Skip to content

June 2018 - Volume 16

New Classes and New Class Times

You’ve probably heard by now that we have expanded our classes! We have added a noon CrossFit class for the lunch crowd on Mondays, Wednesdays, and Fridays. We are also offering two new classes, CrossFit Lite and a Teen Class.

CrossFit Lite Class: This class will incorporate all of the traditional CrossFit methodology of constantly varied, functional movements performed at high intensity, but scaled down for athletes wanting a lighter option. If you are new to CrossFit, this is a great class for beginners.

Teen Class: This class is designed for ages 14-18. Classes are Monday, Wednesday, and Friday from 3:45-4:45 pm. This class is specific to teenagers with a focus on technique, moving safely, and building a foundation of functional movements. Our goal is to improve athlete strength and endurance while having fun.

We hope you take advantage of these new hours and options!


Mobility Highlight

Hey Ripcord! You’ve probably seen that we program mobility each day but don’t always have time to do it together as a class. Mobility can be your homework! In order to help our members learn the movements, we are going to highlight some of the more common stretches that you will see programmed. Remember, you can do CrossFit for awhile without doing mobility, but eventually you’ll have to stop and focus only on mobility. You can’t do one without the other! – Coach Jeff

The first two movements are both focused on the lower body. Pigeon and Couch both stretch the thighs, groin, back and psoas. If your hips and IT bands are tight, these two movements will make a big difference!

Pigeon Pose – Can be done on the floor as shown below or if you are really tight, do the same movement on a tall box or stack of plates. The goal is to keep the lower leg parallel to the hips, not angled. Keep your hips square, don’t let them roll. If you feel any pain or discomfort in the knee joint itself, pull the heel closer to the groin until pain is gone. Slowly over time the foot can be moved outward, and the goal would be to get the knee angle 90 degrees.

Couch Stretch – To set up for couch, place one foot on a bench or the wall with the knee on the floor. Take the other leg into a lunge position. Lengthen through the back hip as much as you can. Squeeze your glutes and brace your abs as you raise your chest. Focus more on getting your chest upright than forcing your shin vertical. As you practice over time, you should be able to get the knee closer to the wall and maintain an upright chest position.



  • June 12th – Punchcard Social at 4th Street Bar – No actual punch cards but just an evening out for dinner and drinks! Join us at 7:30 pm.
  • June 16 – Brown County Trail Run and BBQ – Join us for a run in Brown County State park and then a pitch in BBQ at the Hamblings. Details in our Members Facebook Group.
  • June 23rd – Ripcord hits the water! Join us for an informal gym outing at White Rock Park We will leave after class that Saturday and carpool to the park. Print your wavier out beforehand and have your cash ready to go!
  • July 6th – First Friday Free Community WOD – Pitch In Theme is Backyard BBQ to celebrate the 4th of July! Wear you most patriotic attire for the WOD!
  • We have a google calendar of upcoming races and events – see our member FB group or email us for more information!

Member Highlight – Trenton Miller

  • How long have you done CrossFit? 
    • I started crossfit about year and a half ago at the recommendation of my fiancé.

  • What is your favorite CrossFit movement/WOD/lift? 
    • Sled pushes and assault bike sprints.

  • What is something that most people at the gym wouldn’t know about you
    • I’m a certified sailor with the American Sailing Association.

  • What is a fitness goal you have for the upcoming year? 
    • Dubs and hand-stand walks, and I’m finally starting to make progress.

  • What is a hobby you have that is NOT CrossFit related?
    • I like to dabble in many things; biking, sailing, canoeing, painting, ect.

  • What advice would you give someone who is afraid to try CrossFit? 
    • There is a lot of misconceptions about what the sport really is, but once you talk to the coaches and try a couple classes you’ll get hooked. Crossfit provides wayyy more than any standard gym. Don’t be a lame-o! Just give it a try!

  • Tacos or Pancakes?
    • Pancakes, but ONLY if they have chocolate chips.

Ultimate Gazpacho

Recipe found here:

Soon it will be time to hit up the farmers market and snag some fresh produce! This chilled summer soup will hit the spot on the humid evenings in June and July.


  • 2 ½ pounds ripe red tomatoes (about 4 large or 9 small)
  • 1 small Vidalia onion (½ pound), peeled and cut into rough 1″ chunks
  • 1 small cucumber (½ pound), peeled and seeded
  • 1 medium red bell pepper, cored and seeded
  • ¼ cup fresh basil leaves, plus extra for garnish
  • 1 large garlic clove, peeled
  • ¼ cup extra-virgin olive oil
  • 2 tablespoons sherry vinegar or red wine vinegar
  • ¾ teaspoon fine sea salt
  • Freshly ground black pepper
    1. To prepare your veggies, place your blender bowl, a medium serving bowl, and a small bowl on the counter. Core the tomatoes and cut them into rough 1″ chunks. Reserve about ¼ cup of the juicy tomato seeds and place them in your small bowl (we’ll use them as a garnish later). Add half of the tomato chunks to the blender, and the other half to your serving bowl. Add all of the onion chunks to the blender.
    2. Cut off about one-fourth of the cucumber. Finely chop that piece and place it in the small bowl. Slice the rest of the cucumber into rough 1″ chunks, and divide them between the blender and the serving bowl. Cut off about one-fourth of the bell pepper, finely chop that piece, and add it to the small bowl. Slice the rest of the bell pepper into rough 1″ chunks and divide them between the blender and the serving bowl.
    3. To the blender, add the basil, garlic, olive oil, vinegar, salt and about 10 twists of black pepper. Securely fasten the lid and blend, starting on low and increasing to high speed, until the mixture is completely smooth, about 2 minutes.
    4. Pour the contents of the serving bowl (the remaining chunks of tomato, cucumber and bell pepper) into the blender. Fasten the lid and blend for just 10 to 20 seconds, until the ingredients are broken up into small pieces. Stop there, or blend a little longer if you prefer smaller pieces.
    5. Add a small pinch of salt to the small bowl of garnishes, stir, and store it in the fridge. Chill the soup for at least 2 hours, or up to 24 hours.
    6. Before serving, taste, and add additional salt (I sometimes add another ¼ teaspoon) and/or black pepper if necessary. To serve, divide the soup into small bowls or cups, and top with the reserved cucumber and bell pepper. Top with a few tiny or torn basil leaves and a light sprinkle of pepper. Leftover servings keep well, covered and refrigerated, for 3 to 4 days.
Back To Top