6 Meal Prep Tips

Preparing your meals ahead of time is the best way to guarantee that you eat the right food at the right time! Here are some tips to get you started:

  1. Pick a day of the week to prepare your meals and stick with it! We have found that most people choose Sunday because that is when they have the most time.

  2. Create a grocery list of your three favorite proteins, three favorite vegetables, and three favorite grains or fruit.

  3. Pick a day of the week to get your shopping done.

  4. Get a set of these three compartment containers.

  5. Fill the largest compartment with veggies, and the two smaller compartments with protein and grains and or fruit

  6. Eat at the same times everyday.

Nutrition Accountability Program

We have started a Nutrition Accountability Program. 

FINALLY. If you put the effort in, you WILL do well.

The first meeting (15 mins) is like a No Sweat Intro - it is there for you to learn more about the program. If you choose to continue with the program, we will schedule our first meeting (45mins - 1hr). Every month we will sit down and review EVERYTHING from your struggles to your plan of attack. 

Why Accountability? Because if you eat the stuff that I told you not to, your going to have to answer to me at the end of the month! - YOU CAN'T LET ME DOWN!!!

Will it be easy? No.

Will it be worth it? Absolutely. 

It is the missing piece. Now we are complete. 

If you would like to learn more, please sign up for an intro.

CrossFit Lingo

The Lingo

Do you look at the board and then ask yourself: is that english? Then this one is for you! Don’t worry. We were all there at one point!


WOD: Workout of the day

The WOD is always written on the board.


RFT: Rounds for time


5 Pull-ups

10 Push-ups

15 Air Squats

This workout consists of 3 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats.


AMRAP: As many rounds as possible OR as many reps as possible


5 Pull-ups

10 Push-ups

15 Air Squats

This means that you will complete as many rounds of 5 Pull-ups, 10 Push-ups, and 15 Air Squats as you can in 12 minutes.


FT: For time


20 Situps

10 Thrusters

5 Burpees

Once you complete the 20 Sit-ups, 10 Thrusters, and 5 Burpees the workout is over.


TABATA: 20 seconds of work and then 10 seconds of rest 8x - or 4 minutes


This means that you will do sit-ups for 20 seconds and then rest for ten seconds for a total of 4 minutes.


EMOM: Every minute on the minute


2 Squats

You will perform only 2 squats every minute for a total of 10 minutes.


RM: Rep max

5RM Squat

This means that you will work up to one challenging set of 5. The goal is to complete one set of five squats as heavy as you can for the day.


3 x 5: 3 sets of 5 reps

3 x 5 Bench Press

You will complete 3 sets of 5 reps on the bench press.


5 x 3: 5 sets of 3 reps

5 x 3 Bench Press

You will complete 5 sets of 3 reps on the bench press.


Rx: You completed the workout as prescribed without modification.


20 Squats (95/65)

100 M Run

The Rx weight is always written in the parentheses to the right of the movement. If you Rx’d this workout, you were able to complete the squats at the prescribed weight of 95 for the men and 65 for the women AND you ran the 100 meters.


Scaled: We modified the workout to fit you!


10 Pull-ups

100 M Run

Many people struggle with the pull-up and that is ok! In this case we would modify the pull-up to fit your abilities. No matter what the movement is, we can help you modify it!

A Great Member Is...

As a coach at CFB, I have been asked all kinds of questions, but never has anybody asked me: what I am looking for in a great community member?

… Until Chris, one of the newest members of our community did!

This is a loaded question, which is why it has taken me over a week to process and answer.

Before I tell you what I think, take a look at the list below.

We presented this question to our members; here is what they came up with:

Great members…

Are Fun

Are Kind  


Lack an ego

Are coachable

Are self-aware

Are consistent

Don’t complain

Don’t cheat reps

Lead by example

Are compassionate

Have a good attitude

Take pride in their gym

Enjoy being around others

Are disciplined & work hard

Welcome the new member

Make you feel like you belong

Want to make themselves better

Support, care for, & encourage others

Have respect for the facility and others!

[Insert and entire week of pondering]

After a week of thinking and digesting this question, I have developed, what I consider to be, our core values. I believe each value and expectation on this list boils down to one of our three core values: Humble, Happy, and Honest.


Honest people are: self-aware, disciplined, work hard, don’t cheat, are consistent, and are coachable.


Humble people: are kind, participate, lack an ego, want to make themselves better, don’t complain, listen more than they talk, and have a willingness to learn.


Happy people: are fun, compassionate, have a good attitude, take pride in the gym, make you feel like you belong, enjoy being around others, have respect for the facility and others, support, care for, & encourage others, and always welcome the new member!

We have been operating under these values for a long time now, but writing them down has really sealed the deal on what we expect from a great community member.

Is this a lot to expect from somebody? From an average person… probably, but from a CFBer, it is not. The reason why we are still here with a thriving community is because we have stuck to our core values, never once deviating (even though they were never written down before)! This is a testament to the people who make up our community.

Because we are a product of the people we spend the most time with, I have chosen to spend most of my time here.