Post Hurricane Irma Schedule

Post Hurricane Irma Schedule

Check back here for updates on our limited schedule as we get things up and running again.

Friday Sep 15

305 / A1A / 848
9 AM
11AM
6 PM

Saturday Sep 16

305 CLOSED
A1A & 848
9 AM

Sunday Sep 17

A1A & 848 CLOSED
305
9 AM

NORMAL SCHEDULE RESUMES MONDAY SEP 18

This busy professional lost 18 lbs in 6 weeks!

This busy professional lost 18 lbs in 6 weeks!

Prior to joining CrossFit, Tuyet’s demanding life left her feeling like there was no time to eat healthy, workout, or do any self-care. Tuyet joined CrossFit 305 through our 6 Week Challenge, one of our intensive programs that incorporates fitness, nutrition, and accountability.

Through hard work she found great success, losing 18 pounds but more importantly discovering hidden strengths and capabilities that have carried over to every area in her life.

You don’t have to choose between being healthy or meeting life’s demands. It’s possibly to have a successful, healthy, balanced life!

Ready to get started? Schedule a free 30 minute 1-on-1 session with one of our coaches.

Tuyet’s thoughts on our coaching…

What was your overall experience like with the 6 Week Challenge?

What comes to mind when I think about my overall experience with the 6 Week Challenge is the word EMPOWERING. I was really anxious about the challenge but knew it was time make some changes.

I struggled through the first workout of the day and left feeling utterly defeated. My accountability coach checked in with me the very next morning to see how things went and how I was feeling. That initial conversation helped spark a fire in me.

With the coaches’ constant emotional support and encouragement, I kept coming back and fought like crazy to get through every workout. I must say, the ways in which the coaches gave me support and encouragement was very motivating and enlightening.

The coaches were there for me but did not coddle me. Rather, they provided me with the space, opportunity, and responsibility to do the work. In other words, I get out what I put in and no one can do the work for me.

The challenge allowed me to discover and utilize hidden inner strength and capabilities that I never knew existed. This discovery has had a rippling effect through every aspect of my life, as this self-awareness increased my confidence and that, in turn, has given me the belief that I am ready and capable of taking on any challenge that comes my way. This difference truly made a difference and has opened up many more avenues of possibilities.

Weeks

Pounds Lost

%

Body Fat Lost

The challenge allowed me to discover and utilize hidden inner strength and capabilities that I never knew existed.

What was your eating and fitness like prior to starting the challenge?

Prior to the 6 Week Challenge, I lived a very demanding, stressful, exhausting, and unbalanced lifestyle. As a mother, wife, practicing family therapist, and full-time PhD student, I had very little to no time for self-care, so I frequently ate meals that were convenient, which usually means unhealthy.

I did not exercise regularly since I often felt mentally and physically drained when I did have downtime. This rut resulted in me gaining excessive weight and feeling anxious, frustrated, and unhappy. I knew I needed to eat healthier and take better care of myself but I simply did not know how to get out of the rut I was in and perhaps I thought it would have been easier to just stay there.

What healthy habits have you gained from completing the challenge?

The 6 Week Challenge taught me to make better choices overall yet to be bold enough to take risks. The challenge required me to meal prep weekly and to stick to a specific nutrition plan. Through that, I learned how to strategically plan my grocery list, prepare tasteful meals, be consistent with workouts, and remain focused on reaching my personal goal. The weekly repetition allowed me to easily transition into living an overall healthier, happier, and more balanced lifestyle.

I’ve noticed that I am more intentional with what I put into my body and how I treat it (learning and listening to my body); I reach more for the healthier foods and/or say no to foods I know would upset my stomach or make me sluggish. Before the challenge, I would have been too scared, embarrassed, or self-conscious to even try something challenging because of self-doubt. In time, I’ve also noticed myself taking more chances outside and inside the gym.

I have done many things that I have never done or dared to do before and without much hesitation because the inner voice that used to tell me I couldn’t do something has subsided drastically. With continued attempts and practice, I’ve overcome many mental roadblocks and gained mental, emotional, and physical strength and stamina. My busy schedule remains the same but taking better care of myself has helped me to juggle everything while feeling happier and more fulfilled. For that, I will forever be grateful.

What’s your proudest accomplishment or something you were surprised you were able to do?

This is a great question. I truly feel like I’ve accomplished so many things so far.

As I reflect on my journey and add up all the individual things I have been able to achieve, I see the bigger picture and that is a better version on myself, which was the motivating goal that pushed me to sign-up for the challenge in the first place. I have grown into a person I feel proud of and this has given me a boost in self-confidence to show myself to the world. I feel much stronger and braver.

Something that actually surprised me was a workout of the day that consisted of handstands. For those that had never done one before, it was scaled where we could bring ourselves to a handstand with our feet leaning against the wall. I was terrified to attempt it since all I could think of was my arms buckling resulting in me falling and busting my face. Everyone, one by one, attempted it. Some succeeded on the first try and others succeeded after a few attempts. Then the moment of truth came; it was my turn. The coach leading the class signaled me to go. I let out a big squeal and went for it. I nailed it on the first try and held myself up for the entire time –20 seconds! We did it four more times and I went up on every try. This may be small for others but that was a very proud and invigorating experience for me. Next, I take on the rope climb and my first pull-up.

Nutrition Hack – Muffin Tin

Nutrition Hack – Muffin Tin

Nutrition Hack - Muffin Tin

Cook your meals with a muffin tin for easy portion control

Did you know using a muffin tin is a great way to portion control your food? Cooking in a muffin tin will give you about a 3 ounce portion.

Learn more about our nutrition coaching, where we use simple tools and recipes likes this for healthy success.

Egg Muffins

Ingredients

  • 10 eggs
  • 1 cup diced broccoli
  • 1⁄2 cup diced onions
  • 1 cup diced mushrooms
  • 1⁄2 cup diced bell peppers
  • 1 handful of spinach
  • salt and pepper to taste
  • Optional: 3⁄4 pound ham sliced

    Directions

    1. Preheat oven to 350 degrees
    2. Dice up all vegetables
    3. In a large mixing bowl, whisk eggs then add in all the diced vegetables
    4. Pour mixture in greased muffin pan (should fill about 8-10 muffins)
    5. Bake for 18-20 minutes or until toothpick inserted in the middle comes out clean

    Serving size is 1 muffins, makes 8-10

    Nutrition Information:
    1 serving no ham: 80 calories, 6 grams protein, 3 grams carbs, 4 grams fat
    1 serving with ham: 94 calories, 9 grams of protein, 2.4 grams of carbs, 1.8 grams of fat

Nutrition Hack – The Slow Cooker

Nutrition Hack – The Slow Cooker

Nutrition Hack - The Slow Cooker

Use a Crockpot to make this tasty batch of pulled chicken

A crockpot is great tool to use to help you eat healthy and stay on track if you’re short on time. Let the crockpot do the work for you while you are at work! Here is a great recipe for pulled chicken to try!

Learn more about our nutrition coaching, where we use simple tools and recipes likes this for healthy success.

Pulled Chicken (Crockpot Recipe)

Ingredients:

  • 2 sliced onions
  • 1 jar roasted red peppers
  • 1 can hot rotel
  • 4 organic chicken breasts (trim the fat)
  • 1 packet low sodium taco seasoning (spread over chicken)
  • ½ jar fresh salsa

Directions:

  1. Place ingredients into crockpot, in that order (ie: sliced onions first, then jar of roasted peppers and so on)
  2. Cook on high for 6-8 hours
  3. Shred chicken with a fork
  4. Serve

Enjoy!

Nutrition Information: 1 serving: 160 calories, 22 grams protein, 4 grams carbs, 5 grams fat

Rosie crushed her nutrition goals!

Rosie crushed her nutrition goals!

Rosie has only been a member with CrossFit 262 for a few months but has quickly turned into one of our most dedicated athletes. Rosie had an amazing transformation through the 4 weeks of the nutrition challenge, and as everyone at 262 knows, she’s been absolutely crushing the workouts every single day.

She can always be found working on weaknesses before and after class. Rosie put just as much effort into the nutrition challenge as she does in the gym by prepping all of her meals and not going out to eat for the whole month.

Recently Rosie completed a 10K race and for the first time placed first in her age group and PR’d her 10K time.

Congrats to Rosie for putting in the work and finding awesome results. We are extremely thankful to have her as part of the WBG community!

Interested in our nutrition coaching programs? Get your free nutrition guide below and check out our coaching options here.

Rosie’s thoughts on our nutrition coaching…

I participated in this challenge after losing 15 pounds, so it was like the icing on the cake. My body got tighter and my muscles more defined. I compared my body to previous pictures the first week and that is what kept me motivated. I love the recipes. I keep making many like them and I keep lowering my body fat. Thanks to the coaches for the support and making this 28 days challenge easier!

Weeks

Pounds Lost

%

Body Fat Lost

CM off Waist