C1 Athletics

We wrapped up another season of strength and conditioning with these teens today!

They’re off to their regular season sports and school schedules now, but we will be ready for them in teens classes and next summer.

We will miss our senior Lilly next year, but she’s off to finish high school and do amazing things in the Marines!

👩‍🍳 Our last post talked about meal planning, so let’s touch on prepping your ingredients now

Meal prepping can be as hard or as easy as you need it to be: pre-packaged kits like stir-fry veggies with a sauce, regular pre-cut veggies, marinated meats, salad kits, frozen rice, etc. will cut down on how much time you spend in the kitchen. They are marked up more compared to doing all the prep work yourself, but when you’re short on time, sometimes, it helps to have it ready to go (and wastes less!).

Once you have all your ingredients, get to work with your free time to assemble them and have them ready to go: roasting large batches of potatoes can last a few meals. Throw a pork loin in the crock pot in the morning with seasonings or a marinade, and it’ll be ready to go when you’re home from work. Make enough rice to last you a few days. Cut up fruit and veggies so they’re ready to grab and go when you need them - or portion out your pre-cut produce for the same reason.

And, as a final note, keep your meal plan close so you don’t forget what you’re cooking up for the week as it goes on.

Some easy meals featured in this post are:

Turkey and Salami Pinwheels

Greek Inspired Bowl

Chicken and Black Bean Quesadilla

Sesame Chicken Stir-Fry

Flank Steak Tacos and Salad Kit

Philly Cheesesteak Bowl

If you are interested in a recipe for any of these meals, leave a comment and we will send it over!

🙌 Although a majority of our workouts are individual, we primarily operate as a team:

🗯️ Your coach explains the plays, sets you up for success, holds you to a standard, and teaches you how to improve along the way

👊 Your classmates are your teammates. They challenge and push you along. You can modify your movements while still seeing someone take on the higher skill - that varsity athlete you admire - that’s your next goal.

📣 They are also your biggest fans who will cheer for you and join in on those last burpees so you don’t have to finish the workout alone

With this team mentality, from start to finish in a class, no one is ever alone or not improving day to day. It’s what makes what we do effective and creates a routine people enjoy sticking to

We’re one day into Bring a Friend Week and got to meet lots of new friends today! Keep coming in and coming back. 🫵

This is the last week of training with this group of teens, which means it’s max out week 😤

Today: cleans 💪

The visible growth from over the summer is exciting to see. The mental growth of hearing less “I can’t do that” and doubt is what’s going to keep pushing these young athletes forward in whatever they do.

Another educational Move•Well Saturday focusing on midline stability. A stable midline is what helps us move heavy loads safely without blowing out our backs or relying on a belt to keep us braced. The drills take a lot of focus and aren’t easy, but they’re worth it for all we do!

We’re launching another round of Bring a Friend Week on Monday. Back slaps are for sure included.

Come in and experience the community and lifestyle that sets us apart from any other group fitness program 👊 See you Monday!

Our August Member of the Month is Alex P! 🤩

Alex joined during Bring a Friend week earlier this year, completed her on-ramps, and the Open workout 24.1 was her first official workout as a member here.

Swipe through to learn a little more about Alex and give her some knucks when you see her in the gym. She spends her time pretty equally with all the classes during the week!

📣 We are a week away from kicking off another round of Bring a Friend Week!

🗓️ For one week, friends of members can come in and try as many classes as they want for free. It’s the perfect chance to see what keeps our members coming back: the coaching, workouts, community, and thrill of owning more gym gear than you ever thought possible.

💰 As an added bonus, our referral program gives our members and their friends $65 off one draw of their memberships when they join! (Which means those savings can go right back into - you guessed it - more gym gear)

👋 Tag your friends and share this post to let everyone know about bring a friend week

📸

We wrapped another month with a solid showing of members who came in for 16+ classes or got the work done with the at home tracker!

It’s been awesome to see the consistency pay off: front squat 3 rep maxes went 🆙, strict presses got stronger, sets on the rig got bigger, ring muscle-ups were achieved, and so much more. We are ready to keep the energy rolling in August to see what else you guys have up your sleeves!

Keep showing up and trusting the process 👊

We have an action-packed August for our members and their friends/families!

👯👯‍♀️ Bring a friend week is back! This is a week during which friends of members are welcome to join as many classes as they want for FREE!

💐 Our members Cortney and Aaron have welcomed the community to their farmhouse for an afternoon of bouquet making, yard games, and a cookout

🏆 This month, Michelle gets to step up on the big stage and put all her training to the test at the Masters CrossFit Games!

Keep following along for more updates. If you aren’t a member yet and want to be included, this is a great month to start! We’d love to meet you.

Today’s International Friendship Day, and we’re all about that life every day here! Gym besties make coming in more enjoyable so drop them some love in the comments!

Bonus points if you have a photo of your gym besties!

📸 Tricia D Photo

If you thought you dodged a bullet on Saturday when you didn’t have to do the double Grace tie break, think again!

We have 45 clean and jerks on deck for you today 😈

📸 photos are live on the Facebook community page!

Just in case you need the extra motivation during tomorrow’s In-House Inferno competition (or ever), your coaches are always ready 🫡

We will be burning it down tomorrow from 8:00am to around noon! If you’re in the area, our athletes could always use more encouragement 😉🔥

Jess got to reveal her Member of the Month workout today!! She didn’t over-complicate it: it’s deadlifts.

A solid strength day was due after hitting the gymnastics skills this week. Members got to build up in deadlifts through 3 sets of 5, 3 sets of 3, and 4 heavy singles 😤

Lots of strong lifts, stronger members, and a solid playlist (B***y Jams!) 💪 Good programming, Jess!

When all the practice reps, skills, and drills pay off and now you can do ring muscle ups!! 🥳

It’s been a great day challenging our members with gymnastics and barbells and seeing the joy when they realize they unlocked a new skill 🌟 keep up the hard work, everyone!

The foundation of our nutrition program is meal planning. With a solid meal plan, you will be able to go to the grocery store with a clear idea of what you’re getting, what it will be used in, how it works in with your budget, and an idea of the balanced meals you’re making for the week without wasting anything. With all these things in place, you will be able to advance to focusing on macros and balancing your plates.. but that’s a different post.

Meal planning doesn’t have to be elaborate or complicated, but it has to work for YOU and your lifestyle:

📌 Make a Pinterest board of meals for the week
📱Start a list in the Notes app
💻 Make a weekly spreadsheet
📝 Use good ol’ pen and paper
✍️ Make a cute chalkboard menu on your wall

👁️ Whichever option you choose, keep your list of meals visible so you don’t forget what they are and start formulating your grocery list based on the ingredients you’ll need.

🔖 If you come across a meal on social media or you hear about one from a friend that you’d like to make, write it down immediately (or pin it/save it - like this post!) to ensure you don’t forget about it.

😌 Keep your meals simple if your days are chaotic. Check out your schedule for the week and plan your meals around when you have time to enjoy them. A salad kit, chicken breast, and tortilla can be the perfect grab and go option while still being a balanced meal.

Featured Meals:

🥦 Easy marinated grilled chicken, Light and Lemony Broccoli Salad from , Trader Joe’s frozen rice blend

🥭 Smoked jerk pork loin, air fried green bell peppers and red onions, black beans (from a pouch!), mango salsa (pre-made), and Trader Joe’s frozen rice blend

🥙 Artichoke dip chicken wraps, homemade bean salad

🥪 Turkey and salami sandwich with lettuce, tomato, onion, cottage cheese, sour cream and onion chips

🍢 Schug Steak skewers, Trader Joe’s rice pilaf, and peas (Schug sauce from Trader Joe’s)

🥗 Asian inspired salad kit (half of a bag) and air fried chicken nuggets

You put in the work in the gym! What you do in the next 23 hours matters just as much.

We spend time every day breaking your muscles (and mind) down. Both need recovery work outside of the gym to get bigger and stronger. Here’s how you can make sure the hour you put in with us makes more of an impact, and keeps you healthy:

😴 Sleep: This is when your body spends the most time healing and repairing. The majority of your growth hormone production happens while you’re asleep, which makes it critical that you spend adequate time in deep sleep each night.

📈 Trust the Program: we promote high intensity, not all out max effort every day - that’s a one way street to burn out and injury. Our programming includes prescribed weights and paces: there will be days we want you to go lighter and slower to give your body and mind a different stimulus along with time to recover. Listen to your coaches when they brief a workout and trust what they’re saying is in your best interest!

🌯 Nutrition: What you eat is a crucial element to rebuilding your muscles after workouts and keeping the energy tank full for the next workout. Getting enough food and water in each day will also help relieve a lot of muscle soreness, which will make rebounding from a hard workout feel a lot better.

🙆‍♀️ Mobility and Stretching: Tight muscles benefit from some stretching and foam rolling. Take some time after class to cool down and work on mobility while you’re warm.

Is one of these things lacking in your routine? Or do you need some help with all of them? Send a message for a no sweat consult and we can go over our healthy habits program and build on them one at a time.

Michelle has been hard at work training in the gym and on her recovery game outside of the gym too!!

One way we are supporting her journey to the Games is with apparel - we can represent her well all the way from Western Wisconsin to Birmingham, Alabama. Proceeds from Michelle’s apparel will go right back to help her afford the ticket to the games, travel, etc.

You can shop her basketball jersey or tank top options at our online store: bit.ly/c1cfscstore

Show our fittest woman that the strongest community has her back 👊

📸 Tricia D Photo

Testimonial Thursday 🧡🖤

Thank you for the review, !!

💭 If you make a deposit every day, you never go broke.

Our summer strength and conditioning teens continue to prove they’re putting in the work, and the gains speak for themselves.

Our July Blog is up and it’s all about data! 📊👩‍💻

Specifically, using data to set and manage goals.

Read up and comment what works best for YOU or what you need help and support with to manage and reach your goals. Then, let’s get started.

bit.ly/c1julyblog24

🧡 Jessica is our July Member of the Month!

Her love of the color orange is reflected in 99.9% of her gym gear - right down to her barbell collars

She also knows a thing or two about consistently attending classes and has a system down to a science for keeping track of her attendance. Watch out for an August challenge inspired by her methods ⭐️

Our annual “work hard, play hard” day took us from conquering “Perched” in the gym to Perch Lake for fun and games in the sun!

We had an awesome turnout and always enjoy getting to see each other in non-gym settings 😎 We’ll be back for another beach day next year!

July’s big community event is going to be our In-House Inferno Competition 🔥 Keep an eye on the Facebook community page for the workouts to be released 🔜 😈