Monday, April 23rd, 2018



Whether you are an experienced or beginner crossfitter, you will find more results in the gym if your nutrition is working with you and not against you.  If you have yet to see results, or maybe you haven’t seen them in a while it may be time to check in with your diet.  Crossfit recommends that nutrition be the foundation to build upon.  Whether you are looking to see physical changes or better performance, nutrition will help you to achieve those goals.

We are offering another round of our successful 6 week nutrition foundations program focusing on habit based nutrition.

What is habit based nutrition you ask? It is a method taught by Precision Nutrition to simplify nutrition by making a changing your relationship with food for the long haul rather than dieting in a way that you can only maintain for a short period of time.

Precision Nutrition is the leading organization in nutrition coaching and education for coaches. They have worked with over 200,000 people across 100 different countries. That kind of success is only built by a methodology that works and is lasting. Coach Jocelyn has been trained under this system and is bringing the expertise and knowledge directly to you in this 6 week program.

Learning the methods in this 6 week program will set you up for success by helping you create lasting lifestyle changes. In the same way you must come to the gym regularly to see results to maintain or improve fitness you must also be consistent with nutrition. Picking a diet that you can only sustain for a few months is like doing “2 a days” for many of us. You may see big results in that short window, but it is likely you will reach burnout and take a break from the gym (or binge eat all the food you missed). In the end this leads to going backwards in terms of reaching our goals.

For 6 weeks you will focus on small and simple habits that can drastically change your nutrition.  You will have accountability and support along the way! Continue to eat real food and enjoy real life.

Don’t miss out on this amazing 6 week nutrition foundation program with Jocelyn!!  Learn to he a healthier version of yourself!  Real Food, Real Life!


Class begins Monday, May 7th.  Class will run every Monday for 6 weeks at 6:30pm and costs only $50!


What to expect this week?
Squat cycle – Week 3, Day 1. Overhead Squats, Toes to Bar, Running
Regular CF – GHD skill work, Light pulling, body weight gymnastics, rowing, jumping
Endurance – Light pulling, body weight gymnastics, rowing
Olympic lifting complex. Partner WOD with jumping and snatches
Regular CF – Squat Cycle Week 3, Day 2. Unilateral DB work, pull up bar gymnastics
Endurance – A longer wod. Unilateral DB work, pull up bar gymnastics
Running, ground to overhead barbell work with increasing weight and decreasing reps
Partner WOD. Rowing, body weight gymnastics
Open gym 8a – 12p
Squat Cycle – Week 3, Day 1

4 Sets: 3 Front Squat + 6 Back Squat @ 85% of 90% of 1RM Front Squat

Overhead Squat
Toe to Bar
*Run 200m after each set of T2B

L1 – 45/35# L2 – 75/55# L3 – 95/65#

3 Rounds:
6 DB Bench Press
6 Plank up downs

Josh C 952
Garza 759
Ben 1139
Cates 915
Tonya 1202
CarollAnn 922
ERock 909
Joe H 757
Mckown 854
Marion 1125
Cory 710
Toph 1159
Chase 922
Max L 750
PDiddy 659
Mer 858
KDawg 1050
Joe 717
Aimee F. 758
Bill F. 759
Jewels 728
Herder 1044
Kirk 615
sarah 819

Irish 926
Tammi C 1035
Michele 954
Jeff W 913
Sully 1041
Nicholl 911
Christy 1007
Brett 844
Whitelaw 1031
Loveland 921
Papa Smurf 919
Darren 845
Beckham 753
Travis 758
Annie 954
Andrew 858

Richard 821
Jon S 847
A Mckown 831
Mandy 806
John A 953
Clayton 1058
Beth 1231

Mroz ?
Fran 1010
John H 1242
GLord 850
Shaq 938
Max 1040
Erin H 954
Barb 1024
Kanon 941
Val 749
Amy B 751
Terra 811
Scotty P 743
Carol 917
Kristin ALT
Mckay 727
Rebecca 808
JLord 700
6’9″ 941
Laura 1041
Bre 711
Tweedy 946
Travis ALT
Woo 1032
HMroz 1013
Travis 1006
Matt 903
Stephanie 716
Shawn 920
Chris 915
KK 817
Kyle H. 926
Monte 854
Sarah K. 937
Michelle 957
Tracy 1025
Jen R. 1120
Trina 1120
JenLay 631
Nataleigh 750
Robin 747
Megan 612
Kristi 814
Adam 847

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