Friday 10/18/2019


Eating Clean Prepared 

Meal orders are due Friday, October 18th by midnight! Please order through Mason’s website by clicking here. Meals will be dropped off on Tuesday by noon in the new AC space. Please plan to pick meals up by 7pm and let Carly or a coach know if you are unable to do so.

Next Week’s Menu:

  1. Southeast Asian Turkey Lemongrass Meatballs- Sweet Chili Sauce, Probiotic Green Papaya Salad
  2. Basil Marinated Chicken Breast & Sweet Potato Gnocchi- English Peas, Sweet Onions, Lemon-Herb Nage
  3. Moroccan Spiced Salmon Fillet- Preserved Lemon  Sauce, Pistachio Apricot Gremolata Roasted Vegetable-Yam Pilaf
  4. Jamaican Jerk Roasted Pork Loin- Mango Relish, Spiced Vegetables, Fried Ripe Plantains
  5. Korean Barbecue Flank Steak- Stir-Fried Housemade Sweet Kimchi, Baby Carrots Wasabi Smashed White Asian Yam
Each order comes in 5 meal increments of the meals listed on the website in medium and large sizes. If you would like to substitute any meal or make Mason aware of food allergies or preferences please make a note when checking out. For example, if you don’t like fish, you can request two chicken entrees instead. Side note: you should totally try all of the meals as they never disappoint!! Orders will be delivered to the gym no later than noon on Tuesday. If you order as a family, meaning more than one order of meals, you will receive a discount!
Order meals by midnight to enjoy the this Chicken and Sweet Potato Gnocchi (pictured below)






The OPEN WOD will be posted once CFHQ announces it!


From Coach Jay:
Some more in house data from 20.1, and a CORRECTION to overall score (I counted drop ins in the AM mistakenly, and got an extra PM sheet after posting yesterday).
Entire Gym:
Average Score Overall- 131 Reps
Rx: 10 Athletes (Avg Score: 127)
Scaled: 25 Athletes (Avg Score: 133.6)
AM Crew:
Average Score Overall- 120 Reps
RX: 4 athletes
Scaled: 13 Athletes
PM Crew:
Average Score Overall- 141 Reps
RX: 6 athletes
Scaled: 12 Athletes
OVERALL SCORE (without Bonus):
AM Crew: 17
PM Crew: 18
This week’s BONUS opportunity:
Run/Walk/Skateboard/Bike/swim… at least 5 miles by end of day Thursday. Once done (scouts honor), write your name on the whiteboard next to the pull up rig on either the AM side or the PM side to claim your 3 bonus points for that team! I know Charles Barker, John King, and Matthew Hiott already racked up bonus points for their team (be sure to write your name up on the whiteboard this week under AM or PM!)
If you are officially registered for the Open with CrossFit HQ don’t forget to submit your score by TONIGHT at 8PM.
If you’d still like to sign up you have until 8PM to register and submit scores



Schedule Your


Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Book a free intro call so we can see if we’re a good fit for one another!

learn more about our membership options

Fill out the form below to get started.