We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.) - Taken from Whole9life.com

Click here for the entire article: Whole9life.com


The morning ladies are all smiles after a hard workout.

Student Highlights of the Week
Nyasha - "Cindy" PR- 15 2/3 rds, 30 Power Cleans(40lbs)- 4:01
Natalie - "Cindy" PR- 11 1/3 rds
Amy - "Cindy" PR 14 rds, SDHP?KTE 5:10, 30 Power Cleans(75lbs) - 4:14
Ben S - "Cindy" PR 16 2/3 rds, Back Squat 185lbs x 5reps
Megan C - Back Squat 185lbs x 5reps, SDHP/KTE 4:15
Megan W - Back Squat 185lbs x 5reps
Rob - SDHP/KTE 3:36
Doug - 30 Power Cleans(95lbs)-3:40






Workout of the Day
30 Power Cleans for time(135/95)

Tracie made a choice to work on her nutrition at the beginning of the year. She reduced the amount of sugar and processed food in her diet and is focused on staying Paleo. On Monday Tracie had a check up with her doctor and has lost 11lbs. The best news..........her blood pressure has gone down and is now close to normal levels. Her doctor is taking her off blood pressure medication. Another great example of how exercise and proper nutrition can help us live healthier life's without all the pills. Tracie has been MIA for a couple of weeks due to a very busy work/grad school schedule, but today is her birthday so she'll be in for a birthday WOD. That doctor's visit is a great way to start off the birthday week.


Tracie gets full extension on her Kettle Bell Swings.

Workout of the Day
"Tracie's Birthday WOD, March, 4th"

3 - 4min AMRAPS Rest: 2:09 between rounds.

#1 4min AMRAP of:
5 Box Jumps
10 Sit-Ups

#2 4min AMRAP of:
10 Push Press
15 Squats

#3 4 min AMRAP of:
5 push-ups
10 double-unders

Everyone knows the feeling you get in your stomach when you're in an uncomfortable situation. You're a little nervous, restless, your palms starting sweating. It's the feeling of not knowing what lies ahead, of being taken out of your comfort zone. That's the feeling I get before I'm about to do a workout. I know I'm about to push the mental and physical limits of my body. My muscle and lungs will soon be screaming for more oxygen and the lactic acid will burn my muscles until it's almost unbearable. I fear that pain, but I crave that pain. I know if it doesn't hurt I'm not working hard enough. I mentally prepare for a WOD as if I was going to battle. It's me vs. the WOD. I'm not thinking about what I did yesterday or how anyone else did. I don't think of reasons why I can or can't do something. I'm only focused on winning that battle, beating that WOD. Sometimes my time is better, sometimes my time is worse. All I can do is give everything I've got.......and then come back to fight again.


Kristy hits a handstand hold.

Workout of the Day
21-15-9 reps of
Sumo Deadlift High Pull
Knees To Elbows

Two new t-shirt designs are finished and ready for order. I am taking pre-orders this week. If you would like a shirt, please send me an email letting me know which one and what size. If you put in an order back in December, I apologize but I ran into problems with the company I was working with. We should be set to go this time. Shirts are $15.





Workout of the Day
Back Squats
5-5-5-5-5

“If you eat it, you will gain it!?" How many times have you heard that before? We are saturated with marketing and ads about how eating fat will make you fat and unhealthy, it’s no wonder so many people don’t understand the difference between dietary fat and body fat.

Dietary fat is the fat that you eat in your diet. Yes, man-made fats like trans and hydrogenated oils are bad for you heart and arteries; however, the solution is not to eliminate fat from your diet. For thousands of years, people have been eating fat – fats in natural oils, nuts and seeds, avocados, fish, meat, dairy, and eggs. And there hasn’t been an obesity problem until about 20 years ago.

If you find yourself constantly choosing low fat, or non-fat foods, do yourself a favor and start reading about fats and their benefit and necessity for proper body function. Choosing the right fats in your diet definitely makes a difference… but more on that later!


Linda S concentrates hard during thrusters .

Workout of the Day
"Cindy"
20 min AMRAP of:
5 pull ups
10 push ups
15 squats