We are the ONLY CrossFit Affiliate in Lake St. Louis

Come give us a try.  The first class is always free. Our programming is effective and fun!

Nutrition 101 – Wednesday, November 7 at 7 pm

Topic: Basics for Navigating Nutrition

  • What does eating to perform look like in reality?
  • Portion size
  • The need for protein
  • Common mistakes people make that are trying to change their body composition
  • The need for carbs for energy
  • Popular eating plans
  • Pros and cons
  • What science says
  • Eating through the holidays

Join Coach Trish B, PN Level 1, and Coach Julie B for the first of several Nutrition Seminars with an interactive discussions and fun door prizes!  Please sign up at the front table to help us gauge interest.

Trenches Swag Anyone?

Stay tuned, an online store where you can get your Trenches gear delivered directly to your doorstep is coming soon!

In-House Comp

Thank you to all of our athletes for donating and participating in the In-House Competition!  We are so thankful for each and every one of you!  With your help, we were able to raise $2000 for the orphanage in PC’s hometown of Cuenca, Ecuador.  This year, 100% of the funds are going to the “Sembrando Esperanza” program at the Tadeo Torres Children’s Home. The institution provides assistance to children until family reintegration, where possible, is deemed safe. The “Sembrando Esperanza” program, meaning “Creating Hope”, works with eligible families to better their situation so that they may regain custody of their children. In addition to providing food, support, and resources, last year the program was able build a house for one family and repair a bathroom for another. A main goal this year is to help a father, who lost his fingers in a work accident, rehabilitate and find a new job so that he can provide for his family.

Happy Bday Fall

Happy Birthday!

Tammy B      11/3
Brandon S    11/4
Megan S        11/4
Randy W       11/13
Matt K           11/17
Steve S          11/17
Abby C          11/21
Christina F   11/25
Trish B          11/27
Valerie B       11/29


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