Photos of FILTHY FIFTY and more…….

Missed the Filthy Fifty??? Come to the 1pm or 4:30pm class Thursday

The rest of you,– Enjoy your rest day…. eat well, take it easy, see you on Friday

There is a 5:30pm Elements class

Hey guys

We just want to take a minute to acknowledge that we know there are some “growing pains”  right now but as we all work together and support each other- we will be bigger and better and make more of an impact on the health of our community!

Right now,  we have groups of mixed fitness levels working together as we bring some of our newest clients up to speed.  Everyone is supportive, helpful, and loyal to us and we appreciate what each and every one of you bring to us each day.

We are doing our best to keep up with picture taking and uploading of photos- that’s one of the fun things  y’all look forward to -we will try to get better at that!  So beware and be careful what you wish for- your face might be plastered on our front page real soon

as many rounds as possible in 5mins:
Deadlifts x 4
Box jumps x 8
3min rest

every minute on the minute for 10mins:
Deadlift x 2
Box jumps x 6

post total tabata reps/amrap rounds/highest minute completed.

Study: Running Shoes Could Cause Joint Strain

Paleo Waffles

Recipe from Son of Grok

Ingredients:
– 8oz Organic Cream Cheese
– 1 cup almond flour
– 1 half cup shredded coconut.
– 4 eggs
– 1-2 teaspoons vanilla
– dash of cinnamon

Waffle Syrup:
– Fruit,  frozen berries that are put in the microwave and then chopped and mashed makes a great natural syrup!

( I use blueberries)

Directions:
1. Pulse half cup of shredded coconut in a food processor or blender until you have a kind of coconut flour. ( I bought mine already shredded from the local health food store).   This makes a great coconut flour that is full fat and less dry than pre-made almond flour which is usually de-fatted.
2. In a mixer or mixing bowl, combine all ingredients and mix well to create a batter.
3. Cook your batter on the waffle iron. If you dont have a waffle iron, you could probably make them pancake style in a pan on the stove.

HAPPY BIRTHDAY ROB W.!!

It’s on! The Crossfit Games Sectional Schedule is up!!!

OH / IN / KY / MI Sectional: March 7
Greater Columbus Convention Center, 300 N High Street, Columbus, OH 43215
Ohio, Indiana, Kentucky, Michigan
Regional Seeds: 20 men, 20 women

Affiliate teams will have to qualify to compete in the Games this year. The Regional events will also serve as the team qualifiers for this year’s Affiliate Cup.

Come Try Our FREE Intro!!! Call 859-380-4904 or email us at lucas@crossfitnky.com

Give the Gift of Crossfit!

Do you have a friend or family member that you would like to sign up for one of our programs?

Contact us at 859-380-4904 or Lucas@crossfitnky.com

Give the gift that keeps on giving, the path to elite health and fitness.