Welcome to Junction City CrossFit

Welcome to Junction City CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

  • "Tis the Season


        'Tis the season for family and friends to gather. You know what that means: food, desserts, and drinks…..lots of them. What is one to do? Eat, drink and be merry, right? Well, yes and no. Why is it that once Thanksgiving hits we lose all hope for eating healthy and subconsciously make a note to start fresh on the New Year?  Okay guys, I'm not trying to be a food nazi and I'm not saying you shouldn't enjoy these treats. We are all faced with those goodies that we all know will negatively affect our performance. The key is being prepared and having an alternative that will still satisfy.  I love making better alternatives for my family and friends, and yes, they all enjoy them.  Now if you're not use to eating these paleo-type treats, be mindful that they will not taste exactly the same. It's like eating a strawberry jolly rancher and then biting into a real strawberry and wanting the real strawberry to taste like the candy.  It's not going to happen.  Just because something doesn't taste like something familiar it doesn't mean its not tasty.  So go with an open mind when making these treats and remember that they are a better, healthier alternative to those traditional treats we all make. Here's to staying on track and keeping that healthy lifestyle, even during the holidays. Below is a recipe for a candy, a cookie, and a couple of links for some better adult beverages. I hope they help ease the stresses of holiday eating. These recipes come from  "Make it Paleo" cookbook by Bill Staley and Hayley Mason:

    Peppermint patties


    * candy molds

    * (optional) clean unused paint brush  


    * 1 cup 62% dark chocolate

    * 1 tsp peppermint oil

    * 1/2 cup coconut oil

    * 1/4 cup shredded unsweetened coconut

    * 1 tsp pure maple syrup


    1. Melt chocolate on low, and add 1/4 tsp of peppermint oil.

    2. In a small mixing bowl, combine coconut oil, shredded coconut, 

    maple syrup, and remaining peppermint oil. 

    3. Stir all ingredients until well blended.

    4. With paint brush, paint melted chocolate into candy molds or just pour a small 

    amount of chocolate into bottom of candy molds and make sure it covers it all. 

    5. Place the molds in freezer for 10 mins. 

    6. Fill molds with mint filing, and place in the freezer for an additional 10 mins.

    7. Cover tops with a layer of chocolate and freeze at least 10 mins, or until you are ready

    to enjoy them. 

    Chocolate Chip Cookies


    * 3 cups almond flour

    * 1 tsp baking soda

    * 1 tsp salt

    * 2 eggs 

    * 1/2 cup pure maple syrup

    * 1 tsp vanilla extract

    * 1/2 cup coconut oil

    * 1.5 cups 62% dark chocolate chips


    1. Preheat oven to 370*F. 

    2. In a medium-sized mixing bowl combine dry ingredients

    3. In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer.

    4. Pour wet ingredients into dry and beat with hand mixer until combined

    5. Melt coconut oil, pour into batter, and continue to blend until combined.

    6. Stir in chocolate chips.

    7. On parchment-lined baking sheet, drop balls of cookie dough, about a tablespoon in size.

    And gently press flat, as they will cook in the shape you leave them. 

    8. Bake 12 mins

    9. Let cool and serve

    The following links contain drinks that are not suitable for children:


    If you're into the science behind it all (and whether or not it's paleo) here's another great read:


  • Why aren't you Journaling?


    Do you consistently keep track of your CrossFit training?

    Something I have noticed in our gym members lacking, is journaling and writing down your work. Before I try to convince you on the why you should be journaling, Here is an excerpt from the CrossFit.com website.

     CrossFit is an evidence-based fitness program. Meaningful statements about safety, efficacy and efficiency — the three most important and interdependent facets of any fitness program — can be supported only by measurable, observable, and repeatable facts, (i.e., data).

    “CrossFit is empirically driven, clinically tested and community developed.”

    “We offer the world's most useful definition of fitness: increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which is measurable using the basic terms of physics (force, distance and time). “

    This is where journaling comes in.  If you are not writing down the work you do, how can you collect data and make meaningful interpretations about how you are progressing?  If you don’t know your 1 rep-max for your lifts, and max number of pull-ups you can do- you are stalling your own progress.  Keeping a journal allows you and YOUR coach to see how you are progressing- Going to your coach empty handed will automatically get asked, “Where is your journal? “

    Here is what’s tricky about CrossFit…..the workouts don’t get easier as you get more fit- your level of exertion and effort will feel the same.  Take a 1 mile timed run, the first time you complete it in 8:42- you go all -out effort and you know you busted your butt for the entire run.  Now 2 months later you do a 1 mile timed run again and you run it in 8:02 you still went all out effort and busted your butt.  But your FITNESS improved!  Had you not written your two run times down, you may not have remembered your first run time and felt you didn’t do much better the second time you did it.   I’ve seen this happen on several occasions with athletes, including myself.  They thought they performed poorly on a workout, we go look at their previous times before and they surprise themselves. They killed their old time!  But you won’t know that if you don’t write it down. 

    Last reason…….there are some days that are crappy.  The bar is heavy, feet slow, and you aren’t happy with the day/days/week you are having at the gym.  Looking back on where you started can give you a real sense of how far you have come with your fitness and that every day is a step closer to your goals. 

  • Holiday Hustle



    5 Steps to Eating Healthy(ish) over the Holidays!

    By Christina Spencer

    Thanksgiving is over and we have one more major holiday to get through! Tis the season for family, food, parties, and lots of potential to derail our healthy eating habits. Now, I’m all about eating great food, who isn’t? But, eating unhealthy every day is not okay. You might say, “But Christina, everyone at my office brings desserts, and we are having potlucks and cocktail parties every weekend until New Years; how can I do this??” Well there are a few things you can do so that you can still have a great time, enjoy foods you love, (just not ALL of them!) and not completely throw your health and fitness goals out of the window!

    1. Eat before you head out! Having a full stomach before you arrive can help you not mindlessly eat. Ensuring you have eaten a solid breakfast, can make the dessert tray at work not look so appealing. Arriving to work or a party in a starved state will almost guarantee that you will eat more than you planned to. Better yet, bring a healthy option, that you enjoy eating as well!

    2. Chew Gum: this is something I have used to help me with my tortilla addiction! I know I’m going somewhere that will have unlimited access to a weakness, ie; cake, doughnuts, tortillas, I will keep gum in my purse. Easy way to help yourself not go crazy at the potluck table!

    3. Have a Plan! Know what you want to eat/drink before you get there and stick to it! Tell a friend/spouse/coworker what your limit is and have them help you be accountable!

    4. Continue training! Many folks begin to make excuses at this time of year. “I’m too busy!” “I’m too tired!” “This month is crazy!” Keeping a schedule and holding yourself accountable is good for your physical being as well as your mental health! Continue to take care of your body with regular exercise! Added bonus you get see your favorite coach and friends at the gym!

    5. And last…….don’t beat yourself up when you stray from you plan- but don’t chalk it up to a bad weekend and start over on Monday either. (I think everyone has done this at some point!) You can go back to healthy eating the very next meal!

    Enjoy your Holidays and Happy Training!!!

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