March 2018 Newsletter


March 2018 Newsletter


~March 2018 ~New Website ~Birthdays  ~Upcoming Events/Seminars  ~ROMWOD link ~Handstand Clinic ~Free Trial Class  ~Friday Night Lights  ~CrossFit Kids ~Showcase Athlete Erica Tan  ~Massage Therapy Update ~Shepards Pie

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March 2018

March Madness is a common term for college basketball this time of year but I think CrossFit can officially claim this term as well.  We are three weeks into the Worldwide CrossFit Open, where athletes around the world compete to get their spot on the big CrossFit stage in August at Madison, WI.  

Like many CrossFits, we do not have any potential athletes or teams competing for that big spotlight but we have the fire of competition within us just the same!  This is our third year doing the CrossFit 45 North Intramural Open.  What that means is, we have split up all of the willing athletes into two separate teams (Team Anarchy and Team SP, aka SumoPrancercizors).  

Each week, every athlete gets points for their team by completing the workouts assigned by CrossFit Headquarters, dressing in the theme of the week, cheering on fellow athletes and various other ways to get bonus points!  At the end of the 5 weeks, the winning team will get their name on the beloved “Cup” Trophy!

It is another close year and with 2 weeks left in the Open, the Cup could still go to either team.  Here are the past years results and the weekly results so far this year!!  If you are in the area, come enjoy the fun on Friday Nights for the next two weeks.  See the pictures below to see the Madness that exists in March for everyone at CrossFit 45 North.  We have fully embraced and are loving all of the March Madness!

2018 weekly scores:
Team Anarchy total – 5856        Team SP total – 5792
•Week 1-1649                              ~Week1-1746
•Week 2-2733                              ~Week 2-2581
•Week 3-1474                              ~Week 3-1465
•Week 4-????                              ~Week 4-???
•Week 5-????                              ~Week 5-???

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


NEW and RETURNING Athletes:
Welcome to Robert Rittenhouse who joined us mid February!  It’s great to have you!

Welcome back Joan Scritsmier!!  So good to have you back after a few years!!

Click HERE to see our NEW website

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! 

March Birthdays
  • Brenda Wilson – March 7
  • John Oh – March 21
  • Greg Casey – March 23
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

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!  Our featured athlete Erica Tan and our swole and flexy Mary Kelly 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 14th
Who: Emery Collins
Time:  TBD
Where: CrossFit 45 North
Cost: $10
Other Info: stay tuned for more

Pictures from our February Handstand Clinic!  

Thanks Alley Asper Van Rhyn for putting on an awesome Clinic! See above for the future upcoming events, one is scheduled for each month to help you all reach your goals for 2018!

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.

CrossFit Kids taking on 18.1!  #aintnothing #kidsdoing18.1


ShowCase Athlete

February 2018

Erica Tan

Erica Tan has been a vital part of the CrossFit 45 North existence. While she has been with us from the very first day, she has helped to created the atmosphere and loving community that exists today and has existed since we opened. She has been our number one fan and has helped each of us through ups and downs. Erica has been a rock and we love her for that. Thank you Erica! It is our pleasure to make you our Athlete Showcase for March 2018….very much overdue to be a showcased athlete at CrossFit 45 North.


We have these two awesome ladies to help you keep moving day after day!  Take advantage of what they have to offer!

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.

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 or stop by the box.  She will be offering 30, 60 and 90 minute massages, also open to special requests.

Food Corner

Shepards Pie with Buttermilk-Chive Mashed Potatoes Crust


Shepards Pie with Buttermilk-Chive Mashed Potatoes Crust

Lean ground turkey and buttermilk-mashed Yukon gold potatoes give this seasonal family favorite all the flavor and creaminess you’d expect from a shepherd’s pie—with none of the actual butter or cream. Translation: a low-cal, low-fat meal sure to soothe any craving, guilt free.

– 1 lb. yukon gold potatoes, peeled and cut into 2-inch pieces
– 1 clove garlic
– 2/3 cup buttermilk
– 1 tbsp chives, chopped
– sea salt and pepper to taste
– 4 tsp olive oil
– 1 lb. lean ground turkey breast
– 1 yellow onion, finely chopped
– 3 medium carrots, halved lengthwise and cut into half moons
– 1 celery stalk, diced
– 1 tsp fresh rosemary leaves, finely chopped
– 1 cup low-sodium chicken broth
– 1 tbsp tomato paste
– 1/2 cup frozen peas


  1. Preheat oven to 375˚F.
  2. Bring potatoes and whole garlic clove to a boil in a pot of water set over high heat. Cook until potatoes are tender, about 15 to 20 minutes, then drain well. Mash potatoes and garlic with a potato masher, ricer or food mill until smooth.  Add buttermilk and chives and season with salt and pepper. Set aside.
  3. Meanwhile, heat 1 tsp oil in a large nonstick skillet over medium-high. Add turkey and cook, stirring often and breaking meat into small pieces with a wooden spoon.  Cook until no pink remains, about 8 minutes. Drain and discard fat; set turkey aside.
  4. Heat 2 tsp oil in skillet over same heat. Add onion, carrots, celery and rosemary and cook, stirring occasionally, until vegetables are soft, about 8 minutes.
  5. Add reserved turkey, broth and tomato paste and continue to cook until most of liquid is absorbed, about 5 minutes.
  6. Stir in peas, transfer mixture to a shallow baking dish and cover with mashed potatoes in an even layer. Run a fork over top of potatoes in a crosshatch pattern or swirl with a spatula or the back of a spoon. Brush top with remaining 1 tsp oil and bake in oven until filling is bubbling and top is golden brown, about 30 minutes.

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