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Coaches Corner
Becky Wickes

How to “get motivated”

How to “get motivated” One of my favorite quotes that is true for life, but especially in the wellness industry is:    “Success breeds motivation; motivation does not breed success.”    Something has to trigger the feeling of success,

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Coaches Corner
Sadie Flynn

To Go Forward, We Must First Flow

To Go Forward, We Must First Flow If you want to workout well into your golden years, get unconventional.   To know Coach Tim Dancy is to know two key things: Early 2000s rap and hip hop bangers. If it’s

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Nutrition
Crossfit Renew

Fiesta Bowls

Fiesta Bowls Turn your meal prep into a party with these super simple fiesta bowls Nutrition facts per serving (makes 3 servings): Calories — 420⁣Protein — 32g⁣Fat — 16g⁣Carbs — 38g⁣   ⁣Ingredients & Instructions Here’s what you’ll need:

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Member Spotlight
Crossfit Renew

Member Spotlight: Emma Martino

Member Spotlight: Emma Martino   If you’ve been around the gym in the last month, you may have noticed our newest staff member: Elsa Emma.    (She absolutely loves that joke and is not tired of it)   We

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Nutrition
Crossfit Renew

3-ish Ingredient Mediterranean Chicken Bites

3-ish Ingredient Mediterranean Chicken Bites Crispy, juicy, lemony little morsels that go with just about anything you wanna meal prep. ⁣ Nutrition facts per 4 oz. serving of meat (makes 8 servings): Calories — 202⁣Protein — 24g⁣Fat — 9g⁣Carbs

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Coaches Corner
Sadie Flynn

Programming 101: The Formula for a Great Workout

Programming 101: The Formula for a Great Workout Originally published in Austin Fit Magazine   If the last year has taught us anything, it’s how important fitness is to our overall health and wellness. For more reasons than just

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Member Spotlight
Crossfit Renew

Member Spotlight: Lauren “Baz” Bazan

Member Spotlight: Lauren “Baz” Bazan Though she be small, she be mighty.  Or something.  Everyone, please say hello to Lauren Bazan, our newest (but also oldest?) member and coach!    Q: Tell us a little about yourself and your

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Nutrition
Crossfit Renew

Sweet & Spicy Korean Turkey Spring Roll Bowls

Sweet & Spicy Korean Turkey Spring Roll Bowls (the freshest, most delicious) lunch is served ⁣ Nutrition facts per 6 oz. serving of meat (makes 8 servings): Calories — 565⁣Protein — 40g⁣Fat — 21g⁣Carbs — 33g⁣ ⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞

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