November 2024 Newsletter
Christmas Party: Save the Date
Join us at the gym Saturday, December 14th from 6pm-10pm for our Christmas Party!
November Whole30 Challenge
If you have been a member of CFFP for very long, you know it is tradition that pre-holiday’s the gym will host a Whole30 challenge.
What is Whole30? Whole30 is a short-term, 30-day diet reset. The program focuses on eliminating foods from your diet that may have negative effects to your health and body such as sugar, grains, legumes, alcohol, and dairy.
How do I follow Whole30? For 30 days, you completely cut out foods from your diet. Your meals will include meat, seafood, eggs, veggies, fruits, healthy fats, herbs, spices, and seasonings. The idea is that what you are consuming is natural.
What can’t I eat? Added sugar (real or artificial), alcohol, grains (wheat, oats, rice, corn, quinoa), legumes (beans, lentils, soy, peanuts), dairy (milk, cheese, sour cream, yogurt), baked goods, pasta, cereal, chips, fries. Additional rules of Whole30 are you cannot weigh or take measurements until the 30 days are over.
Why Whole30? “I find myself committing to Whole30 when I need a complete reset both physically and mentally. Whole30 is a simple diet to get me back on track to looking and feeling my best! When I can actually see and feel the results of this diet paired with my weekly CrossFit routine, my motivation, energy, and self-happiness heighten!” -Fit Nic
What is the challenge? The challenge is to follow the Whole30ish diet starting November 1st through November 26th. You will take photos at the gym before November 1st and use the InBody to get your measurements. At the end of the challenge on November 26th, you will complete your second weight and photos. The winners of the challenge will be one male and one female who have see the most body composition change.
More questions about Whole30? Go to Whole30.com or See attached link: https://us02web.zoom.us/rec/share/CsfIUiZDrxY4ARypgitPkExFq-dnQYn-G7Kul_osS7JSJBeiL9i8ceHOkSbuxS8X.FjrLOZkM1XaY1tet?startTime=1698360374000
Passcode: YL39w+0p
Treasure Coast Food Bank
CFFP has Joined Treasure Coast Food Bank in the fight to end hunger by hosting a Food Drive in our box! We are looking to help families in out community have a Happy Thanksgiving! We will be collecting until November 15th. We need your help! Treasure Coast Food Bank is on the lookout for healthy non-perishable food items and other essentials to help our neighbors in need.
Top 10 most wanted items: Canned meat: chicken or turkey, Canned fish: tuna or salmon, Canned beans, Grains: pasta, rice, cereal, Hearty meals: soups, stew, chili, Peanut Butter, Poptop food items
Other non-food Items: Laundry Detergent, Diapers
Together we can gift big smiles and full tummies. With our help, children won’t go to bed hungry, seniors will have enough for both food and medicine and working families will have what they need to make ends meet.
Garden Update
On October 12th, our garden group came together for a productive meeting. Everyone pitched in to clean the raised beds and surrounding area. Looking ahead, we are excited to plant carrots, beets, ginger, and turmeric. For our next gathering, we will be building a support structure for the garden and need strong, willing volunteers to help move telephone poles. If you’re up for the task and ready to bring a positive attitude, we would love your help!
Support PCCF Athletes
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.
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
Erin and Frank
Mike and Rachel
Clayton and Bradley
Brian and Lirian
Tony and Vivi
Billy and Santiago
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!
[Title of Show] A Musical
Our very own star Kelly C. will be performing in the musical [Title of show] showing November 7- November 16th at the Vero Beach Theatre Guild. If you are interested in seeing Kelly in her element, check out the theater website to buy tickets. Shows typically sell out quickly, so don’t waste any time!
What is Creatine?
Creatine is a mixture that comes from three amino acids. Creatine can be found in your body’s muscles as well as in your brain. In your regular diet, people consume creatine through seafood and red meat. You can also get creatine through an additional supplement. By taking creatine and consuming it in our foods, it can improve athletic performance and increase muscle mass.
According to Mayo Clinic, creatine improves strength, muscle size, performance, prevents injuries, improves cognition and bone health, as well as reduces wrinkles. Mayo also says that creatine is generally safe if taken at appropriate doses. If creatine is taken longer than 5 years or more than recommended, it can cause kidney problems. More questions? Coach Tony would be happy to talk nutrition and creatine with you.
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: Split Jerk
The split jerk is one of the most technically advanced movements in weightlifting. It can take a long time to master the jerk and a little bit scary putting heavy weight quickly overhead. Practicing the proper movement will help you gain confidence and trust in your technique to move the weight.
Dip and drive. The dip and drive is how we put force into a barbell which will in turn propel the bar overhead.
Transition. The motion from the bar leaving the shoulders and receiving the bar in the split position.
Catch. The position in which we initially receive the barbell overhead.
Recipe Mix-Up
Pho-Asian Chicken Soup
1 whole chicken
1 whole onion, outer layer removed
2 eggs
Use all or some below to flavor to liking
Cilantro
Green onions
Vietnamese coriander (or chopped mint and basil)
Crispy shallots
Bún vermicelli rice noodles(Thai noodles or rice) *cooked according to package
Fish sauce
1/4 tsp ground coriander
1 1/2 Tablespoons fish sauce (or less, to taste preference)
¼ teaspoon hoisin sauce
1/4 teaspoon soy sauce
¼ teaspoon red chili paste (sambal oelek)
Salt and pepper to taste
Place chicken and onion in a pot of water and bring to a boil. Once boiling, turn down to low for 45 minutes or until the chicken juices run clear when it is poked.
Remove chicken from the pot and when cool enough, shred the meat and put the bones back into the broth.
Beat 2 eggs with a sprinkle of salt and cook in a thin layer on a heated, oiled skillet. You want to create a very thin omelet, which you will slice thinly.
Season the broth with fish sauce, hoisin,soy sauce, coriander and red chili to taste
Layer the soup: noodles, shredded chicken and thinly sliced egg omelet and herbs(greens).
Top with the broth.
Crossfit Fort Pierce PR Board
Congratulations on your latest achievement. Keep up the great work!
Happy November Birthdays!
October Attendance Award
Rachel V.
Athlete of the Month
Dana and Taylor Beckford
Congratulations to our CFFP Athletes of the Month, Dana and Taylor.
It is hard to choose just one athlete this month when we have had two athletes shine the way that Dana and Taylor Beckford have. The Beckford’s started at the gym last August and have had major success in the year that they have been here. Both Dana and Taylor have been consistent at the gym. They are flexible and driven to get their workout in for the day, sometimes coming at the early 5 or 6am class, more regularly at 8 or 9 am, but if necessary will hit the late night session at 6:30. Recently, they completed the 75 Hard Challenge. The Challenge includes: 75 days of following a structured eating plan, no alcohol or meals outside of your eating plan, completing two workouts a day, drinking a gallon of water, and reading 10 pages of a book. The commitment that both Dana and Taylor have shown for their overall health and fitness have been paying off. Taylor has recently PR’d his back squat and deadlift and increased his overall mobility. Dana has been in the running for monthly total attendance and got her first strict handstand push up! We are so happy to have Dana and Taylor as our Athletes of the Month and as awesome members of our CFFP community. Keep up the great work. Congratulations Dana and Taylor!
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
Nancee H.
Victoria S.
Mikey Y.
Saray M.
Luka J.
Katy B.
Woody T.
Daniela M.
Susan H.
Angie F.
Elizabeth H.
Upcoming Events
Erin Lifting Class Dates: 11/3, 11/17, 11/24
Bri Yoga Class Dates: 11/3 @8:30am
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.
Treasure Coast Food Bank: Collecting now until November 15th
Christmas Party: Get ready to celebrate the holiday season with us! We’re excited to announce our upcoming Christmas Party on Saturday, December 14th, from 6:00 PM to 10:00 PM. Join us for a festive evening filled with fun, food, and music! We’ll be dancing the night away with tunes spun by the talented Neal Watkins. To make the night even more special, we’re hosting a potluck! Please bring a dish to share and feel free to get creative!
Thanksgiving Classes: Nov. 27th- 5:30 and 6:30 will be canceled, Nov. 28th-no classes, Nov. 29th- only 8am and 9am classes.
Christmas Classes: Dec. 24th- no classes, Dec. 25th- no classes, Dec. 26th- 8am and 9am classes, Dec. 31st- 5:30 and 6:30 will be canceled, Jan 1- only 8am and 9am classes.
