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Ryan, Casey, Beth, Derek and I are excited to see what 2017 brings for this fitness community.  We will continue to work alongside you toward our common goals:  improved performance, increased energy, and vibrant health in 2017!

The Whole 30 Challenge will get started on Jan 16.  Eating a diet of vegetables, meats, seeds and nuts, a little fruit, and no sugar or refined flour is the best way to lay a solid foundation for health and wellness.  This type of eating plan creates the energy needed to enjoy an active, fitness-oriented lifestyle.  Ariel Phillips is creating a facebook group for this challenge with the purpose of helping and encouraging each other through this media platform.  We can share ideas and recipes, and encourage one another through this challenge via the group page.

I hope we have large scale commitment among our members to this 30 day diet re-set.  By eliminating foods that cause inflammation and allergic responses, one can see improvements in performance; as well as increased energy.  Many foods in the Standard American Diet; such as sugars and flour based foods that are metabolized as sugar, create the same type of hormonal response as highly addictive drugs; so breaking these cycles is a step in the right direction toward an eating lifestyle that promotes health and vitality.  Lets eat stuff that ACTUALLY nourishes us.

DATES: The Whole 30 Challenge will run from Monday, Jan 16 through Wed, Feb 15.  I hope you're planning on doing it, and even if you're not doing the Whole 30 specifically, I've been encouraging all of us at the box to eat the CrossFit prescribed diet for the next 30 days:  meat, veg, nuts and seeds, little bit of fruit, no sugar or grain.

BEFORE STATS:  There are record keeping sheets in a white binder by the fridge in the lounge if you want to have data for before and after.  Derek can measure you.  Anyone you choose can measure you, I just recommend the same person does your before as well as after.  And Derek knows how to convert the measurements and weight into body fat percentage.  Derek is available to do before stats at the 5:30 pm WOD tonight (Thurs,) tomorrow (Friday,) and Saturday at the 10 am WOD.

FACEBOOK GROUP:  Ariel would like people to take before photos in the next couple weeks.  That way, if your results are awesome, we can post on Facebook or just share the pics at the box to encourage other members what an important principle clean eating is.

Ariel has also setup the Facebook group (CFN Whole30) and she will be posting ideas, encouragements, and lots of cool stuff.  Join it!

TO DO LIST:  Start your week 1 meal planning, clean out your cupboard, and make your grocery list.

I'm excited, and I hope you are to!  Let's do this!!


The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes from CrossFit boxes as well as garage athletes come together to compete in the worldwide, online competition.  

Five Weeks | Feb. 23 - March 27
17.1: Feb. 23 - 27
17.2: March 2 - 6
17.3: March 9 - 13
17.4: March 16 - 20
17.5: March 23 - 27

Registration for the Open begins Jan. 12, 2017.

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.  

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier.  


There are t-shirts in the lounge, men's medium, large, and x-large.  They are $25 each.  You can leave money in the in-box of the lounge or write me a note to charge your account and leave that in the in-box.  We will be working on getting our new t-shirt design out soon!