Saturday, December 12, 2015

Pound For Pound Lifting Challenge!

Thanks so much to everyone that came out last night for our Pound For Pound Lifting Challenge and congratulations to the winners!

Women

17U  Bella Swain, CrossFit Murray

18-29  Karson Johnson, Racer Nation CrossFit

30-39  Angie McCord, CrossFit Murray

40+ AnneMarie Tanner, CrossFit Murray


Men

17U Sam Utter, CrossFit Murray

18-29 Ben White, CrossFit Paris Landing

30-39 Josh McCaslin, CrossFit Paris Landing

40+ Brad Scillian, 270 CrossFit


Overall Women

Angie McCord- 236.16% of body weight

Overall Men

Ben White- 272.30% of body weight


Stay tuned for award pictures and action shots from Stacy Frett Photography.

Sunday, December 6, 2015

2015 CrossFit Christmas Gift Guide!



Are you a CrossFitter with a clueless family? Or do you have to shop for a CrossFitter and have no idea where to begin? Here are 16 great ideas at many different price points! 

3-2-1 SHOP!




1)    Demon Bell $60- $175- One of these would definitely make your CrossFitter Smile! Prices vary depending on weight, but generally men want a 53 lb and women want a 35 lb. If those aren’t enough for you, add in a really cool Demon Bell Key Chain $29.99 
2)    Muscle Clamps $9.29- Every gym provides clamps for the barbell, but some of us like to whip out our own pair. You know, just to look boss.
3)    Junk headband $14-$24 -Men and women agree these headbands are the best! They are made in the good ol’ USA in Bentonville, Arkansas!
4)    RPM Jump Rope $49.95- This is one bad mammer jammer jump rope! For a little extra $$, you can get it personalized for your giftee!



5)    Natural Grips  $23.98- The first time your hands rip in CrossFit you are kind of excited. The second time though you realize it sucks and you need some hand protection. Try these!
6)    BioFreeze $10.49- Growing muscles are often achey muscles. BioFreeze to the rescue!
7)    Nanos from $99- Because CrossFit is a cult, we all must dress alike and it starts with our shoes. Get your CrossFitter a pair of Reebok Nano’s asap so he/she can fully fit in.
8)    MetCons from $120-  But wait, if your CrossFitter is more of a rebel, he/she might want to go the Nike Footwear route. These are the latest CF shoe on the scene and your hipster might be down with that.



9)    Rogue Fitness Lifting straps $13.50- When you lift big weight, lifting straps help you out. These are by Rogue Fitness and are super sexy in their simplicity.
10)     King Kong Gym bag  from $129.00- These are the ultimate gym bags. HUGE and very organized. Show your love for your CF’er by giving them a BIG OL’ BAG!
11)    Gym Boss Interval Timer $19.95- When your CrossFit cutie wants to do a Tabata or interval sprints, this little timer is a great tool!
12)     Food scale $7.95- When your macro game is strong you need a food scale. When your macro game is weak, you still need a food scale.


13)    6 Pack Meal Bag $71.95- If the way to a man’s heart is his stomach, then this bag will get you in deep! The meal management bag keeps food organized and cool all day long!
14)      Nubs  $9.95- saving the nubs from hookgrip since 2013
15)        Athletic tape 16.50- The distress call of the CF athlete, “Does anyone have some tape?” 
16)    CrossFit 2015 Invitational Shirt $32-$35- Because, 'Merica


Comment below and let us know what you are getting or giving!

Disclaimers
1* CrossFit is not a cult
2* Some of these are affiliate links and we get a few pennies if you shop through these links
3* Prices are accurate as of this posting

Wednesday, November 4, 2015

The 3 numbers you should know by heart.



Yes, you know your Social Security number.

You know your phone number and address.

You know your pin numbers.

But when your coach looks at you and says, "Load up 65% of your max back squat.", do you know that number?

As a CrossFitter, there are 3 numbers you absolutely must know by heart. You should be proud of them and be able to rattle them off at any time. Yes, we have technology like Wodify that  keeps track of our results, but that is meant to be an accessory to your memory, not a replacement of it.

The three numbers you should know by heart are as follows:


  1. 1 Rep max back squat.  This number is critical to you getting the most out of your workout session. If you know your 1RM, you know how hard you can push on a set of 5 or 10 or on an EMOM. And this will be one of your biggest maxes, so you should definitely know it just for bragging purposes! It's also fun to look at different people and guess whether you could back squat them. If you don't know your max, you can't play that game. 
  2. 1 Rep max clean and jerk. The same reasons above, except now you can guess whether or not you could pick something  (or someone) up and throw it overhead! Be proud of this number as well, most people walking around town CANNOT do what you can do! Bonus points if you know your full c&j and your power c&j. 
  3. 1 Rep max snatch. All of the reasons above, plus you get to talk in public about how big your snatch is. Or how your snatch is wonky. Or how your snatch needs some work. Again, bonus points if you know your full and power numbers. 
The only exception to this rule is if you've only been CrossFitting for a little while and don't know these maxes because you haven't done them. However, after a week or two of CrossFit, you will have done all of these movements at least once either in a strength or metcon session so you should have a number, even if it is only the 15 pound barbell. 

Parents of CrossFitting teenagers, make them learn their own numbers. They are AWESOME kids because they are putting in hard work every day and trying to get better. Encourage them to record their numbers in a note on their phones if they can't seem to remember. Wodify might not always be around and we don't want them to have no idea of their abilities. If you are a fairly liberal parent, maybe go for a fun family tattoo session after each PR to record the momentous occasion. That would make a pretty awesome arm sleeve.......

Of course, there are other numbers you may want to know. Front squat max, deadlift max, shoulder press max, etc, but most of these can be extrapolated, if need be, from the 3 numbers above. 

Now, go forth, PR and remember it!

Sunday, October 25, 2015

Start at CFM today!


Are you thinking about getting in shape now, before the holiday madness starts? We would love to help! We are offering our most convenient way ever to start at CrossFit Murray just in time to get you on the right track before the holiday festivities commence! Contact us today, start today! Win win!

Wednesday, October 14, 2015

Yoga and CrossFit!

Happy Hump Day!

We just wanted to let you know about two cool things going on at CrossFit Murray in October. 

The first is Bring A Friend Saturday where CFM athletes can bring a friend to try CrossFit! If you are interested in trying CrossFit, but don't know anyone at CFM, come on anyway! You will have friends when you leave! The class starts at 9 and your first Saturday is free!

The second thing we are excited about is our Thursday night yoga! It starts at 6:30, is open to anyone and  the cost is only $5. Everyone can partake in this class!

Have a great week and we hope to see you in the box,
Angie & Jeremy and the CFM Coaching Staff

Friday, October 9, 2015

New in October

Hey CFM Family!
Thank you so much for all your help and patience with the move! We hope you love the new building as much as we do and that it brings many awesome WODS to all of us!
A lot of new and exciting things are coming up and we don’t want you to miss out, so grab your calendar and make plans to take your fitness to the next level!
MOVIE NIGHT-
Friday, October 16th at 7:00 PM we will showing “Froning” the movie about Rich Froning Jr. at the box.  Bring a chair, snacks and possible a tissue as we all watch the life story of The Legend, Rich Froning Jr.
THURSDAYS-
For the month of October, we will continue 4:30 and 5:30 classes, but they will be make-up WOD days. If you missed Monday, Tuesday or Wednesday, you can come in on Thursday and do the WOD you missed. And then at 6:30….
 YOGA-
Yoga will be returning at 6:30 on Thursdays! It is free with an unlimited membership and can count as a class with a 3 or 4 day membership. If you would like to come and it not count as a class, the cost is only $5. Non-CFM members are welcome as well, so bring a friend!
KIDS-
CrossFit Kids is moving to Monday and Wednesday starting October 12th!

BRING A FRIEND SATURDAYS-
Every Saturday in October is Bring a Friend Saturday! Invite your friends and family to see why you are so crazy about CrossFit! We will scale and modify every WOD to ensure they get a great workout and have a good time.
Stay tuned for more awesome opportunities as we will soon announce the date of our #4# lifting challenge, the CFM Christmas dinner and maybe another cool thing or two!
Angie & Jeremy and the CFM Coaching Staff


Thursday, September 10, 2015

Check out Coach Angie's Macro Series

Coach Angie has been writing a series on flexible dieting. Please hop over and read up about If It Fits Your Macros IIFYM. 

http://doodleturtles.blogspot.com/2015/09/iifym-part-3-what-are-your-macro-numbers.html?m=1

Monday, September 7, 2015

A spectacular Labor Day Weekend! Our comp win and anniversary!




For the second year in a row, CrossFit Murray brought home the Golden Sledgehammer from the Super City CrossFit Battle of the Boxes Team event!



We had so many athletes interested, we had to bring TWO teams! 


And we brought a great crew of cheerleaders!



And then on Monday we celebrated our 4th Anniversary!

Thank you CFM athletes, families, friends and Murray, KY for all your support!

Wednesday, September 2, 2015

The Most Macro Friendly Fast Food Options!


Are you an on the run mom who frequently hits up the drive through to feed the kids, and yourself?
Are you an on the road sales person who hasn’t had a home cooked meal in years?
Are you trying to eat healthier, but just don’t have the time or brain power left to navigate restaurant options?

Well then our Fast Food Cheat Sheet might change your life.
We have created a PDF of the most macro friendly options at various fast food restaurants. What to order, how to order and all of the macro nutrient information is right there for you. No excuses to eat like crap just because you are eating on the fly.
This PDF is available for a limited time for only $1.99!
Get yours here

Sunday, August 23, 2015

We had a great Saturday!

Thank to Harlan Automotive and the Air Evac Life Team for making our Grill, Skill and Chill so fun!

Saturday, August 15, 2015

Congratulations to Coach Angie!

Congratulations to Coach Angie on winning Bronze at the International Weightlifting Federation Masters World Cup!


Sunday, August 9, 2015

Why we do what we do!

We love hearing about our athletes' success! 

Friday, July 31, 2015

Subscribe to our newsletter and get a FREE gift!

Do you get our newsletters?

We promise not to spam you, but we do want to keep you in the loop! And if you subscribe, we'll send you our FREE Smart Snacking List!

Subscribe here!

**We aren't internet geniuses, so it may take us a bit to get your Smart Snacking List to you, but it will come**

Tuesday, July 28, 2015

Are we all commit-o-phobes?

Coach Angie wrote a post on her blog about commitment, check it out.


Saturday, July 25, 2015

WE ARE GOING BACK TO HOA!

We are excited to announce that for the third year in a row, CFM will be competing at the Heart of America Affiliate Challenge. What's new this year? We will be bringing THREE TEAMS!!

Monday, June 22, 2015

Battle of the Boxes results

Thank you to everyone that came out to play on Saturday! It was awesome having so many friends and family in the box!

Special thank you to the following boxes for all your athletes and supporters coming down:
CrossFit Carbondale
CrossFit Dig Deep
CrossFit Jackson
CrossFit Martin
CrossFit Paducah
CrossFit Paris Landing
CrossFit Old School
Super City CrossFit
Vette City CrossFit




Men's RX Division
1st- Brandon Mooke, CF Carbondale
2nd- Kyle Balliet, CF Paducah
3rd- Tyler Taber, Super City CF




Women's RX Division
1st- Dana Bird, Vette City CF
2nd- Katherine Hendricks, unaffiliated
3rd- Megan Pitts, CF Murray




Master's Men
1st- Sam Steger, CF Murray
2nd- Paul Hessing, CF Paris Landing
3rd- Troy Shoemaker, CF Jackson




Scaled Men
1st-  George Herter, Super City CF
2nd- Jake Harper, CF Dig Deep
3rd- Bryan Moore, CF Paris Landing





Scaled Women
1st- Joanna Browning, CF Dig Deep
2nd- Alexis Rudolph, Super City CF
3rd- Laura Glisson, CF Murray






Master's Women
1st- Carolyn Talbeat, Super City CF
2nd- Jeanna Glisson, CF Murray



Monday, June 15, 2015

Battle of the Boxes WODS!

Here are the WODS for the 
3rd Annual CrossFit Murray 
Battle of the Boxes

WOD 1

6 minutes as many reps as possible

RX
600 meter run
6 Clean and jerks 225/135
Max muscle ups in remaining time

Scale and Masters
600 meter run
6 Clean and jerks 155/85
Max pull ups in remaining time


WOD 2

Snatch ladder

Athletes have 60 seconds to make the lift and 10 seconds to transition. Any style snatch.


WOD 3

RX
21-15-9

OHS 115/75
T2B

Scale and Masters
21-15-9

OHS 75/45
Hanging knee raises

10 minute time cap


All movements are Games standards.

Sunday, June 14, 2015

Nutrition Coaching client nailing it!

I'm just so excited about Courtney's progress! She's another one that is a hard working momma and wife who runs a business and still finds time to meal prep and take care of herself! She just had a baby a few months ago people!!





I've enjoyed every minute of working with her and am proud of the progress she has made and continues to make!

Stay strong y'all!

Angie

Friday, June 12, 2015

On being positive, facing rejection and failure

Happy Friday everyone!

If you haven't checked out Coach Angie's blog lately, take a minute to read her last two posts.

Sometimes You'er The Bug

and

The Joys of Rejection

Sunday, June 7, 2015

An easy breakfast option

Breakfast needs to be quick and filling. And protein packed! Coach Angie loves the Tupperware Breakfast Maker for quick omelettes!


Friday, June 5, 2015

Progenex Chia Seed Pudding

Looking for a quick, easy breakfast to try? Look no further!


Progenex Chia Seed Pudding is pretty tasty and pretty darn easy! 

Ingredients

8 oz unsweetened vanilla almond milk
2 scoops Progenex Chocolate More Muscle
30 grams chia seeds
1/4 tsp cinnamon
Tiny bit of sea or kosher salt

Blend in blender or mix vigorously. Pour into two glasses and refrigerate overnight. 

Serve with a dollop of fat free whipped topping and fruit. 

Approx. nutrition
160 calories
7 fat grams
12 carbs
19 proteins      

Wednesday, June 3, 2015

Way to go!

All of these folks (with the exception of Bella, who is 11) have children, work demanding jobs and have responsibilities, yet they still made fitness a priority! You will either find a way or an excuse!

Tuesday, June 2, 2015

Monday, May 25, 2015

Thank you to everyone that came out and completed Memorial Day Murph!

So many of our athletes were able to come out today and honor those that have fought and fallen for us. We are proud of all of you! How wonderful it is to have a community of like minded people who come together to push each other and to challenge each other! Thank you all to the servicemen and women for all you do and a special thanks to those that gave all.












Friday, May 22, 2015

When Eleiko met Gibby

Coach Lindsey just rescued a fur baby she named Gibby. Gibby came to the box this week to meet Eleiko and it's safe to safe they had a blast!


Wednesday, May 20, 2015

Power Protein Snacks!


Protein power snack! Boil eggs and remove yolks. Mix yolks, Starkist Tuna Creations in Ranch and Herdez Black Bean Dip. Spoon back into egg whites. #yum

Monday, May 18, 2015

Are you signed up for our newsletter?

If you would like to sign up for our newsletter and know what's going on at CFM, please sign up at the link on the top right of the page. We won't spam you, promise! Generally we send out about 2 emails a month with updates on what is going on at CFM and interesting articles.

Tuesday, May 12, 2015

Iron deficiency

Did you know.... Iron deficiency is a common cause of fatigue and that studies have shown up to 80% female athletes may be iron deficient. 

"Additionally, athletes who are iron deficient may experience the following symptoms: nausea, frequent infections, shortness of breath during exercise, respiratory illness, fatigue, weakness, pale appearance, lack of energy, and exhaustion"

Talk to your doctor if you suspect you might be deficient.

Sunday, May 10, 2015

Vitamin B2

Did you know....those little cracks and fissures you get at the corners of your mouth could be a Vitamin B2 Riboflavin deficiency. Get more mushrooms, asparagus and leafy green veggies to help treat and prevent.

Sunday, April 26, 2015

Guest Post Monday! Recipes for gluten and dairy free delights!

For those of you who do not know me, my name is DeeDee Vonnahme and I have been doing crossfit here in Murray for about a year and a half.  During that time some of you have gotten to know me and found out that I cook a lot for my family.  Here is some background information on why I am so passionate about cooking for my family.  I am married to Rich Vonnahme and the two of us have two little girls.  Ashley will be 9 the end of this month and Allie is 7 and will be 8 the end of June.  When the girls were about 2 and 3 years old I suffered from extreme fatigue, vertigo, a goiter on my thyroid and migraines.  With the help of some adrenal gland vitamins, vestibular therapy and some prescription migraine medicine I felt some better, but still not great.  A few years later my symptoms got worse and I felt absolutely terrible even though on the outside I looked fine.  I would literally pass out due to the pain of my migraines, my ears rang very loud constantly, I was afraid to drive my children around due to sudden severe vertigo attacks and I was afraid to leave my house most days.  I was desperate, in pain and emotionally a wreck because I could not be the independent self-sufficient wife or mother I was used to being and desired to be for my family.  My wonderful husband insisted I go to the Mayo clinic to get help.  The Mayo clinic, Karen Bailey at Cagle and Bailey Adult Health and Daniel Jones at Strawberry Hills & Walters Pharmacy helped me tremendously with my health in regards to prescription drugs and vestibular therapy.  I felt better than I had in years, but I still felt like I was on the edge of a migraine some days.  When Ashley was 6 years old we had her tested for allergies and found out she is allergic to wheat and milk.  I wasn’t surprised by the findings due to her symptoms, but I was very overwhelmed.  I remember walking down the aisles at the grocery and holding back the tears.  What was I going to feed my picky 6 year old that she isn’t allergic to and that she will eat?  Ashley wasn’t doing well emotionally with her new diet restrictions either and she felt so different and left out compared to the rest of the family.  I just remember her big blue eyes looking at me so upset and I promised her right then and there that she would not be alone in her diet and if she couldn’t eat it then I wouldn’t eat it either.  There is power in numbers and this promise made her feel somewhat better.  This was the best decision I have made in regards to my own health.  After eating a gluten and dairy free diet for a few weeks I had honestly never felt better!  Ashley and I still have our days where we have a little bit of gluten and dairy now and we are not as symptomatic due to only a small dose a few times a week, but overall we have a very healthy eating lifestyle.  I never imagined on the day that Ashley got diagnosis with a wheat and dairy allergy that her diagnosis would have such a huge impact in regards to mine and my family’s health.  I only wish I would have made this lifestyle change years ago.  It still amazes me what I will do for my children, but not for myself. Motherhood has only made me a better person and I am so blessed and thankful for my job as a stay at home mother.  I know how overwhelming it can be when trying to cook healthy and delicious meals for you and your family.  It has been almost 3 years since we went gluten and dairy free so I have had some time to find some delicious and healthy recipes which I am happy to share with all of you.   The recipes below are some of my favorites that I make often that everyone enjoys.



Turkey Taco Lettuce Wraps
Ingredients
1 lb lean ground beef
1 lb ground turkey
2 tsp garlic powder
2 tsp cumin
2 tsp salt
2 tsp chili powder
1 tsp oregano
1 yellow onion diced
3 peppers diced (red, yellow, orange or green. Whatever you prefer just use 3 different colors. for a mix of flavor.)
1 cup of organic tomato sauce (I make my own and the recipe is below or I used the Muir Glen Organic Roasted Garlic Sauce)
28 oz can of Muir Glen Diced Tomatoes or just dice up your own tomato
Large lettuce leaves to use as a wrap.  I like the large romaine leaves.  My kids don’t like eating the mixture with leaves so I let them have a handful of corn tortilla chips and they eat the mixture like a dip.
Directions
Dice up all your vegetables and put them together in one big bowl.  Brown the meat in a skillet breaking it into smaller pieces as it cooks.  Have your spices handy and after the meat browns add in all your spices and mix thoroughly while continuing to cook for about 1-2 minutes.  This really allows the flavor of the spices to soak into the meat.  Add in the rest of the ingredients and simmer for about 30 minutes.  Wrap in lettuce for a healthy tasty meal!  I can’t say enough good things about this recipe.  It is not very time consuming and the flavor is amazing.


Homemade Tomato Sauce
(This recipe is time consuming so make in bulk and freeze the extra in portion size freezer bags for up to six months.)
Ingredients
1/2 cup extra virgin olive oil
1 small onion diced
2 cloves of garlic minced
1 stalk celery diced
1 carrot diced
Sea salt and ground black pepper
2 32 ounce cans crushed tomatoes
4 to 6 basil leaves
2 dried bay leaves
Directions
In a large casserole pot, heat oil over medium high heat.  Add onion and garlic and sauté until soft and translucent, about 2 minutes.  Add celery and carrots and season with salt and pepper.  Sauté until all the vegetables are soft, about 5 minutes.  Add tomatoes, basil, and bay leaves and simmer covered on low heat for 1 hour or until thick.  Remove bay leaves and check for seasoning.  If sauce tastes acidic you can add 1 tablespoon of unsalted butter to taste, but I personally never put butter in this recipe.  Add half the tomato sauce into a food processor and process until smooth.  Continue with remaining sauce.  Allow to cool completely and pour 1 to 2 cups into freezer bags and freeze for up to six months.
This is a really healthy tomato sauce recipe and if you make it in bulk then you will have some on demand, but seriously don’t put so much pressure on yourself and think every time a recipe calls for tomato sauce it has to be homemade.  There is nothing wrong with semi-homemade. 



Absolutely Fabulous Greek Dressing
This is my favorite salad dressing!  It is so full of flavor! There is no comparison to the store bought brands that have a ton of chemicals and in particular xantham gum which I am allergic to and almost every dressing in the grocery contains.
Ingredients
¼ cup olive oil
2 cloves garlic
¾ tsp oregano
¾ tsp basil
½ tsp ground pepper
½ tsp salt
½ onion powder
1 tsp dry mustard
1/3 cup red wine vinegar
Directions
I triple the recipe and put all of the ingredients in my Nija food processor and process for about 1 minute.  I just store the dressing in a jar and leave it out on the counter for no longer than 2 weeks.  You will use it up within 2 weeks because it is so yummy.







Dijon Maple Rosemary Chicken
Ingredients
A package of chicken breast (4-6 breasts)
1 container of dijon mustard
½ cup maple syrup
2 tablespoons of rice vinegar
Fresh rosemary
Directions
I use a filet knife and slice the chicken breasts in half long ways.  Place some aluminum foil in a casserole dish and place the chicken breast on the foil.  Whisk together the dijon mustard, maple syrup and rice vinegar.  Pour the marinade over the chicken and cover the casserole dish with some aluminum foil and let the chicken marinate for at least a few hours.  You can marinate the chicken overnight too so the flavor really soaks in.  Bake uncovered on 450 degrees for 40 minutes.  Remove the chicken and sprinkle fresh rosemary on top of the chicken.  The rosemary is the perfect combination for the chicken marinade, but my kids don’t agree so I leave the rosemary off their chicken. 

Gluten Free Spaghetti
Ingredients
1 Spaghetti Squash
1 Jar of Muir Glen Organic Roasted Garlic Tomato Sauce
1 lb Italian Sausage Balls (You can buy the Italian sausage balls premade at the meat counter in the grocery or you can roll up your own balls with your favorite sausage).
Directions
Slice the spaghetti squash and remove the seeds.  Place the spaghetti squash in the crockpot with the sauce and sausage and cook on high for 5 hours or on low for 7-8 hours.  When ready you can shred the meat of the squash with a fork and it will look just like spaghetti.  Discard outer shell of the squash and serve with the sauce and sausage. 
Unstuffed Cabbage Rolls (Don’t knock it until you try a bite)
Ingredients
2 pounds of lean ground beef
1 large onion diced
1 small head of cabbage diced
1 28 oz can of diced tomatoes
8 oz of tomato sauce
½ cup of water
2 cloves of garlic
2 tsp salt
1 tsp black pepper
Directions
Brown the ground beef with the onion in a large skillet.  Add the rest of the ingredients and simmer about 30 minutes.  Add more water if you need more liquid.  I use my Nija to chop all of the vegetables because my kids don’t like to eat large pieces of vegetables.  My kids eat unstuffed cabbage rolls with tortilla chips or with a spoon like chili. 








Crockpot Queso Chiken Chili
(This recipe is not paleo friendly, but this is still a must have recipe especially if you are making dinner for friends.)
Ingredients
1 lb boneless chicken breast
3 cups of salsa
1 ½ cups of water
1 tsp cumin
2 tsp chili powder
½ tsp salt
3 bell peppers
1 14 oz can corn, rinsed and drained
1 jalapeno pepper, minced
1 14 oz can black beans, rinsed and drained
4 oz light cream cheese
6 oz pepper jack cheese
Directions

Place the chicken breasts, 1 ½ cups salsa, water, cumin, chili powder and salt in the crockpot.  Cover and cook on high for 3-4 hours or low for 6-7 hours.  When the chicken is done, shred the meat. Place the bell peppers in a large nonstick skillet over high heat without oil.  Cook for 4-5 minutes without stirring.  This creates the browned, roasted look on the outside of the peppers.  Stir once and repeat until the peppers are nice and browned.  Set aside.  Repeat this process with the corn and jalapeno together. After the chicken has been shredded, add the roasted peppers, roasted corn and jalapeno, black beans, remaining salsa, and cream cheese to the crockpot.  Stir and replace cover, allowing the cream cheese to melt.  Adjust the consistency of the soup by adding another ½ cup of water if needed.  Let the soup simmer for another 15-30 minutes until everything is smooth and melted.  Just before serving, stir in the pepper jack cheese.


Want to contribute to our Guest Post Mondays? Shoot us an email!

Tuesday, April 21, 2015

Maneuver Murray with MSU Honors Program

Thank you MSU Honors Program for inviting us to be a stop on the Maneuver Murray activity! We had a great time and we think the participants did as well!

Why CrossFit Murray is worth it

Why CrossFit Murray is worth it.

People often don't understand why CrossFit Murray isn't "$20 per month!"  or "first month free!" or "$10 sign up fee, $10 per month after!" Here are a few reasons why.

First, we are professionals with many years of experience. We hold multiple degrees and certifications. We attend many professional trainings each year to hone our skills and work diligently to continually educate ourselves. We have athlete testimonials that speak to the effectiveness of our program.

Second, we know the value of our product and we are confident you will see it as well. What you get at CrossFit Murray is unparalleled. We will not dilute our services in order to be the cheapest gym option for you.

Third, we are committed to you and when you hire us, we are working for you.  What kind of commitment or priority would you expect from any professional that gave away their services for next to nothing?

Fourth, why would you put any priority into something cheap or free? We want you to get fitter and the only way that will happen is if you actually come. If you have something invested in us, you are more likely to invest in yourself.

We are accepting new members into our beginner class, CrossFit 101, but spots are limited. We cap enrollment so that everyone gets personal attention. Again, we want to provide you with a high level of service so our focus is on quality of instruction,  not quantity of athletes.

If you are interested in committing to yourself, give us a call or come by. We would love to be your coaches!

Sunday, April 19, 2015

First 5ks for our CrossFit Kids!

We had many adults take part in Saturday's Murray Half Marathon & 5k and the Sigma Sigma Sigma Glow Run 5k and we are proud of them! But we would like to send a super special shout out to our CrossFit Murray Kids that completed their first 5ks! 




Chloe, age 4, finished her first 5k then went and played soccer! Way to go Chloe! 


Addison & Drew finished their first 5ks along side mom and dad! We love our fit families! 


Evan, Emily, Travis & Lucas had a blast doing their first 5k with all their glow gear!  They did a great job and really pushed the adults to run faster! 

One of the best parts of CrossFit is that it promotes a lifelong love of fitness for the whole family!