December 2017 Newsletter


December 2017 Newsletter


~December 2017 ~class schedule changes and up to date schedule  ~January is about YOU ~Birthdays  ~Upcoming Events  ~ROMWOD link  ~Free Trial Class ~CrossFit Kids  ~CPR training ~Showcase Athlete David Gonzales ~Green Chili Chicken

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December 2017

Happy Holidays to our 45 North Community from your team of coaches and owners.  We wish you a joyous Holiday Season filled with peace, health and happiness.  

We had the CrossFit 45 North holiday party this last weekend and had a great time outside of the gym celebrating the season.  It was great to see everyone and their families.  

Please check on the modified schedules below for the upcoming holiday weeks. Only the days below will be modified, any of the other days not mentioned will be normal class times.

*** Holiday Class schedule times:

  • Christmas Day, December 25 – CLOSED
  • Tuesday, December 26 – 5:15 am and 5:15 pm Only
  • Wednesday, December 27 – 5:15 am and 5:15 pm Only
  • Thursday, December 28 – 5:15 am and 5:15 pm Only
  • Friday, December 29 – 5:15 am Only, Open Gym 4:00-6:00 pm
  • Saturday, December 30 – Normal Saturday schedule
  • New Years Day, January 1 – CLOSED
  • Tuesday, January 2 – Resume normal class times

Click HERE for an up to Date Class Schedule

A New Year to focus on YOU!  

CF 45 North wants to help!

We have some really great opportunities to start the year out with YOU in mind and getting YOU back to feeling your best.  Check out the following two events that we are offering the month of January to help jumpstart your year.  The Body composition, measurements, etc. will be 10 days prior to the start of the challenge to help maximize and set you up for success.

Lurong Challenge
When: Challenge begins January 15th
Who: Anyone looking to challenge themselves with better nutrition, exercise and team support.
The Lurong Challenge combines diet, fitness, and accountability in a competitive community driven environment. It creates an unforgettable and interactive experience in which you put life-changing principles into daily practice. And you will have fun doing it. Our online platform is a proven system for improving body composition and performance.  

Cost: $40 until December 28th, then it will increase to $55.  Register NOW as an athlete HERE!!

Body Composition Measurements

When: January 5th
Who: Therapydia Beaverton
Time:  5:00-8:00pm
Where: CrossFit 45 North
Cost: $30 for 2 scans
Other Info: The first scan and measurements will be done at 45 North, the second will be set up by you at one of their locations.  See the flyer below and sign up on the flyer hanging on the garage door.


Be sure to wish these awesome members a Happy Birthday!!  
From all of us at CrossFit 45 North – May all of your birthday wishes come true! 

December Birthdays
  • Alley Van Rhyn – December 25
  • Benito Guzman – December 28
  • Jay Van Rhyn – December 28
  • Chad Mair – December 29
January Birthdays
  • Leah Ivey – January 1
  • Mary Kelly Rossow – January 2
  • Christine Rosencrance – January 7
  • Stephen Berry – January 7
  • Maryann Esteban – January 17
  • Drew Underwood – January 25
  • Vincent Dorgan – January 28

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

We began setting aside time everyday at 5:30 to have ROMWOD on the main televisions at the box.  

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!  Coach Christine will be so proud.

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!


Pelvic Floor Seminar
When: January 19th
Who: Therapydia Beaverton
Time:  6:00 pm-8:00 pm
Where: CrossFit 45 North
Cost: $10
Other Info: more info to come

Handstand Clinic

When: February
Who: Alley Van Rhyn
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more


Deadlift Clinic
When: April 13th
Who: Jennie Ruh
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more
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

Click here for a FREE TRIAL CLASS

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 

    ***Holiday Class times: There will be no CrossFit Kids on Monday December 25, Wednesday December 27, Monday January 1 and Wednesday January 3.

SIGN UP YOUR KIDS TODAY or call/email for information.


Time to renew or get certified on CPR/AED/First Aid Training.

When: January 20, 2018
Time: 10:30-2:30
Place: CrossFit 45 North

The cost is $65 per person and will be a 4 hour long class. Please email us at if you would like to get your spot reserved for this or RSVP on our event page, Click HERE.

All of our trainers will be getting re-certified at this training as well.

ShowCase Athlete

December 2017

David Gonzales

Food Corner

Green Chili Chicken

Green Chili Chicken
(This recipe is one of the many offered in the Lurong Challenge discussed above!)


– 2 1/2lbs boneless skinless chicken thighs
– 2 tsp. cumin
– 1 1/2 tsp sea salt
– 1 tsp ground coriander
– 1 tsp black pepper
– 3-4 tomatillos, husked and diced
– 1 diced onion
– 1/2 lb diced hatch chiles
– 3 cloves minced garlic
– 1 lime for garnish


  1. Lay chicken thighs into bottom of slow cooker.
  2. Sprinkle with the cumin, salt, coriander and black pepper.
  3. Toss chicken to coat with the seasonings.
  4. Add tomatillos, onion, green chiles and garlic. 
  5. Cover the slow cooker and set on low for 5 hours. 
  6. When time is up, remove the lid and shred thigh meat with two forks. 
  7. Let sit for another 20-30 minutes to soak up the juices.

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