October 2024 Newsletter
CFFP Anniversary Party
Thank you to those who came out to celebrate our 14th anniversary of CrossFit Fort Pierce!
“All I know is that I have been around long enough that I should have a reserved parking spot marked just for me… and that is just for starters.
My journey with CFFP started on Oleander Ave when an ex suggested we try it out at the recommendation of a friend who was a member. I remember leaving that day and saying, “I am not going back– we didn’t even break a sweat. It’s going to be a waste of time.” Little did I know then, that I would still be here and seen as a permanent fixture. Now, you’ll have to close the show to get rid of me.
I am lucky to have been dropped off by an ex on your doorstep. But who are we kidding? You are the lucky winner. Who knew that this place would change my life for the better?
Looking back on my time here, it has been gratifying to witness the many ways we have evolved and reinvigorated ourselves as a box.
Here are some fond memories I have over the years:
Gathering’s at Tony’s bachelor pad
The many variations of the Strength Lifting Series that were introduced and silently vanished (coached at one time by Joe and Jamie, Jess, and my Erin B.)
Coach Missy, a spirited, feisty vixen
Friday night spinning classes with Coach Claudia. To this day, I am still determining how she could keep Abby and Alana in their stroller during gym time.
Thursday’s Team WODs- I guess it has been replaced by the Pickleball Thursday Gang
Here, I was introduced to the Paleo Diet, Whole30, No-Sugar, Zone which started my love/hate relationship with food. I have learned so much about nutrition from this place that I can’t look at food the same anymore.
The friendships and the support we give each other in and out of the gym.
The love you have engulfed around me during my health battle. You will always hold a special place in my heart.
A lot has changed over the years, location, coaching staff, members, and programming. However, the one thing that has always remained the same is the sense of community I had felt since the first day I walked through those doors. All of that results from the young man who opened those doors 14 years ago with a vision to be more than a place to workout for the community.” -L
Running For St. Jude’s
Coach Tini has done her time running ½ marathons and marathons, but for St. Jude’s Children’s Hospital, she is ready to lace up her running shoes to run for the cause. Tini will be running the 10k as part of the Nashville Marathon raising funds to support the kids and families at St. Jude’s Children’s Hospital. St. Jude’s is the leading children’s hospital specializing in care for the toughest childhood cancers and pediatric diseases at no cost to families. In order to care for the patients and their families at no cost, the hospital relies on donations. Both Tini and Charlie have supported St. Jude’s for years, but this time Tini was called out by a friend to run as a Hero on April 26, 2025. Please help support Tini in her Hero run, as well as all of the patients and families at St. Jude’s. To support, you can take your spare change and place it in the donation bucket located on the shelf at the gym or donate using Venmo.
Good luck Coach Tini!
Hamilton Farms
Our very own Matt and Jenna Hamilton run a seasonal u-pick farm located within one of the family’s working groves, where Bingos and other varieties of citrus, strawberries, and flowers can be picked. In addition to the u-pick, there is fresh produce, seasonal citrus and other items for sale at the Hamilton Farms Market. The u-pick and market are open seasonally (October thru March/April) Fridays, Saturdays, and Sundays from 10 am to 5 pm.
Garden Update
At the September CFFP community garden gathering, participants came together to learn about citrus plants, focusing on the key lime tree, which was relocated to a sunnier spot for better growth. Tony Robinson shared a wealth of knowledge about lime plants, discussing national challenges citrus plants face, including various diseases. The group enjoyed a refreshing passion fruit tea made from the garden's own passion flower vine, enhancing the sense of community and collaboration. The event was both educational and enjoyable, with everyone contributing to the key lime's move and leaving with new insights.
Join Us and Sign Up For PCCF
Palm City CrossFit hosts a local competition on Nov. 2nd to give back to the community. Proceeds from the event go to the Martin County Police Athletic League. The competition this year will be held at a new location, Halpatiokee Regional Park in Stuart. Registration includes professional photos, personalized shirts, and swag bags. Divisions include: male team, female team, co-ed team, and masters.
We are currently in the running for “Top Box”, the gym that has the most teams signed up to compete. Winning box will receive $500 cash. Registration closes October 19th!
If you are looking for a partner, but don’t know who to ask, please talk to a coach at the gym and we can help you find one.
Come out and support your CFFP community on November 2nd! Here are a few teams to keep an eye out for:
Adam and Tony
Hannah and Macki
Caydee and Claudia
Lyndie and Shana
Joy and Carol
Nicole and Taylor
Steven and Goncalo
Stacey and Kelly
Clayton and Bradley
Mike and Rachel
Erin and Frank
Your Body Requires Rest
Did you know that constantly working out and training without a rest day can actually hurt your progress? A recovery day allows your body to repair and rebuild itself. Athletes put strain on their bodies day in and day out to become the best they can be, but without the proper recovery you are not truly your best. Every time you work out, you break down muscle and those muscle fibers need time to repair. By incorporating a rest day or an active recovery day, we can allow our body to work at its full potential. An active recovery day can include a walk, a light jog, a bike ride, yoga, meditation or other light exercises so you can still recover from the work your body has done. The best thing you can do as an athlete is listen to your body. If you notice that soreness doesn't go away a day or two after a workout, that you are constantly fatigued, becoming injured, or your mental health is being disturbed, it may be a sign that you may need a recovery day.
Other ways to help your body recover during the week:
Stretching
Massages
Proper nutrition
Staying hydrated
Appropriate sleep
Ice therapy
Have You Tried the InBody?
The InBody machine, located near the bathrooms of the gym, provides people with the opportunity to better understand their body. The InBody is an easy and non-invasive body composition test that takes less than a minute to complete. After the InBody test, you will have information about fat, muscle, and water levels. This information allows you to track your progress with a print out sheet or by downloading the app. If you need help understanding your InBody results or need guidance on changes to make, please talk to Tony.
Tips for completing the InBody:
Measure yourself before working out
Take shoes and socks off
If possible, complete on an empty stomach in the morning
Lifting Lesson: Rowing
For efficient rowing it can be described similar to a set of stairs. The “drive” steps go up, and the “recovery” steps go down. During the drive, the rower starts with the legs, then back, and finally arms. In the recovery, the rower moves back down the stairs: arms, back, legs. The recovery should take twice as long as the drive.
Focus on the force curve for efficiency. The smoother the curve, the smoother the application of force. During the rowing strokes, keep the chain with tension or “between the bolts”
Breakfast Mix-Up
Mix up your breakfast during the week with these quick and easy recipes.
Breakfast Egg Wraps Enjoy these protein-rich egg wraps filled with a variety of meats and veggies for a quick, filling and healthy breakfast.
Ingredients
4 tsp rapeseed oil, plus 2 drops
320g cherry tomatoes, halved, or 8 tomatoes, cut into wedges
2 generous handfuls parsley, finely chopped
8 tbsp porridge oats (40g)
10 eggs
4 tsp English mustard powder made up with water
Method
STEP 1
Thickly slice half the pack of mushrooms. Heat 2 tsp rapeseed oil in a non-stick pan. Add the mushrooms, stir briefly then fry with the lid on the pan for 6-8 mins. Stir in half the tomatoes then cook 1-2 mins more with the lid off until softened.STEP 2
Beat together the eggs really well with the parsley and oats. Heat a drop of oil in a large non-stick frying pan. Pour in a ¼ of the egg mix and fry for 1 min until almost set, flip over as if making a pancake. Tip from the pan, spread with a quarter of the mustard, spoon a ¼ the filling down the center and roll up. Now make a second wrap using another ¼ of the egg mix and filling.
CrossFit Fort Pierce PR Board
Congratulations on your latest achievement. Keep up the great work!
Happy October Birthdays!
October Attendance Award
Anthony T.
Athlete of the Month
Kaleb L.
Congratulations to our CFFP Athlete of the Month, Kaleb.
As a new dad, it can be difficult to juggle a baby and continue to progress in the gym, but Kaleb has shown that you can excel in both. Since the birth of their baby, Kaleb has been finding time for the gym by becoming a regular member at the 5am and 6am classes. He has been putting in additional work by coming in on weekends to partner with his wife, Jazmin, and showing his green thumb by tending to the community garden. When Kaleb is out of town, he even has kept up by doing e-CrossFit. His hard work is definitely paying off. Kaleb has been adding weights to his lifts and gaining more confidence at the gym. He is becoming more cognizant of how much weight he can lift, without disrupting good form. Kaleb has gained an understanding of how the WODs are written and what he should do to meet the goals of the workout. Recently, Kaleb added 30 pounds to his deadlift PR! We are so happy to have Kaleb as our Athlete of the Month and as an awesome member of our CFFP community. Keep up the great work. Congratulations Kaleb!
Each month we spotlight a CFFP athlete who stands out. We are always looking for that athlete that shows up, gives their best, and then gives more. These athletes are ready to learn, ready to work, support their fellow classmates, and encourage others to reach their goals. If you have someone in mind please send your suggestions for August’s Athlete of the Month via email to crossfitfortpierce@gmail.com or you can DM the Instagram page sharing why you think this athlete is deserving.
Welcome New Members
Elayna T.
Tishalee P.
Ana S.
Karla V.
Jacquelynn M.
Nancee H.
Victoria S.
Mikey Y.
Saray M.
Luka J.
Check It Out
Erin Lifting Class Dates: 10/6, 10/13
Bri Yoga Class Dates: Come join us for a Halloween inspired yoga class! Yogis are welcome to dress up in costumes (if you choose). We will have a fun sequence and spooky music to match on 10/13 @8:30am.
Nutrition: Join us for a nutrition meeting Tuesday, October 1st during the 6:30pm class.
Run Club: Every Tuesday at 6pm join Run Club at Sailfish. Runners go their own pace down a similar route from Avenue A to the bridge and back. It is a choose your own adventure run/walk, if you’d like to run all three miles, awesome! If you are just starting and want to walk a mile, great! When you're finished, Run Club meets back at Sailfish to grab a beverage for a discount. There is also a punch system depending on how many visits you can get things like free beer, t-shirts, and more. If you have questions, please talk to Leah S or Claudia F for details and motivation.
PCCF: Palm City CrossFit hosts a local competition on Nov. 2nd to give back to the community. Proceeds from the event go to the Martin County Police Athletic League. The competition this year will be held at a new location, Halpatiokee Regional Park in Stuart. Registration includes professional photos, personalized shirts, and swag bags. Divisions include: male team, female team, co-ed team, and masters.
