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The Sunshine Vitamin

Anybody check the weather lately? Not a whole lotta’ sun ’round these parts this time of year. Vitamin D deficiencies are very common in northern climates during the darker months. Low blood levels of vitamin D can lead to: SAD (seasonal affective disorder and moodiness) Heaviness in the legs Chronic

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The CrossFit Costume: what gear do you really need?

…back in the day, Spealler just needed a walkman.  You’ve got this new gym, new workout, new lifestyle. At first, you just would show up in whatever you had from your previous-life workouts: running shoes, shorts, and a shirt. Now, looking around the gym, you see so much gear. Shoes for the metcon.

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This Week at the Box: Oct 13-18

Lots of new faces around the gym this week, with the group Boot Camp and lots of private Boot Camps finishing up! Make sure to give a smile and a hello to our new athletes, and remember back to your first days at the box- just walking in the doors

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Halloween Party!

When: Friday Oc.t 31st, 7-10 ish Where: The Box What to bring: A sweet costume, your kids, and a yummy side (optional). It’s that time of year again! We have several parties throughout the year, but undoubtedly our biggest shebang is the CFCDA Halloween Party! We have 20 gallons of

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This Week at the Box: Oct 6-11

We ended last week with a bang, screening Fed Up Friday night, then hosting athletes from CrossFit Sandpoint and Predation CrossFit in the first of our Fall Friendly series- tough workouts and a great vibe combined for a fun time, for athletes and spectators alike! This week, get ready for another series of

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Apple Pie Baked Apples

SERVES: 4  PREP: 15 min.  COOK: 40 min. Ingredients 6 large apples (any variety); ¼ cup walnuts, chopped; 2 tbsp. raw honey; (optional) ½ tsp. ground cinnamon; ½ tsp. pure vanilla extract;  Preparation Preheat your oven to 375 F. Cut off the top of 4 of the apples and set

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This Week at the Box: Sept 29-Oct 4

October ushers in another great week at the CFCDA! The tribe was active this weekend, with athletes participating in the Coeur d’Fondo, Tough Mudder, and the Empire Classic Figure Competition! We love seeing such an active community of athletes, and are proud to have the tribe represented across so many sports and events.

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This Week at the Box! September 22-27

Congrats to all the CFCDA athletes that went and competed at the Lotus CrossFit “Rise to the Challenge” competition, and a huge thanks to those who went out to support them! Our girls dominated with Lana taking 1st and Brittany Storm coming in 3rd (in her first comp!). Our CFCDA

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Fall Paleo Challenge 2014

Fall Paleo Challenge 2014: Team Style! Paleo Challenge: 5 week challenge from September 22nd-October 24th Who: Teams of 2. Any Crossfit CDA Member. Any person that signs up gets entered into raffle to be drawn at end of challenge, prize TBD. Overview: Each team can have the choice to buy

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This Week at the Box: Sept 8-13

Here’s a quick look at the best hour of your day, waiting for you at the gym this week: Monday, we’ll be continuing our 10-rep back squat progression- following that: EMOMIN’, a nasty little every-minute-on-the-minute challenge that will leave you smiling and sweaty! Skunks will tackle Shogun, a brutal triplet of wallballs, rowing,

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