The Mod Squad – Friday Night Lights Special!

The Mod Squad – Friday Night Lights Special!

Who’s ready for some amazing workouts!

It’s hard to believe the Crossfit Open is here again. Seems like we were just watching the games! The excitement around the announcements, workouts and clues is all over the place and the enthusiasm is contagious.  We have some amazing people competing and I thought what better way to keep everyone healthy and moving than a little yoga!

I put together a 10 minute flow to stretch our back, hips and shoulders (places we all seem to hurt 😁). Now you can take as much time or as little time going through the movements as you like. […] Read more

Lets Get Mental about FNL…

Lets Get Mental about FNL…

This coming Friday is the beginning of our 2nd Annual Friday Night Lights (#FNL).

Friday Night Lights is a Weekly 5 Week Workout Community Event. My goal is to create an environment that supports you challenging yourself to raise your mental, emotional and physical levels to a great level.  This is a POWERFUL opportunity to put yourself “out there” in an uncomfortable atmosphere to foster change and growth (in a friendly, supportive, motivating environment of course;-)

Now with great power comes great responsibility. With that lets dive into….

Good Competition vs. Bad Competition

Something very good or something very bad can happen to you…

You […] Read more

The Perfect Breakfast Crunch CPM …

The Perfect Breakfast Crunch CPM …

Breakfast is the most important meal, but “time” seems to be the biggest issue.

What if you could have the delicious recipe you are looking for, and make enough to grab and go from the fridge running out the door?

Here is one of my favorite recipes that tastes amazing and is the perfect treat in this cold wintery weather!


1 tbsp coconut oil

1 large apple or 2 small peeled and diced (I used gala)

1/4 cup raisins

2 tsps cinnamon

1/2 tsp of pumpkin spice

1/8 tsp of nutmeg

3 tbsp unsweetened coconut finely shredded

1 cup chopped raw nuts walnuts, cashews, pecans.

1 cup unsweetened vanilla almond milk, coconut, or cashew.

Toppings to serve with:

1-2 bananas sliced

melted raw almond butter

Additional cinnamon for taste


Heat […] Read more

CPM Week of Workouts Feb 19 – Feb 26

CPM Week of Workouts Feb 19 – Feb 26

Constantly challenge yourself.

Friday Night Lights start this week, are you ready? Come join your CPM community and cheer the competitors on!

Monday:  Starting with some Hang Cleans. Then grab a partner for some partner sprints, rowing and burpees.

Tuesday:  Part A kicks off with some doubles and sit-ups. Part B finish strong with a Farmer’s Carry and running.

Wednesday: It’s Wednesday so get ready for another fun Death By…come workout and see what’s in store. Then we have Power Cleans and Rowing for Cals.

Thursday:  Another great partner workout, so grab your gym buddy and join us for some squats, KB swings, burpees and […] Read more

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Episode 9

Have you ever noticed the fit blonde bombshell that flies through workouts like they are no big deal? That’s Becky Brost. Also knows as Babs (Bad Ass Becky) and Buck Norris (Becky/Chuck Norris). She’s not only an awesome member but she’s also one of my best friends. Becky introduced me to CPM over 4 years ago and I knew right away that if Becky liked it, I was going to love it! Becky is an original…. she started this stuff back in 2009 when Chris and Annie opened Crossfit Sioux Falls. She’s probably recorded more […] Read more

Self Love ❤️

Self Love ❤️

It’s easy when asked about whom you love, to list our family, friends, pets, crushes, etc. Often we forget to mention a very important person: ourselves.

We live in a tough world. People can be extremely critical, cruel, and cold. We are obsessed with labels, with finding acceptance, with this implication that we must be “perfect.”

I grew up as a highly insecure girl. I had different color skin, my hair was different, I worried about my body image as I towered over the girls in my class until high school…as did my feet (size 11 by 6th grade) 😂.  People who […] Read more

the Power List

the Power List

If you’re like me you wake up everyday with 1000s of thoughts, ideas and things on your mind. Or if you not, you wake up bored, lethargic and not so pumped up.

Either way we as human beings crave direction and structure to our day.

Last week I touched on a few things on why people end up un-successful with their New Year’s goals. In particular, #1) No routine, #3 Poorly Defined, #4) Too Many Goals. If that is the case with you allow me to introduce to you, The POWER List.

The Power List was introduced to me in a podcast by […] Read more

Even Olympic Athletes Need Recovery

Even Olympic Athletes Need Recovery

The opening games started Friday evening. As we were watching each country march thru the arena you see the smiles on these athletes faces as the entered. Chris and I were chatting about how much work went into those smiles to get Pyeongchang.

Do you ever think about what it takes to get to be an olympic athlete … What do they eat, how do they train, how do they recover etc?

When researching it was surprising to me that one of the aspects that is most important to these athletes is recovery!

The train hard and in return they need to make rest […] Read more

CPM Week of Workout Feb 12 – Feb 16

CPM Week of Workout Feb 12 – Feb 16

You have 3 choices in life; give in, give up or give it your all.


Ready to rock another week of workouts!

Monday:  Hope your legs have recovered! Part A starts with Back Squats followed by Part B with Front Squats, Rowing, Running and Sit-Ups.

Tuesday:  Get those shoulders ready with some Farmer Carry’s and HS hold. Then we have Rope Climbs/Pull-Ups with Burpees and Rope Climb/T2B with Ball Slams.

Wednesday:  It’s Wednesday so you know what that means…Death By! Get to the gym and see what we have in store this week.  Part B will DB Squat Cleans and Doubles.

Thursday:  Back to the […] Read more

Gym Rat Chit Chat Episode #8 – The Blondes

Gym Rat Chit Chat Episode #8 – The Blondes

Episode 8

I’ve been trying to schedule a time to interview Brooke and Alicia for a while now. You don’t always see them together at CPM but often times you do. Brooke and Alicia are the blonde bombshells that walk into the gym all chill but turn into tornados once the workout starts. They both have their own individual strengths which have developed since they’ve been at CPM. Brooke is a rockstar coach on Saturday mornings and Alicia is now working out with her husband, Reed, and trust me, they are a rockstar couple! I had a […] Read more