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  • Adam Viquesney

What's Up, M-Town !!! "It's FYI Friday"

Upcoming Events and Schedule Changes 1/24 - 1/31.

  • Saturday 1/25 Sat. Slaughter 9 a.m.

  • Sunday 1/26 Free Community WOD 3 p.m.

  • Sunday 1/26 Faith RXD STRONG SUNDAY 3 - 5 p.m.

  • Monday 1/27 and Wed. 1/29 Beginner's class 6 p.m.

  • Thursday 1/30 GAINZ Strength Training Class 6 p.m. Members Only (Cost) $5

New Members

Connor Parsons and Patrick Irankunda, welcome to our dysfunctional Family. We are super excited to have you guys a part of our community. We can't wait to be a part of your fitness journey!

Coaches Thoughts:


What's up M-Town? We are 3 weeks into the New Year and 3 weeks are done in the 2020 Back on Track Challenge. The effort and vibe in the Box has been amazing these last 3 weeks. You all are killing WOD's, attendance has been awesome and we even have welcomed in 8 new members!!!


So before we get too far into the New Year and start the 2nd half of the challenge I wanted to ask and touch on something. Are you seeing progress? Are you coming closer to achieving your goals than your were 3 weeks ago? Do you have any Goals? If you answered NO to any of theses questions, ask yourself this question we might need to talk. First thing is you need to have a WHY. Why are you working out why are you doing "xyz".


We have a "2020 Goals" Whiteboard set up in the middle room. We would like each member to write 2-3 goals they want to achieve in 2020. These goals can be anything. I encourage you to set no more than 3 goals at a time, once you crush one...add another. Our ability to achieve our goals with excellence drastically declines when we set more than 2-3 goals at a time.


Another question I want you to ask yourself is HOW IS YOUR NUTRITION? Nutrition plays such an important part in your progress and your daily health. I don't care how much you workout, run, stretch or whatever. You cannot out work a BAD DIET. Your eating habits could be sabotaging your health and your progress in the gym. Below are a couple of basic guidelines to help you with your Nutrition. If nutrition is something you have always struggled with set up a meeting with me (Coach AV) and we can go over some different options. Don't let 2020 slip away from you, get after it NOW!!!


Here are 5 world class basics to focus on now:

1 EAT THE RAINBOW. ...

2) INDIVIDUALIZE YOUR NUTRITION. ...

3) MINIMIZE THE STRESS OF DECISION. ...

4) EAT THE BEST QUALITY PRODUCE THAT YOUR BUDGET ALLOWS FOR. ...

5) EAT SOME FORM OF PROTEIN AT BREAKFAST. ...



Crossfit Nutrition: The Take home message




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CROSSFIT - COACHING - CLASSES - PERSONAL TRAINING - NUTRITION ADVICE - WEIGHT LOSS - MUSCLE TONE - CORE STRENGTH - POSTURE CORRECTION

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