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June 2019 - Volume 22

Putting the FUN in Functional Fitness

When I teach the lifts in Foundations class, I talk about how the deadlift is super functional, a great way to move heavy loads from the floor to say, your trunk. One time a new member asked me, well, what about the snatch, how is that functional? My answer was that it is the FUN part! Honestly, I don’t see myself using the snatch outside of the gym as I work in the yard but I will say that inside the gym, it is my favorite lift!

Not everyone has the same definition for fun. Some like to warm up with games, others prefer an impromptu dance party between heavy sets of deadlifts, still others look forward to long runs. Our goal as coaches is to help everyone find some fun in their hour with us! Sometimes this is us asking our members to try something new and to be ok with not being good at something right off the bat. Personally, I am garbage at ball sports, but I’m game to keep trying because I know I’ll at least laugh and get out of breath. It’s ok to fail!

Summer is a great time to try something new and maybe discover a new fun activity! Rent a mountain bike and hit the trails in Brown county state park, swim laps over at the pool, fall back in love with running, or commit to progressing in a gymnastic skill. These are just a few ideas. Remember, growing up doesn’t have to mean you stop having fun and playing games!  Go out and find your fun!

  • June 15th – Brown County Trail Run. Meet at BC State Park at 3:00 pm for a trial run and then head back to the Hambling’s for a cookout! See the Facebook event for more details (or email
  • June 21st – Nichole brings POUND to Ripcord at 6:30 pm!
  • June 29th – Dale HollAR Adventure Race:
  • July 5th – First Friday Free Community WOD! Backyard BBQ is the food theme for this month!
  • Aug 3rd – Tough Mudder in Columbus! Join our team as we tackle the obstacles of the Tough Mudder together! See our FB member group for more info on how to join the team.
  • Sept 14th – Festivus Same Sex Pairs Comp – For more info and to register click here:

Member Highlight

Nichole Fletcher

  • How long have you done CrossFit? 
    • I started CrossFit in September 2017

  • What is your favorite CrossFit movement/WOD/lift? 
    • I love deadlifts and sled pushes!

  • What is something that most people at the gym wouldn’t know about you
    • I’m a group fitness instructor and have taught several formats over the years. I really enjoy my time at the gym…but I also really enjoy beer and donuts. (I’m sure everyone knows that already).

  • What is a fitness goal you have for the upcoming year? 
    • To start taking my training more seriously 😉 Focus more on form. Be more consistent. Maybe eat better?

  • What is a hobby you have that is NOT CrossFit related?
    • Like most old ladies I enjoy hand quilting (true story) and reading. I also love hiking and being outdoors with my family.

  • What advice would you give someone who is afraid to try CrossFit? 
    • One of the best decisions I’ve made was signing up for my 1st CrossFit class. Moving heavy stuff is so incredibly empowering! This format is for everyone and carries over so well in day to day life. Find people who will encourage and push you. You’ll smash through goals you never thought possible. Shout out to 5am!

  • Tacos or Pancakes?
    • Ah! I don’t want a life where I’d have to choose. Tacos.

Zevia Grapefruit Sour

What can I say, other than it’s summer break and a tasty beverage is part of the experience! Enjoy responsibly!


  1. 3 oz bourbon (I used 50 ml)
  2. 1/2 oz fresh grapefruit juice (I used half an orange)
  3. 1 can Zevia grapefruit citrus soda (1/2 can for me!)
  4. 2 lemon slices for garnish (lime, because that’s what was handy)


  • Mix together bourbon and grapefruit juice in a collins glass over ice. (I’ll be honest, I just used a regular glass)
  • Top off with Zevia grapefruit citrus soda and lemon slices if desired!

Wrist Mobility 101:

Here is a simple and effective wrist mobility program!


Each of these should be done with straight elbows, fingers outstretched, weight bearing down through the wrists; their purpose is to prepare the wrists for load bearing in the following exercises
1a. Palms down, fingers pointing back at knees

1b. Palms down, fingers pointing away from the knees

1c. Back of hands down, fingers pointing at knees

* Try swinging the elbows in an arc to change the pull in the forearm muscles
Hold each position for 4 to 6 slow breaths.



2 and 3 both add closing the fist to the wrist bend; for both:

* back of hands down * straight elbows * weight bearing through wrists

*6 to 8 repetitions of each

2. fingers pointing inwards

3. fingers pointing outwards, arms internally rotated in the shoulder joints


4a. Knuckle support, wrists and elbows straight
4b. Bend the wrist and straighten the hand; do not bend the elbow in this part

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