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November 22, 2020

Member Spotlight: Mitch Lango

Member Spotlight: Mitch Lango

Mitch is the strong, sassy type who works REALLY hard and loves a challenge. Both working out with and coaching him is an absolute treat. Get to know him a little bit better:Q: Why did you start CrossFit? A: I actually first got introduced to CrossFit on a deployment in Afghanistan back in 2009. We actually built a makeshift box at our out post and when we weren't out on patrols we were hanging in our box and working out.Q: How does CrossFit help you in your job? A: If you didn't know, I am a Lieutenant Colonel in the U.S Army. Earlier in my career, CrossFit was a means for me to stay physically fit in order to do my job better. As I got more senior in rank and further away from the tactical Army - Crossfit has become more therapeutic for me, a means to relieve stress, be competitive, and also maintain a high level of physical fitness.Q: What have you learned about yourself since starting? A: That I need some type of motivation to push myself and that I have the ability to do more - whether it's another rep, or add more weight, or work on movements I don't like.... Crossfit Renew is that motivation for me - from the coaches, to the workouts and all the members.Q: Do you consider yourself an introvert or extrovert and why?  A: I am very much an introvert in the sense, but due to my job and life I am forced to be an extrovert. It is just more draining for me to be an extrovert and I need that time alone in order to recharge. I am not a big fan of making new friends, in the past when I joined a gym - I never became attached to the gym or it's members. I went to the gym to do what I had to do, workout and left. Renew has kinda broken that habit for me and gotten me out of my shell.Q: Please share with us a favorite ridiculous story about one of your adorable children? A: I don't think there is one story I can share, my kids are nuts!! Haha, basically I have two boys (6 and 4 yrs old) who are the exact replicas of me as a child. Which is scary!! If you want to see the ridiculousness of the Lango boy's and our family - highly recommend following my wife on Instagram - she documents our life and is quite entertaining.Mini Mitches wreaking havoc? It’s the content we need. We’re so happy to have you as part of our gym fam, Mitch. You’re a motivation to us all!

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Sweet & Spicy Korean Turkey Spring Roll Bowls

serving of meat makes 8 servings: Calories — 565⁣ Protein — 40g⁣ Fat — 21g⁣ Carbs — 33g⁣ ⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐮𝐫𝐤𝐞𝐲⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥: ⁣ ⁣ 3 lbs lean ground turkey⁣ 9 tsp garlic, minced about 9 cloves⁣ 34 cup brown sugar, packed⁣ 34 cup low-sodium soy saucetamaricoconut aminos⁣ 6 tsp sesame oil⁣ 1 tsp ground ginger or 2-3 tsp minced⁣ 1 tsp crushed red pepper⁣ 1 tsp black pepper⁣ Sliced green onions for garnish⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐬𝐩𝐫𝐢𝐧𝐠 𝐫𝐨𝐥𝐥 𝐛𝐚𝐬𝐞⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 10oz bag of shredded cabbage⁣ 10oz bag of julienned carrots⁣ 10oz bag of broccoli slaw⁣ 12oz bag of sea kelp noodles ⁣ 5oz greens of your choice, roughly chopped⁣ 5-10 mini cucumbers, sliced⁣ 1 bunch each of cilantro, mint, and Thai basil, roughly chopped⁣ 13-12 cup peanuts, chopped⁣ Sesame seeds and sliced green onions for garnish⁣ ⁣𝐅𝐨𝐫 𝐭𝐡𝐞 𝐡𝐨𝐧𝐞𝐲 𝐠𝐚𝐫𝐥𝐢𝐜 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 12 cup olive oil⁣ 6 tbsp rice vinegar⁣ 4 tsp honey ⁣ 2 tsp minced garlic⁣ Salt, pepper, and crushed red pepper to taste⁣ ⁣ To prepare: ⁣ — Heat a large sauté pan over medium-high heat.