Picnic / Track WOD Saturday!

Hey Everyone -  Don't forget our Community Track WOD is tomorrow morning at 9:00am!  This will be held at the St. Clairsville High School Track.

Also, our OVC Family Picnic starts at 3:00pm!  This will be held at JR and Emily's House:

68000 Country Club Rd. 

St Clairsville, OH

Go past first house and make first turn on right at Cumberland Drive.  Just start creating lanes for parking down the driveway.

Please remember to bring the following:

- Side Dish or Dessert to Share

- BYOB

- Chair

Look forward to seeing everyone tomorrow!

Flexible Eating Seminar Recap!

Big thank you to Frank Mastroianni for today's flexible eating seminar!

Be sure to check out his new company Active Works Nutrition and take advantage of his discount offer if you attended today's seminar.

Also, thanks to Try About Time for the samples and swag! Use code FMAZ to receive 25% Off your order plus Free Shipping! 

5.7.16

Join us tomorrow morning at 9:00am for out nutrition seminar with Frankie Mastroianni - Then follow it up with a fun little Partner WOD at 10:30am! 

WOD

Partner WOD

75 Calorie row

75 T2B

75 Push Press @ 75/55

75 Front Squats @ 75/55

75 Hang Power Cleans @ 75/55

75 Double-unders each partner (2/1 scale or 35 double-unders)

5.4.16

Don't forget to join us Saturday Morning @ 9am for our Nutrition and Flexible Eating Seminar with Coach and CrossFit Athlete Frankie Mastroianni... This is a free event and open to anyone so bring your friends!!

WOD

Strength

Back Squat 5x10 @ 60% 1RM

Metcon

10 min AMRAP

10 Alt KB Snatches @ 53/35

15 Calorie row

20 Slamballs

Baked or Steamed Cod

Baked or Steamed Cod

-thawed if steaming, frozen if baking

Dill, garlic, pepper, salt

1 T EVOO (if baking)

Ingredients. 

1. Preheat oven to 425 or set up steamer

2. Season fish with sprinkle of all spices.

Season fish with spices

3. If baking, rub fish with EVOO

4. Place fish in steamer or in oven on broiling pan or 8x8 dish

5. Steam for 8 minutes or until fish flakes, or bake from frozen state for 18 min or 10 min for thawed.

6. Remove from steamer or oven and serve with desired vegetables.

Note-the cook time listed produces a flaky fish that is slightly browned on top.

Finished Product, Enjoy!!