February 2018 Newsletter


February 2018 Newsletter




~February 2018 LOVE yourself again ~New Website ~Handstand Clinic ~Friday Night Lights ~Birthdays  ~Upcoming Events/Seminars  ~ROMWOD link  ~Pictures from Events ~Free Trial Class ~CrossFit Kids ~Showcase Athlete Maryann Esteban ~Massage Therapy Update ~Spicy Garlic Shrimp Cauliflower Rice

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February 2018

AAhhh February…the month of L.O.V.E.  It marks the month and the time to fall in love again…and you can find that love at CrossFit 45 North.  Who will you be falling in love with you ask?  IT’S YOURSELF!!

This month, get back to finding the love for yourself that has been lost.  It is ok that maybe you have forgotten how to workout, it is ok that it has been months or years or even decades since you have done any active movements at all!!  We have some pretty awesome trainers who are ready to get you back to loving yourself and feeling your best.  Not only do we have the trainers to guide you and help you, we have the community to support you!

We have made it easy to get set up – Check out our NEW website www.crossfit45north.com where you can look around at what we offer and the community of people you will be joining.  You can sign up for a Free Trial Class or you can get set up with the On-Ramp Program.  The On-Ramp Program gets you 3 one-on-one training sessions with one of our trainers to learn all about the CrossFit movements and infamous CrossFit vocabulary.  With this Program, you get one month of free CrossFit!

Grab a friend or come make some new friends on your quest to find the love that has been lost, the LOVE of yourself!!  There is love within, let us help you rediscover it!

New Athletes at CrossFit 45 North:
~ Rachel Char – January
~ Ariana Wittlake – January
~ Justin Davis – January
~ Keegan King – January
~ Susan Villanueva – February

Welcome back Melody Vega!!

Click HERE to see our NEW website

Handstand Clinic
When: February 16th (TOMORROW!)
Who: Alley Asper-Van Rhyn
Time:  6:00 pm-8:00 pm
Where: CrossFit 45 North
Cost: $10 ONLY
EVERYONE IS INVITED!  Bring your friends!Handstands, Handstand push ups, Handstand walking….all of this will be addressed in this 2 hour clinic. Whether it is a part of your 2018 goals or you are just looking for ways to improve on your handstand skills, this is the session you do not want to miss.
Our very own Alley Asper-Van Rhyn will be leading this clinic.
1. Intro – What to expect/Class format
2. Warm-up – Full body and wrist
3. How to Fall
4. Let’s Handstand
5. Fun Time
6. Free Practice!

The Cup is Back up for Grabs in 2018!
CrossFit 45 North Intramural Open & CrossFit Open Friday Night Lights!

CrossFit 45 North will be doing the 5 programmed CrossFit Open workouts internally, alongside the entire CrossFit world, (the CrossFit Open is a series of five workouts for athletes around the world to qualify for the CrossFit Games in August 2018).  Each Friday night we will host an awesome atmosphere where athletes, at all ability levels, will be showing off their functional fitness at its very finest.


The twist is that each person who is committed to the 45 North Intramural Open, will be on a team. If you participated last year, you will remain on the same team (Team Anarchy or Team Prancercizers). If you are new to the Open and want to participate, we will place you on one of the two teams!

If you want to participate, the cost to sign up will be $10 (cash ONLY please) which should be given directly to a coach and they will place your name on the sign up sheet at the box.

***Note – For this in-house competition, the main emphasis of points will be on participation-NOT performance!  If you are worried about “not being ready” – don’t be!  All that is required is that you show up, do work, have fun and cheer on your teammates.  As you will see in the rules below, all of the points will be awarded based on SPIRIT and PARTICIPATION! 

Our goal is to make this a fun experience for everyone by bringing our community together, all while testing the hard work that we put in each week!

For MANY MORE details, check out the following Link: CF45N Intramural Open

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! 
February Birthdays
  • Ene Sokk – February 3
  • Kate Dillon – February 7
  • Cynthia Gonzales – February 11
  • Lori Edelman 🙂 – February 16
  • Justin Kremm – February 20
  • Jeff Birdsall – February 24
March Birthdays
  • Brenda Wilson – March 7
  • John Oh – March 21
  • Greg Casey – March 23


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 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!  Erica Tan and our featured athlete of the month Mary Kelly both live by ROMWOD…ask them why its so awesome and get started today!

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!


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

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

Pictures from our January Events!!  Thanks to everyone who came out to learn about Pelvic Floor Strength and for attending the CPR/AED/First Aid Class.  See above for the upcoming events, one scheduled for each month!

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 

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

Winning is getting on top of the box at the end of CrossFit Kids Class!  #startthemyoung #cfkids #winning


ShowCase Athlete

February 2018

Maryann Esteban

Sneak Peak: “When I started CrossFit My goal was to just to feel good about myself. but I got more than that.I realize that I didn’t just joined a gym but I joined a community filled with amazing people and gained amazing friends that I call now my Ohana’s. 45N you guys made me realize that working out can be fun. Thank you and Love you guys You guys can’t get rid of me now”


Did you know this existed???

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

**Starting Saturday, January 20th we will also be welcoming a new Massage Therapist:

Sarah Gliddan
Sarah is available every Saturday (starting January 20th) from 10:00am to 2:00p,  You can call or text (541-521-3664) to set up an appointment or stop by the box.  She will be offering 30, 60 and 90 minute massages, also open to special requests.

Food Corner by Coach Christine

Spicy Garlic Shrimp Cauliflower Rice


– 1 lb. shrimp (fresh or frozen)
– 1 Tbsp avocado oil or olive oil (add an extra tsp)
– 1 head cauliflower, grated
– 4 cloves fresh garlic, minced
– sea salt and pepper to taste
– 1 tsp chili flakes
– 3 cups fresh chopped kale


  1. Heat 1 Tbsp of oil in a large skillet over medium-high heat.
  2. Once hot, add the shrimp and cook until cooked through/pink.  
  3. Season with salt and pepper, set aside.
  4. In the same skillet and a drizzle of oil, garlic and kale. Saute until kale is softened.
  5. Add the cauliflower rice (grated head of cauliflower), chili flakes and season generously with salt and pepper.
  6. Mix for about 5 minutes, then add shrimp back to the pan and cook for about 1-2 minutes until reheated. 
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