January 2018 Newsletter


January 2018 Newsletter


~January 2018 ~Up-to-date class schedule ~Lurong Challenge ~Pelvic Floor Strength Seminar  ~CPR training ~Birthdays  ~Upcoming Events/Seminars  ~ROMWOD link  ~Free Trial Class ~CrossFit Kids ~Showcase Athlete Mary Kelly Rossow ~Massage Therapy Update ~Apple Cinnamon Chia Seed Pudding

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January 2018

Happy New Year to you all!  

In the fitness industry, January is the month of starting new habits for a new you!  We love and appreciate you all just as you are, so we are not looking to create a “new you”. What we do want and strive to be, is your biggest fan and biggest supporter  to help you work towards and reach the goals and habits you have, to create the best you…for you!

On January 1st, the official CrossFit 45 North Goal board was wiped clean and a new layer of paint was placed.  The year 2018 is starting with the cleanest slate it could ever possibly start with.  Now its up to you to fill that goal board!  We cannot wait to see what you have in store for yourself and we cannot wait to get you there.

“Live each day to the fullest. Live each day with enthusiasm, optimism and hope.” – Ronald Reagan

There are so many ways to live your life to the fullest each day. Tell the people you love, that you love them. Say hello to each person you pass by. If sometime makes you angry, acknowledge this and move on to something that makes you happy. Say please every time. Say thank you every time. Say I forgive you or I am sorry when it is needed.  Holding grudges are too heavy to hold for long.  Give hugs and share stories.  Learn from your mistakes, mistakes help you grow.

We know you are all awesome and this year we are excited to see the extent of your awesomeness.  You will reach goals and do things you didn’t think you would be able to do.  We want to celebrate your successes with you.  

Live life everyday for you and be the happiest you can be.  Allow yourself to feel that happiness. 

Thank you 2017 and Cheers to 2018, may greatness fill CrossFit 45 North.

New Athletes at CrossFit 45 North:
~ Cheryl Haley – January
~ Kadi Flemming – January

Welcome back Morgan Schmidt and Sara Sorbo!!

Click HERE for an Up-To-Date Class Schedule

Lurong Challenge

When: Challenge begins JANUARY 15th -MONDAY
Who: Anyone looking to challenge themselves with better nutrition, exercise and team support.

Cost:  $55
What is it:  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.  

  Register NOW as an athlete HERE!!


Pelvic Floor Seminar
When: January 19th
Who: Therapydia Beaverton
Time:  6:00 pm-8:00 pm
Where: CrossFit 45 North
Cost: Free for CrossFit 45 North athletes!!!

Time to renew or get certified on CPR/AED/First Aid Training for adults, children and babies.

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 cf45north@gmail.com 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.

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! 

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
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

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!


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

These kids are rocking the famous holiday classic CrossFit workout: “12 days of Christmas”


ShowCase Athlete

January 2018

Mary Kelly Rossow

Sneak Peak: “It took me a long time to figure out that working out wasn’t an option for me, it had to be a part of daily life. I tried gyms, classes, dreaded videos, tri-athalon training, but nothing has brought me more joy than crossfit. I love the challenge, I love learning new things, and most importantly I love the people. Crossfit created a new way of life for me and I am ever so grateful! Now I just need to get that tattoo.”


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

Apple Cinnamon Chia Seed Pudding


– 2 cups unsweetened non-dairy milk
– 1/2 teaspoon vanilla extract
– 2/3 cup chia seeds
– 2 tablespoons unsweetened coconut flakes
– 2 teaspoons cinna
– 2 apples, cored and chopped


  1. For warm chia seed pudding, place milk and vanilla extract into a saucepan, and warm over low heat for 2 to 3 minutes. The milk does not have to be boiling hot, just warm enough for your taste. Add chia seeds to a cereal bowl.
  2. When the milk is warm, add the milk to bowl of chia seeds.
  3. Stir continuously for about 2 minutes while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes.
  4. Top with coconut flakes, apple slices, and cinnamon.

Note: If you do NOT want warm chia seed pudding, simply add the milk to bowl of chia seeds. Stir until the chia seeds have absorbed the milk (about 3 to 5 minutes). Then top with coconut flakes, apples, and cinnamon.

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