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Crush It Week 1;  Workouts

Below are three days worth of workouts for your first week.  
See the below Cardio and Stretching ideas for days between these workouts.  If you are feeling it, add them to the workouts.

Week 1, Video 1


5 Rounds each of
200 meter run
(If you are using a track in lane 1, its 1/2 way around a track. 656 feet if you are using a pedometer. About 1/8th of a mile.)
5 Push Ups
10 Air Squats


5 Rounds each of
400 meter run
(If you are using a track in lane 1, its 1 lap around. 1,312 feet if you are using a pedometer. Or about 1/4th of a mile.)
15 Air Squats
10 Push Ups


5 Rounds each of
400 meter run (see Intermediate level for distance measurements)
10 Burpees
15 Goblet Squats


30 second Plank Holds




Post your results on the group fb page!

Week 1, Video 2


Option A

(If you have access to a gym or weights.  If you dont, continue to Option B.)


Strength:  Back Squat.

5 Sets of 5 reps


If you are new to this movement stay light and work on mechanics. Goal should be to break below parallel every time. 

If you consider yourself a little more advanced build over the course of your 5 sets adding weight every time. Rest between 90 sec to 3 minutes between each set. 


Continue to Option B.


Option B



5 Rounds each of

10 Lunges

5 sit ups



7-10 rounds each of

10 Lunges

10 Sit Ups



7-10 Rounds each of

10 Weighted Lunges

10 Sit Ups 


Cool Down:

Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes. 


Article on why strength training is important.  


Marcos Ramos

Formerly of CrossFit Reformation

Cell 509-833-6559 

Week 1, Video 3


Keeping it simple today but efficient. Good ol’ sprint intervals.  If you can make it out to a track with a friend that would be ideal if not work with what you got:).


With our sprint intervals the goal is to go as fast as you can and then recover within the  rest portion. It should be max effort every time… Make sure and keep your time for each individual run and post it. Your i-phone timer works great for laps. Today we are not looking for consistency just all out effort. Eventually we will look for consistency in your split times.  


Warm Up:

2 rounds of 

10 Dynamic Squat

10 Lateral Lunges

25’-50’ Knee Hugs

25’-50’ High Knees 

25’-50’ butt kickers 

25’-50’ High Kicks



5x 200m sprint (about 2 blocks or 1/2 lap on track)

Rest 2- 3 min



7x 200m sprint (about 2 blocks or 1/2 lap on track)

rest 90 sec - 2min



10x200m sprints (about 2 blocks or 1/2 lap on track)

Rest 90sec-2min


Cool down:

Stretch, roll out your legs, go for a recovery jog or walk for a couple minutes. 



Marcos Ramos

Formerly of CrossFit Reformation

Cell 509-833-6559 



Cardio and Stretching 

These will be things you can either add to the workouts or do on the off days of the workouts.

Nutritional Tips and Recipe

Nutrition Tips and Recipes to promote a healthy weight

Week 1 Challenge: Eat breakfast daily


    The first question I ask someone who comes to me wanting to lose weight is "How often do you eat breakfast?". We've all heard that breakfast is the most important meal of the day, but why? For one, it jump-starts your metabolism which is ​key for promoting a healthy weight. Breakfast can also promote a healthy weight by preventing overeating later on in the day. Our bodies run most efficiently with all the essential nutrients including vitamins, minerals, fiber ect. Skipping breakfast is losing out on a opportunity to make sure that you are optimally fueling your body, which will be very important in establishing your upcoming exercise regimen : )

     Breakfast doesn't have to be a large meal or even include the typical "breakfast foods". What's most important is eating something, even if just a piece of fruit, within 2 hrs of waking. No appetite or nausea in the morning? Try a fruit smoothie! Below I've include a couple of healthy breakfast recipes. Have a great week!



Natalie Harris, MS RD CD




Thermos Ready Smoothie Recipe


Makes: 1 serving

Active Time: 5 minutes

Total Time: 5 minutes


  • 1 cup frozen mixed berries

  • 1/2 banana

  • 1/2 cup apple juice

  • 1/4 cup silken tofu


  • Combine berries, banana, apple juice and tofu in a blender; blend until smooth.


Per serving: 288 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 6 g protein; 7 g fiber; 33 mg sodium; 539 mg potassium.

Nutrition Bonus: Protein, fiber, potassium, calcium, vitamin C, antioxidants.

Pesto, Mozzarella & Egg Breakfast Sandwich

Makes: 1 serving

Active Time: 5 minutes

Total Time: 5 minutes


  • 1 whole-wheat English muffin

  • 1 large egg, lightly beaten

  • 3 tablespoons chopped roasted red pepper

  • 1 teaspoon prepared pesto

  • 1 thin slice fresh mozzarella cheese


  • Toast English muffin. Combine egg and roasted red pepper in a small (about 8-ounce) microwave-safe ramekin or bowl. Cover and microwave until the egg is set, about 1 minute. Spread pesto on 1 English muffin half, then top with cheese. Place the egg on the cheese. Top with the remaining English muffin half.


Per serving: 362 calories; 15 g fat (6 g sat, 5 g mono); 210 mg cholesterol; 34 g carbohydrates; 5 g added sugars; 21 g protein; 5 g fiber; 782 mg sodium; 244 mg potassium.

Nutrition Bonus: Calcium (40% daily value), Vitamin A (23% dv), Zinc (18% dv), Iron (17% dv), Magnesium (15% dv)




        Here is a little something from our very own Jex Luther:



Here is what I have to share:


I want to start by stating that I am not a nutritionist; I am just an advocate for healthy eating. Nearly a decade ago I decided to live a vegan lifestyle. It was a personal choice, and one that has grown with me through the years. I still do not eat meat or dairy, but I raise my own chickens and use their eggs and have started to partake in locally sourced honey. I will be sharing with you some recipes that I use in my mostly vegan life. I hope you enjoy! Please feel free to ask me any questions! I’ll answer them to the best of my ability.


I am a huge believer in snacks! One of my favorite recipes is an Oatmeal, Banana, Chocolate Chip Breakfast Cookie. It is super easy to make, like super-duper easy.


4 mashed ripe bananas

1 cup quick cook oats (I use quick cook steel cut, cause I like the texture)

¼ cup chocolate chips



¼ cup protein powder (I have used several plant based protein powders- Vega chocolate is my favorite right now)

¼ cup peanut butter (the natural stuff is the best)

2 Tbs chia seeds


Mix well, use and ice cream scoop (about 2 tbs) to scoop onto a cookie sheet and cook at 350 for 15-20 min depending on your oven. Keep refrigerated.


Depending on what you add to it will change the calories. 2 cookies is typically under 100 calories.


Enjoy and snack on!

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