April 2018 Newsletter


April 2018 Newsletter



~April 2018 ~What we have to offer ~Birthdays  ~Upcoming Events/Seminars  ~ROMWOD link ~Donate Blood ~Deadlift Seminar Pictures  ~What is your Goal  ~Travel WODs ~Poker Night Pictures ~CrossFit Kids ~Showcase Athlete John Oh  ~Massage Therapy ~Spicy Garlic Shrimp and Cauliflower Fried Rice

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April 2018

We are moving fast through 2018!  Another “Open” season has come and gone.  We crowned the CF45 North team Intramural Open champions friday night with our annual poker night and want congratulate Team Anarchy.  They made a push for the final week to create a comeback in order to re-claim the cup!  You can see how close it was below, a small 154 point spread.

We want to thank everyone who helped out and who attended!  Jeff Birdsall was a huge help with getting the point system set up as well as our team captains, Erica Tan (Team SP) and Kate Dillon (Team Anarchy), for gathering all of the score sheets and imputing the scores.  We had a blast and know that Team SP is already chomping at the bit for 2019!

2018 total scores:
Team Anarchy total – 8842        Team SP total – 8688

History of the CrossFit 45 North Intramural Cup Winners:
2018 – Team Anarchy
2017 – Team SumoPrancercizors
2016 – Team Anarchy


We are looking forward to the monthly seminars we have set up for this year!  Please take a look and come on out for a hands on lesson.  Our coaches have so much knowledge and this has been a great way to get them to share all they have.

We also have another Blood Drive coming up.  Look for the details below and the link to sign up!  Each pint donated, saves 3 lives.  This is so important and with all of you being healthy individuals, its a simple and fast way (no more than an hour) to help out people who really need your help.


NEW and RETURNING Athletes:
Welcome to Tim Dooley who started On-Ramp March 30th and Sandy Deal who joined us officially April 3rd!  It’s great to have you both as a part of the 45 North Community!

Welcome back Irene Longworth!  We have missed you and its great to see you back at the box!

Do you know someone…
Who is interested in CrossFit or just getting into better shape?  We offer something for everyone as well as body recovery!  Lets get these individuals into our supportive community.  With some guidance and all of our support, they will reach their goals and begin feeling a change they will love.

This is what we have to offer!!



Be sure to wish these awesome athletes a Happy Birthday!!
From all of us at CrossFit 45 North – May all of your birthday wishes come true! 
April Birthdays
  • Sarah Glidden – April 2
  • Jeff Leib – April 6
  • David Gonzales – April 7
  • Patty Barrington – April 11
  • Hyun Birdsall – April 13
  • Joan Scritsmier – April 13
  • Jenny Saldanas – April 30
May Birthdays
  • Sara Sorbo – May 5
  • Edwin Periera – May 8
  • Jennifer Cason – May 9
  • Julia Richard – May 11
  • Andrea Runde – May 17
  • Emery Collins – May 22
  • Courtney Cason – May 25


ROMWOD @ CrossFit 45 North
(Range OMotion Workout Of the Day)

We are setting aside time everyday at 5:30pm to have ROMWOD on the main television.  

Did you know? You can sign up for a free 7 day ROMWOD trial.  If you love it, get signed up by clicking on the picture.

Give ROMWOD a try and get all flexy and swole!  Its great for a rest day workout.

Click on the photo to check out their site and sign up with your fellow athletes at CrossFit 45 North.

For 2018, we will have a clinic/event planned by your coaches and peers for each month in 2018.  If you have any ideas for future clinics/events, let us know!


Snatch Clinic

When: May 11th
Who: Justin Kremm
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more

Pre-Hab/Glute Activation Clinic

When: June 1st
Who: Lindsay Hardison
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more

Shoulder to OverHead Clinic
When: July 20th
Who: Greg Casey
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more
Mobility Clinic

When: August
Who: Christine Rosencrance
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more

**Rowing Clinic (NEW!)
When: September 14th
Who: Emery Collins
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more


We will have the Blood Mobile at CrossFit 45 North! The simple task of donating a pint of blood will take ONLY one hour of your time (less than 10 minutes to do the actual donation) and will help so many people.
Please do your part to save lives, this is so important and so easy.  Whatever fear you have to donate, is nothing compared to the people who will need and use your donation.

Sunday, April 29th – 9am until 2pm @ CrossFit 45 North

Register for your spot by clicking this link and be sure to enter the SPONSER CODE=EVERYDAYWARRIOR (one word).

Thank you so much!! For an extra incentive – All donors who come to donate at your blood drive will automatically be entered in a sweepstakes to win one of three $1,000 gift cards to The Home Depot®*, courtesy of Suburban Propane.

Pictures from our April Deadlift Seminar

Thanks to Coach Jennie for putting on an awesome seminar! We had a number of athletes set a PR on their Deadlift after some tips and tricks to proper technique.

See above for the upcoming monthly seminars.

Are you traveling this spring or summer and don’t want to miss a workout?
100 workouts just for you!
No equipment necessary! Click on the picture to get to the link.

Check out our Travel WOD page!



Poker Night!!


CrossFit KIDS @ 45 North 

CrossFit KIDS is here to stay!!  Get your kids signed up today.  
Click on the logo above to get more information.

  • When: Mondays & Wednesdays
  • From: 3:45 – 4:15 
  • Who: kids age 5-12 years old 
SIGN UP YOUR KIDS TODAY or call/email for information.


ShowCase Athlete

April 2018

John H. Oh


We have these two awesome ladies to help you keep moving day after day!  Take advantage of what they have to offer!
New Hours for both of our therapists!!!!  Call for questions or to find a time that works best for you!

Shawna Allen – Perfect Imbalance 
Shawna is available every Monday and Thursday – call, text (503-268-7687) or check out her site (click on her name) to make your appointment.  She mainly offers 60 and 90 minute massages, but is open to special requests.

Sarah Gliddan
Sarah is available every Saturday from 10:00am to 2:00p or by appointment,  You can call or text (541-521-3664) to set up an appointment.  She will be offering 15, 30, 60 and 90 minute massages, also open to special requests.

Coach Christine’s Food Corner

Spicy Garlic Shrimp and Cauliflower Fried Rice


Spicy Garlic Shrimp and Cauliflower Fried Rice

– 1 lb. shrimp
– 1 Tbsp avocado oil or olive oil (+an extra tsp)
– 1 head of cauliflower, grated
– 4 cloves fresh garlic, minced
– 3 cups fresh chopped kale – Removing tough stems
– 1 large egg
– sea salt and pepper to taste
– 1 Tsp chili flakes


  1. Fry an egg and set aside.

  2. Heat oil in a large skillet over medium-high heat.

  3. Once hot, add shrimp and cook for 1-2 minutes on each side until cooked through.  Season with salt and pepper and set aside.

  4. In the same skillet, drizzle olive oil and add garlic and kale.  Saute until softened.

  5. Add the cauliflower rice, chili flakes and fried egg.  Season with salt and pepper.

  6. Stir fry for about 5 minutes and then add shrimp back to the pan.  Cook for about 1-2 more minutes until the shrimp is re-heated.

  7. Enjoy!

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