Just a little survey for the week, are you a fan of pumpkin spice or is it the worst marketing idea in the world?  Vote on the whiteboard this week and let’s see what the results are, but you have to show up to vote and you have to post your name, no secret ballots.

We will have classes available every day this week so get all your workouts in.  It will be a little cooler out in the morning this week so add a layer and be prepared to warm up quick and peel them off as necessary.  The evening classes have the challenge of a blinding sunset on the squat rack so it balances out no matter which class you join.

SCHEDULE- Monday-Friday 5 am, 6am, 4:30 pm, 5:30 pm, Saturday at 9am WOD/Open gym

WODs this week- CHELSEA, Partner box step up/kb swing, Muscle up/clean&jerk, row/wallballs, GHD situp/Run and SNATCH

Paleo Recipe for the wee

Dijon Herb Chicken Salad

Lots of herbs and a garlic mustard dressing turn traditional chicken salad into a new, exciting dish. It’s creamy, flavorful, and delicious, while still being nutritious and filling — a win when it comes to lunch!
Course Dinner, Lunch, Main Course, Salad
Cuisine Keto, Primal
Total Time 15 minutes
Servings 2
Calories 459 kcal


  • 1/4 cup plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic minced
  • 1 teaspoon apple cider vinegar
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon chopped thyme leaves
  • 1 tablespoon chopped rosemary leaves
  • 2 cups cooked and shredded chicken breast
  • 1 red onion sliced
  • Lettuce leaves or spinach for serving
  • Sea salt and fresh ground pepper to taste


  1. Whisk the yogurt, mustard, garlic, and cider vinegar in a bowl. Add the remaining ingredients and mix well.
  2. Chill until ready to serve.
  3. Serve in the lettuce leaves or over a bed of spinach.


3,2,1 GO!