10am…BE THERE!

Make your own chips!

Salt and vinegar Kale Chips!


salt vinegar kale chips baking sheet gluten-free recipe

This is a great, healthy snack to help ease those salty cravings.

  1. For how to prep your kale see my McKale post
  2. Place kale in a large bowl
  3. Drizzle with olive oil and vinegar, then sprinkle with salt
  4. Massage above ingredients into kale with your hands
  5. Spread out kale on 2 parchment paper lined baking sheets, so that pieces of kale do not touch
  6. Bake at 375° for 10-13 minutes until dry and crispy
  7. Cool 10 minutes and serve


Front Squat

Hang Power Cleans



100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Get Inspired!

The Crossfit Games are finally here!  Get inspired, get motivated and tune in. The Games will be broadcast to ESPN on Friday and Saturday nights, and ESPN2 on Sunday.


Shoulder Press



Power Snatch

Toes to Bar

Cash out

Run 1 mile

Happy Birthday Yvonne!

Happy Birthday Yvonne!  We hope you have an amazing day!



Wall Stretch


Pull ups



Yvonne’s Birthday WOD!!!
500m Row
7 Clusters (135/95)
23 Med Ball Cleans (20/14)
61 KB Swings (53/35)
7 Shoulder to Overhead (135/95)
23 Wall Balls (20/14)
61 Tuck Cruches
500m Row

Yoga Post Workout

I know there are a lot of you out there that have expressed interest in yoga at our crossfit gym.  Unfortunately we don’t have any coaches trained in yoga at this time, but maybe sometime in the near future.  Yoga pairs very well with crossfit because it helps loosen tight muscles, involves helping the body to relax and puts an emphasis on core strengthening.  I found a yoga video which I would like to share with you.  It is targeted for Athletes, post workout.  If you have any interest in yoga, or want to try something new to help with your mobility, and or core strength check out this video.







8 Rounds of:

5 Box Jumps

10 Burpees

25 Double Unders

Are you Looking to get in Shape?

Are you looking to get in shape, lose weight or meet new people,  We have new boot camps this week that will provide you with the tools to achieve any or all of these goals. Our Bootcamps are 2 weeks long and are included in your membership.  We go over all the fundamentals of CrossFit including; olympic lifting basics, body weight exercises including gymnastic movements and cardio.  Boot camps are for all levels of athleticism.  Let us know if you are interested by calling (360) 914-2060 or show up to the gym and check us out.  We have openings in the 10am and 5:15pm bootcamps.


Back Squat


Wall Stretch




12 Min AMRAP:

20m Pinch Grip Farmer’s Carry

10 KB Snatches alt. arms






Team WOD

We have 1 class today from 10:00am-11:00am.  Today features a team WOD.  Come check it out.  All skill levels are welcome.

 Team WOD

Gluten Free Pizza


Gluten-Free Pizza Crust (From King Aurthor)


1 1/2 cups King Arthur Gluten-Free Multi-Purpose Flour or brown rice flour blend*
2 tablespoons buttermilk powder or nonfat dry milk powder
1 tablespoon sugar or honey
1 teaspoon baking powder
3/4 teaspoon salt
1 teaspoon xanthan gum
1 1/2 teaspoons instant yeast
1 cup warm water
2 tablespoons olive oil (for dough)
2 tablespoons olive oil (for pan)

1) Place the dry ingredients (except the yeast) into a large mixing bowl; the bowl of your stand mixer is perfect. Mix until thoroughly blended.

2) Place the warm water, olive oil, yeast, and about 1/2 cup of the dry mixture into a small bowl. Stir to combine; a few lumps are OK. Set aside for 30 minutes or so, until the mixture is bubbly and smells yeasty.

3) Add this mixture to the dry ingredients, and beat on medium-high speed for 4 minutes. The mixture will be thick and sticky; if you’ve ever applied spackling compound to a wall, that’s exactly what it’ll look and feel like. Note: you must use a stand mixer or electric hand mixer to make this dough; mixing by hand doesn’t do a thorough enough job.

4) Cover the bowl, and let the dough rest for 30 minutes or so.

5) Preheat the oven to 425°F.

6) Drizzle 2 tablespoons olive oil onto the center of a baking sheet or 12″ round pizza pan. Scrape the dough from the bowl onto the puddle of oil.

7) Using your wet fingers, start at the center of the dough and work outwards, pressing it into a 12″ to 14″ circle.

8) Let the dough rest, uncovered, for 15 minutes.

9) Bake the crust for 8 to 10 minutes, just until it’s set; the surface will look opaque, rather than shiny.

10) Remove from the oven and top with whatever you would like. Return to the oven to finish baking, about 10 to 15 minutes depending on the toppings you’ve chosen.

11) Remove from the oven, and serve warm.

Yield: one 12″ to 14″ pizza.

*Make your own blend
Many of our gluten-free recipes use our King Arthur Gluten-Free Multi-Purpose Flour, which includes ingredients that reduce the grittiness sometimes found in gluten-free baked goods. Our flour also increases the shelf life of your treats, keeping them fresh longer.

The following make-at-home blend, featuring stabilized brown rice flour, works pretty well when substituted; and it tastes better than a blend using regular brown rice flour.

Whisk together 6 cups (32 ounces) King Arthur stabilized brown rice flour; 2 cups (10 3/4 ounces) potato starch; and 1 cup (4 ounces) tapioca flour or tapioca starch. Store airtight at room temperature. Note: You can substitute white rice flour for the brown rice flour if you like; it’ll make your baked goods grittier (unless you manage to find a finely ground version).

Thin-crust is the way to go with this recipe. Since the dough is so soft, it tends to spread and become thinner as it bakes, even if it starts out thicker.




Clean Pulls

Clean and Jerk


1000m Row




Toes to Bar

Thursday Morning Classes

 9:30 Armada and 10:00am WOD’s Today 


Overhead Squats


15 Min AMRAP:

400m Run


20 Air Squats