Monthly Archives: January 2013

CFS Practical Paleo Nutrition Challenge – January 2013!

We’re excited to announce our first nutrition challenge! The goal of the program is to educate our members about the paleo diet, improve your eating habits, and show you how proper nutrition can drastically improve your results in the gym.

December Athlete of the Month – Emily Zale

Don’t let her sweet smile fool you – this girl squats heavy!  Emily Zale was born with CrossFit in her blood and it’s been our pleasure to watch her discover it. Emily has a rare focus and commitment to her training and nutrition, and she is on a direct path to being in the best […]

Paleo Challenge Benchmark WOD Recap

Congratulations to everyone who participated in the Day 1 Benchmark WOD yesterday for the Paleo Challenge! The energy in the gym was amazing, and it was awesome to see so any of you PR on your deadlift! Over 100 members are weighed in, measured up, and ready to eat clean and work hard for the […]

WOD – 12.8 –

Skill/Strength/Circuit Quad Stretch on Bench Calf Stretch on Wall WOD 1 min AMRAP per Station Station one: Rowing for Calories Station two: AirDyne for Calories Station three: Hand Release Burpee Station four: KB Swing (Russian Standard) (53/36) Station five: 1 min rest Three Rounds for total Reps + calories    

Crispy Kale Chips

Just about everyone loves that familiar crispy, salty crunch of a chip, cookie or cracker, but we all know most of that stuff isn’t very healthy. Wouldn’t it be great if a crispy snack existed that satisfied your cravings while providing you with many essential nutrients and none of the bad stuff?? Look no further! […]

Paleo or No? (Video)

Paleo or No? In anticipation of the Paleo Challenge coming up, Coach Mike takes us into his kitchen to go over some different foods he found in his fridge and pantry and tells us whether they’re paleo or not. If you have a question about any food, don’t hesitate to ask us! We’d be happy […]

Sweet Potatoes Anna (Video)

This recipe was put to the test in the Elliott kitchen on Christmas Day and was fantastic! The recipe is simple: slice sweet potatoes, arrange them in a pan, drizzle with melted butter, and add dashes of salt, cinnamon, and nutmeg (optional). “This is going to be flipped upside when we’re done, so your initial […]

Buffalo Chicken and Sweet Potato Meatza

This recipe was recommended by members Kayla and Travis. They made it recently and loved it! Check it out [here] on If you make it, let us know how you like it in the comments!

Snickerdoodle Cookies (Egg/Grain/Gluten/Dairy Free)

About ready for some dessert? Check out this snickerdoodle cookie recipe! Hard to believe it’s Paleo! Who said Paleo had to be boring?

Apple Pie Larabars

  A friend told be about a wonderful “snack bar” called a Larabar.  When I first heard “snack bar,” I was a bit leery as typical snack bars are highly processed and have dozens of ingredients, often including high fructose corn syrup.  But to my surprise, the ingredient list for Larabars is only about 5 […]