Happy Birthday Heidi and Whit! Post Birthday wishes to comments.


Do you want to improve your Olympic Lifts?! Well you’re in luck! We are planning to run Olympic lifting workshops starting in march, it will be a 3 session course running 3 Wednesdays of each month from 7:30 until 9:00pm. The cost will be $30.00 and there is limited space available, so look for the sign-up sheet!

The games season is here! If you have any interest in competing in the CrossFit Games Open at our Box click here to get registered!

Heidi is looking strong throughout her Back Squat!


Complete as many rounds as possible in 15 minutes of:
135/95 pound Hang Power Clean, 6 reps
135/95 pound Push Press, 9 reps
12 Sit-ups

Another yummy recipe that was a hit with the Ballstaedt family!

Kale asparagus and bacon warm salad

Take a bunch of kale and asparagus and cut thin, place in a glass pan and drizzle olive oil over it and sprinkle salt to taste. Take bacon and cut into small pieces, place in a different pan. Bake both on 375. Watch closely stirring often as to make sure it doesn’t burn. Cook bacon to your liking of crispness. Cook veggies till asparagus is soft. Kale will burn if not stirred often.  We love tabasco sauce to add a little kick to our dinners!


“I think if you do something and it turns out pretty good, then you should go do something else wonderful, not dwell on it for too long. Just figure out what’s next.” 

— Steve Jobs