to prep you for the CrossFit Open.  It is scheduled to start the end of February.  If you aren’t familiar with this, it is 3 weeks long, one workout each week posted on Thursdays and open to anyone in the world to sign up for $20.  If is the first step to see who is the fittest person in the world.  After the Open they take the top elite athletes and move them to quarter finals, semi finals etc until they have the top 40 men, women and teams to compete at the CrossFit Games in Wisconsin in August.  This is the stuff you see aired on ESPN and is incredible to watch the level of fitness they can achieve.  So expect to see some Open-like workouts creep in the next few weeks.   (This is where 7 minutes of max burpees came from)

It is the New Year so there will be some resolutions being made.  We will start organizing some goal setting surveys and meetings to help you with this.  This can include anything from better sleep, good nutrition, stretching, mindset, exercise, attendance or just enjoying life more.  Expect to hear more about this as we get organized after the holiday/weather/family madness we just survived.  It would be a good idea for you to come up with your top 3 things you want to work on this year.  At least give it some thought……..

Schedule This Week- Monday-Friday 5am, 6am, 4:30 pm, 5:30 pm.  Saturday at 9 am.  FIRST FRIDAY FUN AT 6:30 PM AT SNOW PEAK BREWERY

WORKOUTS THIS WEEK- CROSSFIT TOTAL ON TUESDAY, Squat cleans/jerks, Back squats/HSPU, jump rope/snatch/pullups, PUSH PRESS, TABATA series


Herbed Chicken Omelet

An easy omelet that is loaded with protein and flavored with fresh herbs. Use whatever herbs you like here to customize the flavor.
Course Breakfast, Main Course
Cuisine Keto, Paleo
Total Time 15 minutes
Servings 1
Calories 614 kcal


  • 1 tablespoon butter or olive oil
  • 3 eggs beaten
  • 1/4 cup fresh chopped herbs such as parsley, basil, chives, or rosemary or combination
  • 1/2 cup cooked and shredded chicken breast
  • Sea salt and fresh ground pepper to taste


  1. Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Season with salt and pepper. Sprinkle the herbs over the omelet, add the chicken and carefully fold in half. Continue cooking until done and serve


3,2,1 GO!!!