November Recipe of the Month

Recipe: Healthy Turkey Chili
From the kitchen of

Ingredients (for 8 servings):
  • 1 pound ground turkey
  • 1 onion, chopped
  • 1 1/2 tsp. olive oi
  • 2 cups water
  • 1 (28oz) can canned crushed tomatoes
  • 1 (16oz) can canned kidney beans - drained, rinsed, mashed
  • 1 tbsp. garlic, minced
  • 2 tbsp. chili powder
  • 1/2 tsp. paprika
  • 1/2 tsp. dried oregano
  • 1/2 tsp. ground cayenne pepper
  • 1/2 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  1. Heat oil in a large pot over medium heat. Place turkey in the pot and cook until evenly brown. Stir in onion and cook until tender.
  2. Pour water into the pot, then mix in tomatoes, kidney beans and garlic. Add remaining seasonings and bring pot to a boil. Reduce heat to low, cover, and simmer for 30 minutes. 
18g carb, 16g protein, 6g fat, 190 calories per 1 serving
Pair with a vegetable for a balanced meal, or toss carrots, corn, kale, bell peppers or squash in while chili is simmering. You could also use bison, lean ground beef or ground chicken instead of turkey. 
Chili picture

November 2017 Athlete Spotlight

IMG_0001Khris Brown

How has crossfit changed your life?
Crossfit gave me something positive to look forward to. It has shown me dedication, responsibility, and given me a reason to push, even on the hardest days. The community aspect of Crossfit is amazing. The fact that everyone is always supportive is inspiring. Being at your weakest state and seeing someone who is a true athlete care enough to say “Good job hang in there,” goes further than most people realize.

What advice would you give to someone who is just starting Crossfit?
NEVER LOOK AT THE WOD! Just tell yourself you are going. Afterwards, you will be grateful. I skipped a lot in the beginning, but the gym became like a family to me. It is something I look forward to every day. You do not have to be the best, I am far from it, but just continue to give it your all.

What’s your favorite saying?
Before the workout today it was, “Do the thing.” Now I think I would have to go with the saying, “I’ll be okay.” Crossfit is sometimes a mental challenge and I like to reassure myself that everything will be okay.

What was your last text message?
The last message on my phone…lol. Let’s just say it is a meme that is not very appropriate.

What celebrity do you get mistaken for?
People say I look like Tracee Ellis Ross, but I don’t see it.

If you had to choose your last meal, what would it be?
If I had to choose my last meal, it would be sushi. Chef’s choice of course.

What accomplishment are you most proud of?
I would have to say uprooting my life to move to Arizona from Arkansas. It was a leap of faith, but probably the best choice I have made for myself.

What inspires you?
My grandmother has always been my inspiration. She has always taken the high road and taught me to never take shortcuts in life. It might not be the always be the easiest road, but it has always made me a better person.

Where did you last go on vacation?
My last vacation was about a month ago to Colorado. My friends all moved there about 7 months ago. We spent my trip camping and rock climbing all over the state. It is amazing to just get away and be able to find yourself in the great outdoors.  

Name 3 things you always have in the fridge?
Eggs, almond butter, beer… (You can edit that if you’d like, lol, sorry)

Favorite band/musician you’ve seen in concert?
Chance the rapper. I love him.

How do you take your coffee?
I like my coffee with almond milk, no sugar.


October 2017 Athlete Spotlight


What is the one song you want to set a PR to?
“All star” -smash mouth 
How long have you been doing Crossfit?
-long enough to party. I think I’m going on year 5.
What is your favorite thing about Crossfit?
-I really like that there is always something new to learn or something to get better at.
If you could be any fictional character, who would it be?


If your friends/family had to describe you in 3 words, what would they be?
- Honest, caring, loyal
What can you never leave home without?
-sadly, my phone
What accomplishment are you most proud of?
- making it to regionals last year with team precision was pretty rad, so probably that. 
What inspires you?
-hard work. Anyone working hard for something usually puts a fire in me to get going on whatever goal I have set at the time. 
What advice would you give to someone who is just starting Crossfit?
-be coachable 
If you had to change your first name, what would you change it to?
- Maybe Muhammad. I just want a really common name. 
Where’s Waldo?
-probably hanging out with Sasquatch somewhere
Nanos or Metcons?
If you could have a superpower, what would it be?
-super speed, I’ve always been slow.
What’s the best gift you’ve ever received?
-Socks, I like socks a lot. 
What’s your biggest pet peeve?
-slow drivers.... they are so annoying.

October Recipe of the Month

Recipe: Fish Tacos

     From the kitchen of

2 small corn tortillas
4oz white fish
1 cup broccoli slaw (you can buy this packaged at Sprouts, near the lettuce)
2 tbsp Bolthouse Farms Cilantro Avocado Yogurt dressing
2 tbsp mango salsa
1 fresh squeezed lime
Diced fresh cilantro

Grill, bake or sautée fish until flakey. While it is cooking, mix dressing in a small bowl with broccoli slaw. Put 2oz fish in each tortilla and top with remaining ingredients for a flavorful, nutrient-dense dish. Makes 2 tacos, multiply recipe to feed the whole family. :)

Per 2 tacos - 32g carb, 17g protein, 5g fat, 240 calories.

- Put all ingredients over jasmine rice instead of wrapping in tortillas
- Make a salad; ditch the tortillas and put ingredients over a bed of leafy greens
- Switch white fish out for shrimp, lean beef, chicken, ground turkey or black beans
- Trade mango salsa for peach, corn, verde, hot salsa or pico de gallo

October News and Notes

Changes, Changes, and More Changes

As our program continues to grow and develop, we will continue to adjust our schedule to meet your needs. 

First and foremost, if you have not met Coach Evan yet, please take a minute to introduce yourself this week. He will be coaching Thursday mornings and every evening.

The addition of Coach Evan to our staff will allow us to make some changes that we think you are going to be really excited about. Starting this week we are adding Open Gym to the schedule on Tuesdays and Thursday. We will now be open at 2pm every weekday.

We will now be offering a CrossFit class on Thursdays at 6:30pm. This means that there will no longer be a regularly scheduled Yoga class. Instead will will look to add a special Yoga event once a month. 

Finally, we are cancelling Magna 1o1 and instead we will be inviting new athletes to schedule their first few sessions with a coach. On most days, the 4:30 & 5:30pm CrossFit class will have a 2nd coach that will be assigned specifically to new athletes. We have done this on a few occasions over the past month and it has worked wonderfully. Our goal is to get athletes more comfortable with the community and scaling options so that they have the freedom to join any class.