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17.3 What’s it gonna be?

So lots of guesses on the old internets right now….keeping with the trend maybe we’ll see 3 dumbbells? maybe barbells will make their first appearance? Increasing weight or some kind of chipper?  I think we are going to see some heavy work coming down here soon, what about you guys? Any thoughts before HQ releases some kind of something no-one saw coming?

Call for captains!

As part of the intramural competition, everyone participating will be placed on a team. Each team will have a captain and co captain who will be responsible for slightly organizing, coordinating, cheering and overall leading the team to victory. If this sounds like you, let me know and I’ll put you in as a glorious leader! Only a few more weeks to register. Sign up online or for the in-house portion. It’s always a super fun way to get through the challenge of the open!


This has been one crazy weather week! We don’t know what to expect for  so we have elected to cancel the 4:45 and 6:00 classes. We feel
it is safer for our members and to be at home and not traveling in poor light and weather conditions.

If you have children and Thursday turns out to be a non school day bring the gym to wear them out. We will be there til 3:00.

Once again we thank you for your patience and understanding


WLC Compliant – Date Nut Scones

So many of us struggle with making healthy changes to our diets because we miss the texture of bread, muffins, scones, and other bakery snacks. I am one of those people!

Being successful in a new healthy lifestyle is highly dependent on being prepared, so if you have healthy options ready to go, you’ll be more likely to stay the course and make decisions you can feel good about (physically and mentally).

It does not have to take all your time to prepare these healthy snacks, either. With the recipe below, you can even make a big batch and freeze them for the future. They’ll be there ready and waiting to just pop in the toaster oven when you need a bread-like treat! (original post by Alma Schnieder) It is not too late to register for the Whole Life Challenge. Join our Team Crossfitzone Today.

Date Nut Scones


  • 2/3 cup cashews, chopped
  • 1/2 cup raisins or dates, chopped
  • 1 2/3 cup cashew or almond flour
  • 1/4 cup coconut flour
  • 3/4 tsp salt
  • 3/4 tsp baking soda
  • 3 very ripe bananas
  • 1 tsp vanilla
  • 2 eggs, beaten
  • 1/2 cup cacao nibs
  • 1/3 cup coconut oil, melted and cooled (or butter)


  1. Preheat oven to 350 degrees.
  2. Lay parchment paper on a baking sheet.
  3. In a medium sized bowl, combine almond flour, coconut flour, salt, and baking soda.
  4. In another bowl, whisk eggs, mashed banana, cooled coconut oil or softened butter, and vanilla.
  5. Pour wet mixture into dry ingredients and stir to combine.
  6. Add cacao nibs, nuts, and chopped dates.
  7. Spoon batter into 2-3 tbsp lumps onto parchment paper lined baking sheet and bake for 20-30 minutes or until golden brown.

Compliance Level:
This recipe is compliant on Kickstart, Lifestyle, and Performance.


WLC compliant Guilt free Avocado Whip

Avocado whip is about as versatile as it gets. You can add a dollop to breakfast sweet potatoes and eggs, salad, stir fry, burgers, quinoa, and more. This recipe is also easily manipulated to change the flavor. Try using different fresh herbs: mint, basil, cilantro, or parsley. Switch it up with creative spice combinations, like oregano, cayenne, and paprika.
This recipe can be made in minutes. It is packed with vitamins, minerals, and healthy fats. Anyone on the Whole Life Challenge can enjoy this recipe with guilt-free pleasure — and for those of you who haven’t tried the Challenge yet, this will give you a “taste” of just how tasty healthy eating can be.
Easy Avocado Whip
1 ripe avocado, mashed or whipped smooth
1/4 lime, squeezed
Pink Himalayan salt, pinch
Fresh ground black pepper, pinch
Chopped fresh herbs, for garnish
Wash the outside of the avocado and carefully slice it in half the long way using a sharp knife. Avocados have big, round pits in the center so don’t expect your knife to sail all the way through.
Twist the halves apart. Hover the knife blade a few inches over the pit and quickly bring it down. It will stick into the pit and you’ll be able to easily remove it from the avocado flesh.
Use a spoon to scoop the avocado into a bowl with high walls.
Add lime, salt, and pepper.
Mash everything together until it is creamy. Note: If you don’t have an avocado masher, you can use a fork, a whisk, or even a potato masher to get the job done. You could also toss it all into a small blender for an extremely smooth whip.
Add the whip to your meal of choice and garnish with fresh herbs.
Compliance Level:
This recipe is compliant on Kickstart, Lifestyle, and Performance.

This recipe is from the WLC website.  If you’re ready for a change, this is your opportunity. Invite your friends and family to join you in the challenge and make a real change.  Click below to learn more: