Well, it seems like every December my calendar fills up without me even having to do anything.  Christmas parties, family get togethers, decorating, getting the tree, shopping for more gym clothes, etc.What?!? I’m supposed to shop for OTHER people?  Sorry but I don’t have a cure for this but I do want to remind you to make your gym appointments a priority.  Being consistent with working out is key.  You especially have to try harder as the week progresses.  Don’t let the holidays overrun your priorities and undermine your progress.  Tell your friends/family you will meet them AFTER gym class or better yet, invite them to join you at the gym.  We love having  new people try it out but please give us a little notice.

Lots going on with the Calendar.

This FRIDAY DEC 17 we will meet at Snow Peak Brewery for a White Elephant gift exchange at 6:30pm.  $15

There are CrossFit 5×5 shirts and tank tops on sale for $20 each, they are on display at the gym.  Ask your coach for help.

Custom Christmas Ornaments are set up in the gym.  Pick out your favorite and we wish you a Merry Christmas.  One per customer please.

Julia is celebrating reaching her 1,000 mile walking goal by inviting us to join her on the last mile from Stayton High School to North Third Restaurant.  This will be Sunday Dec 26th at 4 pm.  Come join in on the walk or meet at the restaurant for a drink.

We have new faces showing up after they have completed their On Ramps.  Introduce yourself and give the new guys some support.  Welcome Tiffany, Curtis, Micayla and Tom.  I believe they all will mostly be afternoon members.  3,2,1 GO!

GYM SCHEDULE- Monday-Friday 5 am and 6 am.  4:30 pm and 5:30 pm.  Saturday 9 am.  FRIDAY 6:30 pm White Elephant Gift Exchange- Snow Peak Brewery

WODs this week- RUN 2.5k (1.5 miles), POKER, HSPU/GHD situps, BACK SQUATS, Partner-rope/OH DB lunges, Pullups/ring dips

This week’s Paleo Recipe is

Bacon Mushroom Thyme Burgers

Loaded with salty bacon and mushrooms, these burgers are so delicious, you won’t miss the bun!
Course Dinner, Main Course
Cuisine Keto, Paleo
Total Time 20 minutes
Servings 4
Calories 266 kcal


  • 1 pound ground beef
  • 1 egg
  • 1 cup finely chopped mushrooms
  • 1 teaspoon fresh thyme leaves
  • 4 slices bacon cooked and crumbled
  • Sea salt and fresh ground pepper to taste


  1. Combine the beef, egg, mushroom, thyme and bacon with a pinch of salt and pepper. Form into 4 patties.
  2. Preheat a gas or charcoal grill to medium heat. Grill the burgers until done to your liking and serve with your favorite toppings.


3,2,1 GO!