✨Bring a Friend Week 👯‍♀️+ Member Appreciation Week ⭐️

✨Bring a Friend Week 👯‍♀️+ Member Appreciation Week ⭐️

News & Notes 📰

Member Appreciation Week and Bring a Friend Week May 20th-27th

🔥💪 Get ready to experience an incredible feeling of health and fitness! Join us at Rifle CrossFit's Bring a Friend Week from May 20th-27th. Try our amazing facility and discover the power of CrossFit. 🏋️‍♀️🆓 Don't miss out on this opportunity to attend as many classes as you want, completely free of charge! 📅🔥 

And that's not all! It's also our Member Appreciation Week, where we celebrate our amazing community. It's going to be a blast of a week with treats, surprises, and the chance to bring your friends along for the fun. 🎉🎁🤩 

New App: Push Press 

📢 Exciting news! We've transitioned to our new app, Push Press! Don't miss out on the convenience it offers for tracking your scores. Remember, you have until May 31st to hop to our new system. If you have any questions or concerns, please reach out to us. We can't wait to see you there! 💪 

May Birthdays 🥳

- Jewel Wright: 🎉 May 2nd
- Chella Murillo: 🎉 May 9th
- Kehaulani Rust: 🎉 May 12th
- Krista Gordon: 🎉 May 20th

Recent Member Wins 💪🏽🏆

We had a lot of achievements and accomplishments last week! Here are some highlights:

🎉 Brandi, Brandon, Mary B, Lisa F, Fabiola, Kyle, Amanda, Michelle, Kacee, Sierra, Caroline, Katie, Dustin, Max P., Chela, Jules, Tracey, Pam, Olivia, and Jewell all for hitting PRs last Tuesday. Great job everyone! 👏

🏃 Fabiola decided to challenge herself and ran part of the workout on Wednesday, pushing herself outside of her comfort zone. Well done, Fabiola! 💪

🎖️ Dana made it into the Committed Club for the first time and also achieved a milestone by kicking into a handstand with the help of coach Jess. Way to go, Dana! 🙌

💪 Leo completed the workout on Saturday using 65 pounds for her power cleans. That's an impressive achievement, Leo! 🏋️‍♀️

🙌 We are incredibly proud of Travis for taking his mobility to the next level! By dedicating time to it daily, he is showing great commitment and determination. Keep up the amazing work, Travis! 💪

Keep up the fantastic work, everyone! Your hard work and dedication are paying off. 💯

➡️ Movement Goal: 15 minutes Ankle Mobility Routine HERE


Nutrition & Wellness 🥑🧘🏽‍♀️🛌


Do you follow a plant-based diet?

If so this is for you.

Not sure how to effectively get a balanced plant-based plate?

A common struggle with a plant-based diet is inadequate protein intake and relying heavily on highly processed foods. These foods are high in salt, added sugars, and fat — in particular meat replacements.

Today, we are going to talk about how to make a balanced meal if you are following a plant-based eating pattern…

Visually you want to cut your plate into thirds.

It is an easy way to improve your diet with all the whole foods needed to meet your nutrients while on a plant-based diet.  

  1. Starting with ⅓ plate of non-starchy veggies, this might look like broccoli, asparagus, or brussel sprouts.
  2. Then next add in a ⅓ of your plate whole grains, starchy veggies, or fruit, this might be corn, barley, brown rice, or some berries.
  3. And last, fill a ⅓ of your plate with a plant-based protein, such as edamame, chickpeas, or tofu.
  4. Round off your plate by adding in plant-based fats such as nuts, seeds, or avocado.

This will allow you to be provided with all the nutrients you need when appropriately pairing these food groups together, specifically meeting your protein requirements for the day.

A few things to consider when eating a plant-based diet include some fortified foods and supplements to potentially fill in some of the missing gaps.

  • A few Fortified Foods to consider: Fortified Plant-Based dairy milk alternatives that include Calcium and Vitamin D, Such as Hemp, Oat, Soy Milk
  • Consult with a Dietitian about adding in supplements such as a Vitamin D supplement, as Vitamin D is needed for your body to absorb calcium.
  • Adding a Vitamin B12 supplement, as Vitamin B12 is not produced by plants and will need to be obtained through fortified foods such as nutritional yeast or supplements.

So remember, you can incorporate this simple plate method when eating at home, meal prepping, or even dining out on occasion to continue to follow a whole food plant-based diet.

What other questions do you have for us as a plant-based eater? Feel free to message me! If you feel like you could benefit from additional accountability and support from a nutrition coach, book a consultation today and we can discuss your next steps!

Coach Caroline 

Tell Me About CrossFit 📚👩🏻‍🏫

CrossFit is constantly varied, functional movement executed at high intensity.

CrossFit for Health: Muscle-centric Medicine, With Dr. Gabrielle Lyon

From the video’s description: watch it Here

We are fighting a global obesity epidemic. We’ve been hearing that for decades from all sources, with countless interventions — from dietary to medical to surgical — aimed at reducing body fat.

“Have we gotten anywhere?” asks Dr. Gabrielle Lyon, renowned functional-medicine practitioner, and expert in protein application for health and aging.

“Maybe it’s not just a fat problem,” she continues. “Maybe on the flip side of the coin, it’s a muscle problem — because it’s actually a metabolic problem, and at the root is skeletal muscle.”

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Lyon, also board-certified in family medicine, presents evidence supporting a “muscle-centric” approach to medicine, arguing that prevention and reversal of the chronic-disease states plaguing humanity today starts with the health and preservation of skeletal muscle.

“This is the new treatment for hypertension. This is the new treatment for dementia. This is the new treatment for cardiovascular disease,” she says. “Muscle is the currency of life.” 

Upcoming Events 📆

Join Us for the Murph Challenge! 🌟 – Monday, May 27th

The Murph Challenge is an annual event honoring the legacy of LT. Michael P. Murphy, a true American hero. It’s a challenging workout that consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all done while wearing a 20-pound weight vest if you’re up for the challenge.

But don’t worry if you’re not quite ready to tackle the full Murph just yet – there are scaled options available for all fitness levels. It’s about pushing yourself to your limits and honoring those who have made the ultimate sacrifice.

Most importantly, the Murph Challenge is a fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation, which provides scholarships to the children of fallen service members. It’s an incredible cause, and we’re honored to support it.

If you’d like to participate and support this worthy cause, you can register online HERE. Let’s come together as a community to honor the brave men and women who have given everything for our country.

We are running 2 heats at 7:30 am and 9 am, be sure to reserve early!

Let’s do this, CrossFit Fam!


📅 Save the Date: Strongman!

Join us for a comprehensive seminar on Strongman events, aimed at enhancing your strength and skill. The seminar will span four hours, covering all 5 events in detail. Each event will take approximately 1 hour to explain and practice.

🏋️‍♂️ Event Breakdown:
1️⃣ Axle Clean & Press: Experience the technique firsthand with provided axles.
2️⃣ Odd Object Carry: Test your strength using various implements.
3️⃣ Arm over Arm Drag: Utilize competition-grade tow ropes for an authentic experience.
4️⃣ Static Hold: A quick event to grasp and execute effectively.
5️⃣ Stone to Shoulder: Lift smaller stones and challenge yourself with larger ones (optional).

📝 Seminar Details:

- Cost: $75
- Date: 06/25
- Time: 10:30-2:30
- Location: Rifle CrossFit 
- Contact: Greg Orosz or Caroline Renck.

Don't miss out on this incredible opportunity to enhance your Strongman skills. Mark your calendars and get ready to tackle these exciting events!


Member Perks 🤩

Being a member of Rifle CrossFit has it’s perks and here are all the discounts and benefits you get for being part of our gym family!

  • We are excited to announce our partnership with Momentous! By joining forces, we are bringing you the best products in the market while staying up-to-date with the latest trends in the fitness industry. Enjoy 20% off with our Rifle Crossfit code RIFLECF20 Learn more here!
  • Get 15% off by pre-ordering your Clean Simple Eats Products. You can get anything from nut butters and waffle mixes, whey protein and so many other high quality supplements. Add your items to our pre-order sheet on our counter. 
  • Get 10% off a GOWOD Premium subscription. Get in touch with one of our coaches! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription!
  • Save 30% on your Rifle CrossFit Membership by using your HSA/FSA dollars to pay for your Rifle CrossFit membership.
  • Get $10 off your first bag of Modballs Clean Energy Bites or use code RIFLECROSSFIT at check out. They have two flavors, almond coconut and peanut butter, which has been described as a healthy Reese’s Pieces. 😋 Coming soon to our gym!!! 
  • Get one free InBody scan every quarter. Scans will be done every January, April, July, and October. Please be sure to get your scan done to keep track of muscle mass and body fat percentage to ensure you’re making the right progress. InBody scans need to be done prior to working out and preferably early in the morning on an empty stomach. 
  • Save $$ and help our community grow. Check out our Refferal Program: 🎉 If you refer a friend to our services and they sign up, you'll receive $50 off your next invoice, while your friend will also enjoy a $50 discount on their next invoice. Start referring today and enjoy the benefits of our Referral Program! 💰🤝
  • Check in at least 16 times (12 for Masters 50+) a month and you make it to our Committed Club! If you make it each month your name goes in the monthly drawing for a prize.



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