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February Newsletter

CrossFit Strode Station

Community / Fitness / Results 

February  2016 Newsletter

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.

Jesse Owens

Corey and I both would like to say THANK YOU!!! To all of our awesome members for such a generous gift this Christmas season.  We were both shocked and completely blown away by your kindness. It is hard to express our gratitude to for such a thoughtful act…

#CFSS Updates

Membership Cancellation Policy is changing-moving forward we will need signed documentation to cancel memberships ( this means memberships must be cancelled in person) effective March 1st.

Check-In contest Starting March 1st we will have another Facebook Check-In challenge.  This time the winner receives a $30 gift certificate and 1 bag of SFH protein. Make sure to #CFSS

6 month memberships For those of you who may be interested 6 month memberships are available for base memberships for $570

On-Ramp program changing  The program will be two weeks long consisting of 6 total workouts.  These will need to be scheduled 24 hours in advance.  The first session will remain FREE.   The remaining 5 sessions will cost $50.

Please make sure you wait until everyone has completed the workout before you start putting your equipment away.

As everyone has noticed we have tons of new faces around the gym.  Make sure you are introducing yourself.  Remember how intimidating everything was when you first started?

Help us out. Please start checking into class on WODTogether account under the schedule.  Select your class time and sign in for your the class you plan to attend.  

 Accessory work on the white board should be completed 2-3 times per week

Make sure you are logging your workouts in your WODTogether account. If you need assistance ask Corey or JoshNutrition Challenge

To all nutrition challenge participants.   The first week is done…  Take it a meal at a time and day at a time.  Keep your focus on short term goals.  It will get easier.  The headaches and sluggishness should be starting to go away as the detox from sugar should be over by days 7-10.  You’re doing great.. Celebrate your daily successes.  Enjoy your sharp mental focus and think about you feel as we try to break some of our emotional attachments to food.  Think about what you eat as fuel for your daily activity.  Keep up the great work!!!!

Upcoming Events

February 1st Nutrition Challenge begins

Powerlifting Meet – February 27th Talk to a coach if you’re interested in competing or volunteering. March 5th-Anniversary Party more info to come

Ragnar Relay Trail Run – April 1st 

Training starts the week of January 4th

Festivus Games- April 16th  Beginners CrossFIt Competition Hosted by Rich City CrossFit


Youth Strength and Conditioning

Have kids who are in off-season?  Look no further & contact us today!   We are accepting 6 new athletes for our youth strength and conditioning program.

We have had a few kids leave due to their season’s starting.  We keep the group small 10 kids at the max.  Classes are Monday, Wednesday, and Friday at 5pm.  These classes last 1 hour and cost $100 per month for non-members children.

During this hour we are teaching proper barbell mechanics in movements such as: deadlift, press, kettlebell swing, squat and power clean. The goal of our program is to build a base of general fitness that will result in higher athletic performance as well as a healthier/less injury prone athlete. In our eyes the better base of fitness and strength you have the better chance you have at developing/increasing your specific skills for sport.

Spotlight Athlete Maggie Tincher

Crossfit Birthday: 3/24/15

First WOD: 12 minute AMRAP of 20 sit ups, 10 wall balls and 5 burpees.  My first WOD as an official member was Fran J

What was your favorite memory so far: knocking two minutes off of my Grace time!

What are your 4 favorite movements: Deadlift, Snatch, Slam Balls, OH Press Dream WOD:  Deadlift, Slam Balls, Burpees 21-15-9

5 things people do not know: 1: I pole vaulted at UK and held the Women’s Indoor record for 2 years. 2:  I am originally from WV and am a Mountaineer fan 3: I am a physical therapist and the clinic director at KORT Physical Therapy 4: My boyfriend Addison is a dentist in Richmond and owns Young Dental (everyone knows that…shameless 5: I am the proud momma to a 186lb English mastiff named Oscar

Prep time:  5 mins

Cook time:  10 mins

Total time:  15 mins



  1. 1 lb fajita strips, diced into ½” bites

  2. large onion, diced

  3. 3 cloves garlic, diced

  4. 1 bell pepper, diced

  5. 2 tbsp sriracha

  6. 2 tsp coconut aminos (you can use soy sauce or tamari too, but they contain soy and are not paleo)

  7. drizzle, sesame oil

  8. green onions, to garnish

  9. handful pea shoots

  10. large iceberg, romaine or other lettuce leaves


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  1. In a hot pan, add oil and heat until shimmery (30 seconds to 1 minute)

  2. Add fajita meat and cook on high for about 2 minutes, tossing occasionally.

  3. Add onions and peppers and continue to cook on high, occasionally tossing, until browned- about 5 minutes.

  4. Add garlic, then sesame oil, sriracha, and coconut aminos and pea shoots.

  5. When steak and veggies are well coated and sauce has been absorbed, remove from heat.

  6. Spoon into lettuce cups and top with diced green onions.

  7. Serve warm and enjoy!

HC Massage

Excited to announce we will now be offering massages on Thursday’s 5pm-8pm. Visit to book now. If the need is there we can extend the number of sessions. Available for members and non-members! Help us spread the word.


60 Minute – $55

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