A Tidbit on Nutrition

We have been getting a lot of questions about nutrition lately so I decided to dive into it a little bit. The first step is to stop eating out and start eating in. Home cooked meals are much easier to track and keep healthy. Research shows that you eat 20-40% more calories at restaurants. When you go shopping the easiest way to stay healthy is to shop the perimeter of the store. This means buying fruits, vegetables, meats and eggs. By not going into all the isles you stay away from all the processed and frozen foods that aren’t good fuel for your body. Make sure you are giving your body what it needs. Welded workouts mean business and you need the energy to be able to do them. Your energy comes from what you put into your body and if it is not enough it will not work out. Listen to your body and adjust the amount of food you are eating accordingly. Lastly, always stick to water and drink a lot of it! If you have any questions, feel free to ask any of our coaches.

Foods to eat:

  • Grass-fed meats
  • Fish/seafood
  • Fresh fruits
  • Fresh vegetables
  • Eggs
  • Nuts
  • Seeds
  • Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

 Don’t eat:

  • Cereal grains
  • Legumes (including peanuts)
  • Dairy
  • Refined sugar
  • White potatoes
  • Processed foods
  • Overly salty foods
  • Refined vegetable oils
  • Candy/junk/processed food


Sample day of food:


  • 3 eggs
  • cup of fruit
  • 2 pieces of bacon


  • Cup of oatmeal/ yogurt/apple

Lunch (post workout):

  • Chicken breast
  • Cup of vegetables
  • Rice (carb)


  • Nuts/protein shake/


  • Red meat
  • Greens
  • No carbs


Group Class Workout


Warm Up: 2 Min Machine, Go Hard Get Warm
2 rds: 10 KBS Russian, 10 goblet squats, 10 pushups
Finish with: 15 PT, GM PVC Progression Clean, Push Jerk


Strength: 6 Sets Every 1:45






3 Rounds for Time:

10 Power Snatch 115/85                

15 Pullups                                     

30 Double Unders             

Adv: 155/105 AND C2B


Crossfit Lean



Medball Slams 20/16                         

 Abmat Situps                                  

 Kb swings 53/35                      

 Run 400 m after each round


Adv: 30/20

40 Min Time Cap


Mobility Of The Day: Lower back stiff, pain in your shoulder?

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Skills: GHD sit ups and core work