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Upcoming Events:
 

2/6, 2/13, 2/20, 2/27 - Yoga for CrossFit Athletes @ 6:00 PM

2/15 - 515 Bowling Night - Warrior Lanes @ 7:30 PM Click here for more info

2/18 - Intro to CrossFit 515 @ 6:45 PM

2/27 - CrossFit Open Begins

3/4 - Intro to CrossFit 515 @ 6:45 PM
Athlete of the Month:
Jacque Harms
"A couple that works out together,
stays together"

Learn more about Jacque by clicking here to read the full interview 
Yoga for
CrossFit Athletes

Every Thursday at 515
6:00 PM

 
This isn't your typical yoga session. Yoga instructor Ryan Esdohr developed this program with his experience in CrossFit and dealing with CrossFit athletes in mind. These weekly sessions are designed to compliment what we do in the gym. 

As hard as we push ourselves in the gym we need to be conscious of letting our body recover properly to optimize our output. Yoga is the perfect way to make the most out of an active rest day.

Ryan will be here every Thursday evening to help you build mobility, restore soft tissue integrity and stabilize joints.

Cost is $10 for 515 members / $15 for nonmembers

Sign up through our calendar online
515 Throwdown 3.0 Recap
 
Last saturday 45 athletes showed up to really throw down. Bobby came up with two gnarly workouts that tested strength, skills and endurance. For some, it was a first for a competition like experience and for others it was a tune up for The Open. 

Elle Lacher Photography was there snapping photos of all the action. We will make those available and let everyone know when they are ready.

Thanks for everyone that came out and made this a fun event at 515!

 
This really has nothing to do with CrossFit. Just 4 mins of cool video to take your mind off of it being 10 degrees and snowing.

CrossFit 515 is happy to announce we are bringing back our Kids program!

515 Kids is a strength-and-conditioning program using the CrossFit methodology of constantly varied, high intensity, functional movements, specifically adapted and scaled for the development of young athletes. Our goal is to keep kids engaged, conditioned and to reinforce proper movement patterns that transfer to health and sport.

515 Kids will kick off during the week of Spring Break (3/17-3/20)  and then be offered during the summer months. Age groups will be split into two sessions. Our 10:30 AM session will be targeted for 11-13 year olds and our 3:30 PM session will be for our 14-18 year olds.

The cost for the Spring Break week (Monday - Thursday) is $50. 
Please contact us at crossfit515kids@gmail.com for more information about the program and how to sign up.
Paleo Recipe
of the Month:
Ginger Molasses Cookies

(From robbwolf.com and shared by Danielle)

Ingredients:
  • 3 cups almond flour
  • 1/2 cup backstrap unsulphered molasses
  • 2 packets Stevia (can substitute crystallized coconut palm sugar or honey)
  • 3 tablespoons coconut oil
  • 1 tablespoon coconut milk
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon ground ginger
  • 1/8 teaspoon sea salt
  • 1 teaspoon baking soda

Instructions:
  • Preheat oven to 350F
  • Combine all dry ingredients into a bowl and set aside
  • In a small saucepan, add molasses and bring to a boil
  • Next, add in coconut oil and milk. Stir until mixed and remove from heat
  • Add to dry mixture
  • Drop tablespoon size amounts of dough onto cookie sheet with parchment paper
  • Bake for 12 minutes
  • Do 10 burpees every minute on the minute while cookies are baking
  • Destrominate your ginger cookie treats with vigor!
Take care of your body during The Open!

$55 for 1-hour Massage for 515 members (regularly $65)

www.waukeewellness.com

515.978.6661
Copyright © 2014 CrossFit 515, All rights reserved.


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