1-1-13 – Want to start CrossFit in 2013? This one’s for you!

save $HAPPY NEW YEARS!!  Hope you all have a fun New Years Eve & Day and are ready to GET BACK TO WORK on Wednesday!! 2013 is going to be another FANTASTIC YEAR and we look forward to kicking it off with our “NEW HOPE” challenge.  Be sure and come to the meeting Thursday night at 7 pm to get all of the details and nutritional help.  Be sure to check out information on the Zone HERE and on the Paleo nutrition plan HERE.

For anyone looking to start CrossFit in the new year, THIS ONE IS FOR YOU! CrossFit is a strength and conditioning program that is class-based and coach-lead!  If you come to our facility, plan on being coached and be open to us helping you.  We’ve assembled one of the best staff of trainers/coaches available.  You will find the classes both challenging and motivating.

CrossFit is universally scalable, meaning we can accommodate all levels of fitness, so don’t worry about where you are at.  We CAN and WILL help you improve. We have grandparents, mothers, fathers, doctors, firefighters, armed service personnel, white and blue collar professionals,  kids and students as members, so we are sure you’ll fit right in.

If you feel overwhelmed with the program drop in and talk to us or you can set up an appointment and we’d be happy to meet with you and discuss any questions you may have.

“But $100 per month ($90 if you’re on auto-pay) is a lot of money! I only pay (let’s say) $45 at my other gym.”  We don’t apologize for our prices.  This is not a gym. This is a training facility where you will receive coaching/training at EVERY class.  If you feel this is too much, then go back to any local gym and ask them what their rates are for personal training (let’s say $5o/per hour), multiply that by 20 sessions a month ($1000), add that to the monthly dues you are already paying, and then compare that number ($1,045.00/mo)​ to our $100.  Oh yeah- we don’t charge a ‘start-up’ fee or lock you into a ridiculous long term contract and we bet the other guys do.  We also don’t play pricing games or use gimmicks to get you in the door.  You may be able to find another “CrossFit” gym that’s cheaper or offers a “better deal” then we do.  But trust me they aren’t us, they aren’t as qualified as we are, they don’t coach like we do and they aren’t committed to you like we are.  We are Cache Valley’s only CrossFit Kids and CrossFit Endurance Team certified affiliates.  We strive for excellence in every way we can.

We understand that not everyone can afford this, but let’s be honest:  people can justify expanded cable, movie nights, eating out, a new iPhone, and a host of other things, but won’t justify something that will literally change their lives.  See what happens when you invest in yourself.  Check out our website, athlete profiles and testimonials!  The first three sessions are always free and all you need to do is come give it a try. Come experience the difference today.



facebookHappy Birthday Carol Morell and Tom Maples

THURSDAY JAN 3rd at 7pm we will be kicking off our 2013 CHALLENGE with a discussion about Nutrition. More details coming soon, but save some time for some discussion time at the box.

Just a reminder that we will only be having a 6am, 7am and 8am class on Monday Dec 31st.  Have a great NEW YEARS EVE, be safe and have fun!!

Sumo Deadlift Highpull (95#/65#)
Walking Lunge
Strait Leg Ab Mat Sit-up (feet flat against wall)

10 Burpees after each odd rounds

Athlete Profile – Jen Thompson

jen-familyTell us about yourself… I was born in Santa Monica, CA. but I was mostly raised in Encinitas, CA. and Vista, CA. My dad is from Wellsville, UT and all my mom’s relatives are from Cache Valley, so we had major ties here; which is so weird that I ended up here. I am the 2nd child of 5 kids. (4 girls and 1 boy). I graduated from high school in 1997, in Vista, CA. but then went up to Ricks College to go to school. (Yes it was called Ricks back then. I am OLD!) I graduated in 1999 from Ricks and then got married that summer, to my husband Matt (who is from River Heights, UT). Then I finished my education up at Utah State and graduated in 2003. I graduated in Secondary Education in English and Health.
Sounds like a sketchy story how I met my husband, but it really isn’t  He was on his mission in my hometown of Vista (The Carlsbad, Ca mission) and I met him one time out there. He actually came to my parents house for dinner. Crazy, huh? He had 1 month left on his mission and I was graduated from HS and was headed off to Ricks. Nothing Happened! Don’t get any ideas. I just started dating him when I went to Ricks. I would come to Logan to visit relatives and we would date. And then 1 ½ years later, we were married! We have been married for 13.5 years and have been in Cache Valley the whole time. We have lived in River Heights, Wellsville, some apartments in Logan, and now our 1st house in North Logan. We also have 4 kids, 1 emotional girl and 3 crazy boys. Corey (9), Cade (7), Casen (4), Crew (2). Crazy kids and a LOUD, CRAZY HOUSE!

How were you introduced to Crossfit? Actually from Brett Brunson. He is one of my daughters’ soccer coaches and my husband grew up with him in River Heights. At one of my daughters’ soccer games, he was talking to me and my husband and told us to come try it. Of course I am the only one who came and tried it. And I was HOOKED! I think my husband is SCARED! Now he teases me that it is MAN-AEROBICS. So annoying! It is so not aerobics. Maybe someday I will get him to try it!

What is your Favorite Workout or Lift? They are all pretty painful, but I like all the Tabata Workouts. I also like jump roping (singles), Push Press, deadlifts, and squats/lunges.

What is your favorite skill/movement that you have learned at Crossfit
IOTA? I don’t love ALL the lifts, but just the fact that I can do all the lifts that I use to see all the guys do at the GYM and think they were JUST FOR GUYS! So cool to see all the ladies doing those lifts too. I also like pull ups if I could just get better at those dang things.

How has Crossfit changed your life? I have always loved working out. I love the energy it gives me and that time to myself. But I have never pushed myself as hard as Crossfit pushes me. Crossfit just makes me feel STRONG and makes me feel like I can do anything. Half of these workouts, I would quit, if I was home doing them on my own. But because I am in a gym with a bunch of fun people and the music and the coaches, it pushes me to finish and be more motivated. Plus I have never been a morning person, and I have been forced to wake up early and workout. I never thought I could do that!

What keeps you motivated and coming back for more? It makes my day go by so much better after I workout in the morning. I feel better and I eat better all day! It also changes my body for the better. I see results that I was not seeing before in my other workouts. I keep thinking, during EACH AND EVERY WORKOUT that maybe someday I will have a tight little bootie like I had when I was younger! I also love that the workouts are shorter and does not take up 2-3 hours of my day, but I still see results. I also love the people and the atmosphere. Everyone is so motivating and they believe in me more than I believe in myself. It is the BEST!

What’s something you know now that you wish someone would have said to you when you started Crossfit? I wish someone would have warned me about how addicting it is. That you just want it every day and if you don’t have it that day you are bummed that you missed it. And that Crossfitters can get really annoying to NON- Crossfitters because they JUST LIVE CROSSFIT, BREATHE CROSSFIT, TALK TOO MUCH ABOUT CROSSFIT and annoy all those around them. I have learned this the hard way and have had to tone it down around my husband, friends, and other family members. I think they are just jealous. THEY WANT WHAT WE HAVE! THEY ARE JUST TOO AFRAID TO COME AND TRY IT! Ha! Ha!

One word to describe me would be? My kids said AMAZING and I just laughed. My husband would say PAIN IN THE A**. I would say FUN! I know that is such a boring word. But I love being in social settings with friends and family, laughing and telling funny stories. I am pretty adaptable too. I can adapt to almost any situation and still make it fun… unless I am cold and tired and hungry! OK I am a PAIN IN THE BUTT!

I have always wanted to….. Take a trip to New York and see some Broadway shows with my mom and sisters. Also I want to take a trip to Europe sometime, but my husband has no interest in going. He is all about the Tropical Places. Also I would love to go on a cruise with my kids, but when they are older and can wipe their own booties! And I would love to go to that place with all the cute little huts on the water…BORA BORA I think?

Outside of the gym, I like to….. Play with my kids, go shopping, get together with my siblings, go shopping, go on trips with my husband, go shopping, bike, go on girl trips, watch my favorite TV Shows with my husband…right now Nashville, Parenthood, Hawaii 5-0, and Revolution. Oh and did I mention Shopping. I love Fashion and I love dressing up my kiddos. It is an obsession!

Three things you would always find in my fridge….. Milk, yogurt, cheese and OJ. (Sorry that was 4)

Something nobody knows about me or would be surprised to know about me….. I was a cheerleader in high school for 4 years and I was on the gymnastics team for one year, but I sucked at that! I am the least graceful person you will ever meet. That did not work out so great for me! Our coach was in desperate need for a team and I could do a back handspring, so I made the Team! Lucky me!
I also love to dance, not graceful jazz style dancing, just free-style club dancing. Whatever you call it! I always dreamed of being a backup dancer for someone famous, but living in Logan, I had some real connections. So because I love to dance, but have no outlet, I just dance around the house with my kids. They are probably embarrassed of me, but too bad!

Favorite physical activity outside of CFI….. I love biking; mountain biking and road biking. Never have loved running, but I love walking the hills in my neighborhood. Love WALKS! And I also love snowboarding, just don’t get to go as much as I would like!

Favorite place to eat in Cache Valley….. Ooh that’s a tie. I love the chips and Salsa and Diet Coke at Chillis. But I also love the Mild Salsa and chips at Café Sabor. Ooh and the Spinach artichoke dip at Café Sabor is to die for and OH SO FATTENING! I love all the Real Healthy Stuff.

Song(s) that gets me pumped up for a workout? Anything that has a good beat to it. All the teeny bopper music they play on 94.5. Love it all! Not a huge fan of the 80’s, 90’s hard metal rock. Just doesn’t pump me up!

The last thing I ate was…… A bowl of chili and cheese for dinner last night!

My proudest accomplishment is…. Graduating college and My Family! Also surviving life with my 4 crazy kids. I love my kiddos even though they wear me out!

My six month goal is….. To get my husband to come with me at least one time and get HOOKED! I also want to be able to do REAL PULL-UPS with no band. I would also say to learn to do doubles, but I don’t mind singles. Is that bad to say? All that whipping my legs, in trying to do doubles, just doesn’t seem worth it!

My favorite workout attire is…… My black yoga pants and a tank top.

My favorite workout partner(s) …. The 6:15 AM class. Love you guys! And I love Camille Martindale. She has always been my little cheerleader. Always believing I can do more than I believe I can do. I guess short people just bond! Thanks GIRL!

If you created a WOD and named it after yourself what would the workout be? Perfect Morning with JEN
Wake-up about 8:30 AM
Have a light breakfast of OJ and bacon.
Take a 30 minute walk up the hills in my neighborhood .
Then come back and do….
100 Lunges
100 Sit-ups
100 Push ups
50 pull-ups…..All while dancing in between reps to teeny bopper music
This is why I don’t make up the workouts!

12-28-12 Filthy 50 – STOP beating yourself up!

strength‘Filthy Fifty’

50x box jumps 24″/20″
50x jumping pull-ups
50x kettlebell swings 35#
50x walking lunge steps
50x knees to elbows
50x push press 45#
50x back extensions (or 45/35# Good Morning)
50x wall balls 20#/14#
50x burpees
50x double unders (4:1 Singles)

Compare your previous score HERE.



March 23, 2009 has significance to the Filthy 50.  Why you ask, because it’s the first time i ever wrote down what I did for a workout (and if you’re not tracking your workouts yet, why not start today!)  I had been CrossFitting for 2 months at this point and truly still had no idea how these workouts I was doing where changing me, but I digress that isn’t what cerissa n nickolethis is about.  It is relevant to note that in March of 2009 this workout took me 38:16 and over the past 3+ years I have improved significantly. I share this with you now because what we are trying to accomplish here is self improvement.  I hear alot of people talk about not being as good as someone else.  STOP IT!! It doesn’t matter if I or you pr anyone else is not as good or even if your better than someone else.  What matters is are you better today or are you doing things now that will make you a better tomorroe?  This lesson that is so easily learned individually in the gym when you track your work and should also be applied in many other aspects of our lives, but again i digress. My point is this. STOP comparing yourself to others in a way that’s unhealthy or in a way that makes you feel you’re not good enough.  Look to others for inspiration and understanding of what’s physically possible.  Be inspired to be the best you can be and find joy in the journey.  I can tell you form experience that after nearly 4 years I’ve made significant improvements, met many goals and enjoyed many successes and failers, but it’s been the journey that has been fun!!  The comradery and friendships that have been forged and the experiences that have been shared over that time are what I hold dear.  Thanks to each of you that have made our box one that we all enjoy coming to and working out in together. – Coach Paul


intrest or comitment1000m row
21 Russian Kettle Bell Swings (70#/53#)
12 Toe to Bar

Our new years challenge will begin very soon. Stacey and Tami have gotten the details nearly done. We will be posting all of the information here starting next week and will officially kick things off on Jan 7th. Stay tuned and get ready to get your nutrition on track for 2013!!