May 2018 Newsletter


May 2018 Newsletter



~May 2018 ~What we have to offer ~Birthdays  ~Upcoming Events/Seminars ~ROMWOD link ~Showcase Athlete Jeff Birdsall ~Snatch Seminar Pictures  ~What is your Goal  ~Travel WODs ~Salem Slaughterfest Pictures ~CrossFit Kids ~Massage Therapy ~Basil Lime Chicken with Grilled Veggies and Herb Sauce

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May 2018

Open the garage doors and get some fresh air, springtime is here and we are quickly moving into summer!  

While winter weather drives us indoors to workout and to keep up with all of our functional fitness goals, the spring weather allows us to open up the doors and let the refreshing breeze cool us down, as we workout the stress of the winter months and the everyday grind we have all become used to!  

We continue to have our monthly seminars that lots of athletes seem to be taking advantage of and learning some really awesome skills.  The tips our expert coaches are providing are continuing to create constant PRs.  Keep up the great work and be sure to check out our clinic in July with Coach Greg.  He will be taking us through the Shoulder to Overhead movement.  

We are taking a break from the clinics in June because we have two really awesome events happening.   The first weekend we will be encouraging everyone to attend our 2nd annual camping trip at Fisherman’s Bend Campground from June 8-11th.  The site is a huge group site and will have plenty of room for tents, campers, etc.  Please feel free to bring your family and any friends out to enjoy the weekend or even just for the day.  
We are also having our 6th(!!!) anniversary party on Saturday, June 16th at 9am.  It will be a community workout (probably start about 9:45am after we warm up and split into teams) with a cookout to follow.  Our community is so awesome and we would love nothing more than to have everyone come out and celebrate the 6 years we have been in existence to encourage health, happiness and community 🙂  

If you have any questions about these two events or are interested in more information, email us and we will get all the information you need!


NEW and RETURNING Athletes:
Welcome to Ricci Sandoval who joined us April 23rd an
d to Danielle Calderon who started On-Ramp May 2nd!  It’s great to have you both as a part of the 45 North Community!

Welcome back to Jenny Saldanas and Mary Ellis!  We have missed you both and it is so great to see you both 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! 
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
June Birthdays
  • Irene Longworth – June 3
  • Ethan Dean – June 7
  • Jennie Faber – June 9
  • Morgan Schmidt – June 14
  • Keegan King – June 17
  • Danielle Calderon – June 25
  • Ricci Sandoval – June 30


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!


Anniversary WOD/Cookout

When: June 16th
Who: ALL are invited
Time:  9am
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

When: September 14th
Who: Emery Collins
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more

Pre-Hab/Glute Activation Clinic
When: October 19th
Who: Lindsay Hardison
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more

ShowCase Athlete

May 2018

Jeff Birdsall



Pictures from our May Snatch Seminar

Thanks to Coach Justin for putting on an awesome and informative seminar! We set another precedence with a few athletes getting a PR on their Snatch.   The tips and critiques to each athletes individual movements really showed massive improvement for each athletes snatch 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!



Salem Slaughterfest
April 28th in Salem, OR

Congratulations and Awesome job competing to Coach Justin Kremm, Alex Harrington, Jessica and Tom Gurule!!  

Are you competing in a competition??  We want to show you off, so send us your pictures!


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.


We have an awesome massage therapist to help you keep moving day after day!  Take advantage of what Sarah has to offer!

Sadly, this will be the last month that Shawna Allen will be working out of the space at 45 North.  She is taking appointments through May 31st, so feel free to make an appointment by calling or texting (503)521-3664.  After May 31, she will still be available in Willsonville, OR.

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 offers 15, 30, 60 and 90 minute massages, also open to special requests.

Coach Christine’s Food Corner

Basil Lime Chicken with Grilled Veggies and Herb Sauce


Basil Lime Chicken with Grilled Veggies and Herb Sauce

Ingredients: Sauce
– 2 limes, zested and juices
– 1 1/2 cups torn fresh basil
– 6 tbsp safflower oil
– 2 tbsp red wine vinegar
– 4 cloves garlic, smashed and peeled
– 2 tsp ground cumin
– 1/4 tsp red pepper flakes
– 1/2 tsp sea salt

Ingredients: Chicken
– 1 lime, thinly sliced
– 1/2 cup torn fresh basil
– 2 tbsp safflower oil
– 4 cloves garlic, smashed and peeled
– 1 tbsp reduced-sodium soy sauce
– 1/2 tsp ground cumin
– 2 lbs boneless, skinless chicken breasts, each cut in half horizontally to make thin cutlets
– 1/2 tsp sea salt

Ingredients: Grilled Vegetables
– 3 zucchini, sliced into 1/2 inch-thick rounds
– 4 tsp safflower oil, divided
– 1 tsp sea salt, divided
– 1/2 tsp ground cumin
– 4 ears of corn, husked
– 2 cups cherry or grape tomatoes
– 3 bunches green onions


  1. Prepare sauce:  To a food processor, add all sauce ingredients. Pulse until smooth.  Set aside.

  2. Prepare chicken:  To a large bowl, add lime slices, basil, oil, garlic, soy sauce and cumin; stir to combine.  Add chicken to bowl, turning to coat.  Cover and refrigerate for 30 minutes.

  3. Prepare vegetables: Preheat grill to medium-high and lightly grease grate.  In a bowl, toss together zucchini, 1 tsp oil, 1/2 tsp salt and cumin.  Brush corn with 1 tsp oil and sprinkle with 1/4 tsp salt.  Place corn and zucchini on grill; close lid and cook, turning occasionally, until tender and grill-marked, 10-14 minutes for zucchini and 15 minutes for corn.  Transfer to a large baking sheet; cover loosely with foil to keep warm.

  4. On metal or soaked wooden skewers, thread tomatoes.  Brush tomatoes and green onions with remaining 2 tsp oil and sprinkle with remaining 1/4 tsp salt.  Place on grill; close lid and cook, turning occasionally, until tender and grill-marked, 2-3 minutes for green onions and 3 to 5 minutes for tomatoes.  Add to baking sheet; cover to keep warm.

  5. Reduce heat to medium.  Remove chicken from marinade; discard marinade.  Pat chicken dry and sprinkle with 1/2 tsp salt.  Place on grill; close lid and cook, turning once, until there is no longer pink inside, 6-10 minutes.  Cover chicken loosely with foil to keep warm

  6. Cut corn kernels from cobs; toss together remaining corn kernels, zucchini, tomatoes and 2 tbsp sauce; divide among plates.  Divide chicken among plates, drizzle with remaining sauce.

  7. Enjoy!

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