CrossFit Strong
  Strong Heart, Strong Mind, Strong Body
Online Version Here!
Our body is an interconnected system of engines. Like any system, your body will operate optimally when its engines are in sync and oiled. What happens when we're not operating optimally? How does our body handle inefficiency? What compensations do we make?

It's really easy to spot obvious crappy form, like in this example: It is hard to see the smaller immobility problems that cause a ripple effect of consequences to other parts of the body. Immobile hips effect not only depth on the squat, but causes overcompensation from your lower back and excess strain on your knees during front squats or Overhead Squats. Our own Andy Luten, recently took the CrossFit Mobility cert and is a great resource.

Let's face it, we're Crossfitters. We're going to push through to finish the WOD. If that last rep hurts, well, that's what swearing, ice baths, and champagne Fridays were invented for. But if your range of motion in your hips is 80% of what it should be, where we get the other 20% to get you below parallel? There is some sacrifice, inefficiency, or injury being made elsewhere. We are going to fix that! We are adding mobility into our classes. Everything we talk about can be found at Stay tuned and look forward to the pain caves.

Holiday Schedule  
The holidays are approaching and our hours will be a little different around those weekends but we are still going to do everything possible to make sure that y'all get a workout in.

11/24 - CLOSED
11/25 - 10am WOD

12/16 - December Social (stay tuned for more details)
12/23-12/26 - CLOSED
12/27 - regular schedule

12/31 - 10am WOD
1/2 - regular schedule

If you are traveling, try to visit a local CF box. If that is not possible, remember that there is a list of Travel Workouts under Manage Gym, on the right hand side after you login.
Holiday Giving Opportunity  

The Holiday season is always a time to reflect on the things that we have and for how blessed we are. We sometimes forget that there are people who do not have the means to support a Christmas for their families.
Last year, we supported Dallas Head Start and helped TONS of families with their Christmas list. Your generous donations were greatly appreciated and I know you all enjoyed shopping for the families or giving money.
This year, we will be supporting Operation Care – an organization that serves close to 11,000 homeless & impoverished children in the Dallas area. On December 17, 2011 they will hold their annual “Christmas Gif 2011” – which is described as the nation’s largest Christmas party for the homeless! One of our own members is an active member in this organization – Robyn Moore. She suggested the Crossfit Strong help donate gifts for “older children” since that is a need that they see every year. This can be any type of sporting equipment – balls, gloves, bats, & other equipment that might be fun for older kids. Our goal is get 200 items to donate – which should be NOTHING!!

To read more information about the organization, here are some links: - a video highlighting last year’s event - if you would like to volunteer to help on 12/17

All donations must be turned in by December 8 – that gives us ONE month to collect the items!! We will have a large box for you to put your items in. If you would like to just donate money, please give to Ashley so she can put your name down. We will go shopping with all the money we collected on 12/7.
Thank YOU! Thank YOU!  
Thank you to EVERYONE who helped with both the Halloween Party and Thanksgiving Dinner. We would never be able to hold socials like this without the help of our members. Thank you to everyone who brought food, helped set up, helped clean up, brought friends & family. FAM-UH-LEE is what we are all about here at Strong and y'all have helped make this family so special. We appreciate EVERYTHING you do! ~ CFS Coaches
Vol. 4, Issue 8, 11.12.11
NOVEMBER Featured Athlete
His Story!
Newsletter Events


Garden Fresh Meatballs by Becca Rother
1.5 lbs ground turkey
1 lb grass fed ground beef
2 zucchinis
1 yam
2 big handfuls spinach
1 12 ounce jar of roasted red peppers
2 cloves garlic
Sea salt and cracked black pepper to taste
2 eggs
1/4 to 1/3 cup almond meal

Grate zucchini and sweet potato. In a food processor, finely mince spinach, roasted red peppers, and garlic. Hand mix all ingredients and form into meatballs (I made mine a little bigger then golf ball size). Bake at 375 in a large baking dish tightly covered with foil for 40-45 minutes. Makes 20-25 meatballs. Enjoy!!

 Lots of Tidbits  
STRONG FOUNDATIONS -- The next class starts MONDAY, NOVEMBER 14TH It is a 4 day class - M/T/TR/F at either 6am or 6pm. The class is required if you want to attend regular CrossFit classes.  Sign up today at
NEW WINTER GEAR -- Sweatshirts should be by FRIDAY Long Sleeve & Zip Ups will be here early next week. Colder months are coming so make sure you pick up your gear!
Paleo Kits -- Looking for a healthy snack or do you have to eat on the go & know fast food isn't the right choice but hard to find something healthy. Try our PALEO KITS We have a variety of options for you to chose from. This is a great easy fast snack to have at work or in the car. You purchase it the same way you do other merchandise - fill out the form with the Paleo Kit number & we will debit your account at the end of the month.
 More Tidbits  
NEW training Opportunity! Does someone you know want PERSONAL TRAINING? Are CF classes not right for you but you still want the group environment? Coach Becca will CUSTOMIZE a workout plan JUST FOR YOU & YOUR FRIENDS! For more information, email her at
RSVP- RSVP, RSVP, RSVP, RSVP -- The Classes are getting BIGGER. We program our workouts based on the number of people who RSVP with us. So help us, help you and do it. You MUST RSVP before 9pm the night before a morning class. If you do not RSVP, you will not be allowed to workout...and WE KNOW no one wants that!
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