Townie Zone Challenge

Overview: This nutrition challenge is a 6 week zone challenge that we will conduct in teams.  For each day you eat in your zone blocks – a point. Each day you take a class at CF Townie – a point.  Each day you do not eat zone – a negative point. You will be allowed one cheat meal per week where it will not negatively affect your team’s score. We will add all points together to establish a team total.  The top two teams with the highest points at the end of the 6 weeks will win a prize.

Dates: Monday, May 22nd – June 30th

Zone Diet: To read all about the Zone Diet, click here! Print this out to keep close by and use when meal prepping.

Point Systems: Points will be awarded each day for eating zone and doing CrossFit. If you fail to eat zone you will receive a negative point for that day. If you do not take a CrossFit class you simply receive 0 points for that.  Example – I ate zone today (+1), I took a CrossFit class today (+1).  My total for that day is +2. If you did not eat in your zone for the day (-1), and you did not take a CrossFit class. Your total for that day would be ( 0 ).

Cheats: You will be allowed 1 cheat meal/week that will not negatively affect your team’s score. I would suggest planning what day/meal that is going to be and keep it consistent. (Example: Sat night is date night so I know I’m going to get ice cream.)

Point Reporting: We will put a listing of all the teams on one of our boards.  Each team must total up their points each week (Monday-Sunday) and write them up on the board. Submit team totals each week by the end of the day each Monday of the challenge. 

Measurements: The measurements will be done before and after for each individual to track progress. Your results will be 100% confidential and only for you to see results. We also suggest taking pictures before and after the challenge so you can see the awesome changes that will take place.


1. Marty, Brooks, Jamie Sims 

2. Harrison Gantt, Bryan Glover, Taylor 

3. Ben Appelo, Garrett, Hunter 

4. DT, Dylan, Jonathan

5. Joy, Katina, Amanda

6. Danyelle, Jami, Carol

7. Kayla, Brenna, Krystian

8. Summer, Kelly Ledger, Kathy

9. Kellie House, Alex Martin, Stephanie

10. Amy, Selina, Chelsey

11. Laura, Chandler, Hannah

March Committed Club

Congratulations to our March Committed Club! These members attended at least 15 classes in the month of March, and stayed committed to their training throughout the Open. #towniestrong

Carol Griffin 27

Jami Jones 27

Zane Griffin 22

Lee Barwick 21

Danyelle Eidson 21

Marty Lutes 20

Krystian Courtney 19

Brad Hurst 18

Seth Tuck 18

Ashley Griffin 17

Brooks Woodward 17

Justin Applewhite 16

Lance Butler 16

Haley Harper 16

DT House 16

Kelly Ledger 16

Jamie Sims 16

Toby Williams 16

Amy Woodward 16

Brenna Beever 15

Taylor Devane 15

Bret Owens 15

Townie Intramural Open Week 4 Update

Week 4 of the Open is over and we only have one week left! We are super proud of all of our athletes who crushed this workout with many bettering their scores from last year. Let's bring it for the final workout tomorrow night, and make plans to stick around for the end of the Open after party!

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Muscle Mafia:

Workout Completion and Score Submission: 13

Athletes with top 3 finish:  Hannah Watt

Total points: 14 Points

Peanut Butter Jelly Time:

Workout Completion and Score Submission: 16

Athletes with top 3 finish:  Jonathan Watt, Brooks Woodward, Toby Williams, Kelly Ledger, Deanna Quinton

Total points: 21

Peanut Butter Jelly Time takes the first ever Intramural Open, but there is still one more opportunity to give it your all and cheer on your friends. Come on out this Friday Night for the last workout and stick around after for our end of Open after party. This will be a great time to meet some new faces, share food and drink, and come together as one Team Townie! 


Townie Open Week 3 Update

Week 3 of the Open went heavy and we saw a few snatch PRs along the way. We're over the half way point with two workouts left in the 2017 Open season. Which team is going to come out on top?

Muscle Mafia:

Workout Completion and Score Submission: 18

Athletes with top 3 finish:  4 (Jesse Young, Summer Lairsey, Hannah Watt, Deanna Quinton)

Total points: 22

Peanut Butter Jelly Legs:

Workout completion and score submission: 17

Athletes with top 3 finish: 2 (Jonathan Watt, Brooks Woodward)

Spirit Points: 3

Total Points: 22

A tie!! Who's got some ideas to break this tie for week 3?

Townie Open Week 2 Update

Week two of the open introduced Dumbbell walking lunges for the first time as well as some gymnastics movements like toes to bar and bar muscle ups. Congrats to Courtney and Seth for getting their first bar muscle up as well as Ben for accomplishing his first Rx pull up. Below are the points for week two of the Townie Intramural Open. 

Muscle Mafia

Workout Completion and Score Submission: 18 points

Athletes With Top 3 Finish: 2

Spirit Points: 3

Total Points: 23

Peanut Butter Jelly Legs

Workout Completion and Score Submission: 18 points

Athletes With Top 3 Finish: 4

Total Points: 22

Muscle Mafia takes week 2 by 1 point! Don't forget to submit your scores on the games site each week to make sure you get a point for your team. Every point counts! It's all tied up at 1 win a piece heading into week 3. 

February 2017 Committed Club

Congratulations to our February Committed Club! These members attended at least 15 classes in the month of February. Proud of everyone's hard work and all the new PR's and accomplishments this month. #towniestrong

Matthew Bailey - 20

Danyelle Eidson - 20

Kayla Odum - 19

Toby Williams - 19

Brooks Woodward - 19

Amy Woodward - 19

Lee Barwick -18

Ashley Griffin - 18

Kelley Ledger - 18

Carol Griffin - 17

Marty Lutes - 17

Chandler Bryant - 16

Zane Griffin - 16

Summer Lairsey - 16

Justin Applewhite - 15

Brenna Beever - 15

Garrett Blais - 15

Harrison Bryant - 15

Kellie House - 15

Bret Owens - 15

Deanna Quinton - 15

Chelsea Young - 15

Townie Open Week 1 Update

17.1 is in the books and we had over 40 athletes complete the workout, with 9 finishing under the time cap, and 35 athletes completing the workout RX. We're super proud of everyone's hard work this past week, and can't wait for 17.2. Below are the point standings after week one for the Townie Intramural Open.

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Muscle Mafia

Workout Completion and Score Submission: 20 points

Athletes With Top 3 Finish: 2

Total Points Week 1: 22

Peanut Butter Jelly Legs

Workout Completion and Score Submission: 19 points

Athletes With Top 3 Finish: 4

Spirit Points: 3

Total Points Week 1: 26

*Spirit points are determined each week by an unbiased spectator at Friday Night Lights.

**Also, Jesse and Brice are going to need help finding a dress. If any ladies know where to find a size smedium, pink, cocktail dress, please let us know.


2017 Townie Intramural Open Teams

The teams are set for the inaugural CrossFit Townie Intramural Open! Check the list below and see who's on your team. Any one who signs up for the open now, will be randomly added to a team. If you have a great idea for your team name let you captains know ASAP. Let the trash talk commence : )

Muscle Mafia - Captains: Hannah Watt & Devin Tudor

Blake Woodward, Matthew Bailey, Selina Bell, Chris Waters, Bryan Watt, Brenna Beever, Harrison Gantt, Jesse Young, Chandler Bryant, Rachel Shapiro, Summer Lairsey, Cole Frick, Colby Young, Taylor Devane, Jimmy Woodward, Lance Butler, Danyelle Eidson, Dan Gay

Peanut Butter & Jelly Legs - Captains: Jonathan Watt & Blake Pittman

Toby Williams, Amy Woodward, Deanna Quinton, Courtney Warner, Lee Barwick, Jamie Sims, Matt Cone, Marty Lutes, Carol Griffin, Chelsey Young, Seth Tucker, Brooks Woodward, Kelly Ledger, Garret Blais, Kellie House, Zane Griffin, Ben Appelo, Brad Hurst


January 2017 Committed Club

Congratulations to our January Committed Club! These members attended at least 15 classes in the month of January. Proud of everyone's hard work and all the new PR's and accomplishments this month. #towniestrong

Toby Williams - 24

Kelly Ledger - 22

Brooks Woodward - 22

Amy Woodward - 22

Chandler Bryant - 20

Ashley Griffin - 20

Summer Lairsey - 20

Kayla Odum - 20

Zane Griffin - 19

Lee Barwick - 18

Brad Hurst - 18

Dylan Jones - 18

Marty Lutes - 18

Bret Owens - 18

Seth Tucker - 18

Brenna Beever - 17

Harrison Bryant - 17

Haley Harper - 17

Kellie House - 17

Matthew Bailey - 15

Latrelle Cone - 15

Taylor Devane - 15

Danielle Eidson - 15

Rachel Shapiro - 15

Chelsey Young - 15



The 2017 CrossFit Townie Intramural Open

The 2017 CrossFit Open is almost here, and this year we are going to start a new tradition with the start of our CrossFit Townie Intramural Open. This is going to be an awesome time for our athletes to come together, support each other, and push each other to things we never thought possible. This in house competition is for all CrossFit Townie athletes regardless of fitness level or ability. It doesn't matter if you have been doing CrossFit for 5 years or five days, you can participate, push yourself, and have a blast. 


Go to, create a profile, and sign up for the 2017 Open. Cost is $20 and be sure to select CrossFit Townie when they ask for your affiliate.


This year we are going to split the gym into two teams. Devin and Hannah will captain one team while Blake and Jonathan will captain the other (team names are TBD). All athletes who sign up for the Open will be put on one of the two teams. Teams will be decided February 20th and everyone else who signs up after that date will be drawn from a hat. The sooner you get signed up, the quicker we can put our teams together.


Our 2017 Intramural Open kicks off on Friday, February 24th at 5:00pm and continues on the same schedule for the following five weeks. Each Friday night during the Open we will have what we are calling Friday Night Lights, where everyone is invited to come out and support our athletes competing in the Open. We will have judges, cheering sections, fun, and maybe some food and drink. Everyone is welcome even if you aren't doing the workouts. If you can't make it to Friday Night Lights, you will also have an opportunity to complete the weeks workout during the AM class periods since that will be the programmed WOD for the day. There will also be an opportunity to complete the WOD during Saturday Open Gym, but we really want to encourage everyone to try to come on Friday night to create the best atmosphere possible.


+1 point - For completing the workout and submitting your score at before Monday at 8pm.

+1 point - If you place in the top 3 men or top 3 women at the gym.

+3 points - For best team spirit. Ex: cheering, team signs, team outfits, fun, team/gym pride, sportsmanship


Each member of the winning team will receive a limited edition 2017 CrossFit Townie Open Champions t-shirt. Of course, everyone who completes the Open will have the prize of being just a little bit fitter and have a whole lot of FUN!

Register online at the CrossFit Games site, and let's get this party started!

November Committed Club

Congratulations to our November Committed Club! These members attended at least 15 classes in the month of November. Proud of everyone's hard work and all the new PR's and accomplishments this month. #towniestrong

Michael Goodson - 24

Toby Williams - 23

Haley Harper -21

Smit Patel - 21

Amy Woodward - 20

Chandler Bryant - 19

Latrelle Cone - 19

Harrison Gantt - 19

Harrison Bryant - 18

Mark Miller - 18

Brittney Pilcher - 17

Brad Hurst - 16

Seth Tucker - 16

Taylor Devane - 16

Zane Griffin - 15

Savannah Victorine - 15

Brooks Woodward - 15


October Committed Club

Congratulations to our October Committed Club! These members attended at least 15 classes in the month of October. Keep up the great work Townies, and remember that the key to results is consistency. Don't let the holidays slow you down!

Harrison Gantt - 22

Michael Goodson - 21

Ashley Griffin - 19

Bryan Watt - 19

Amy Woodward - 19

Seth Tucker - 18

Brooks Woodward - 18

Colby Young - 18

Garrett Blais - 17

Taylor Devane - 17

Zane Griffin - 17

Haley Harper - 17

Chandler Bryant - 16

Brad Hurst - 16

Smit Patel - 16

Deanna Quinton - 16

Brenna Beever - 15

Harrison Bryant - 15

Kellie House - 15

Dylan Jones - 15



September Committed Club

Congratulations to our September Committed Club! These members attended at least 15 classes in the month of September. Keep up the great work Townies, and stay committed to the process as we stay committed to helping you achieve your health and fitness goals.

Zane Griffin - 20

Colby Young - 20

Garrett Blais - 19

Amy Woodward - 19

Chandler Bryant - 18

Ashley Griffin - 18

Bryan Watt - 18

Langley Devane - 17

Brad Hurst - 17

Brooks Woodward - 17

Taylor Devane - 16

Harrison Gantt - 16

Rachel Shapiro - 16

Chelsey Young - 16

Courtney Warner - 15

Harrison Bryant - 15

Dylan Jones - 15

Performance Nutrition Challenge Guidelines

During this challenge we are using an ancestral diet framework while also incorporating specific dietary recommendations for individuals based on their goals and body type. We'll talk about specific needs of different athletes and body types at our meeting tomorrow night, but for right now I want to give yall a general list of foods to eat during this challenge and foods to avoid.

Foods to Eat

Proteins: Meat, Poultry, Seafood, Pork, Eggs (If it came straight from an animal, eat it. Some dairy may be acceptable based on your body type and physique goals)

Carbohydrates: Vegetables, Fruit, Potatoes*, Plain Rice*, Quinoa*, Raw Oats* *(These carbohydrates should be consumed primarily in the window immediately before and after training when the body will quickly burn high glycemic carbs instead of storing them. Eating theses carbohydrates will also depend on your current body type and physique goals.)

Fats: Nuts, Seeds, Olive Oil, Coconut Oil, Animal Fat (Nut butters are okay but make sure that you are eating natural sources. Most nut butters have hydrogenated vegetable oils and sugar in them so read the labels!)

The simple rule of thumb here is EAT WHOLE FOODS! Focus on filling your diet with nutrient dense REAL food. Your food should have very few ingredients, all pronounceable ingredients, or no ingredients listed at all. Use this as an opportunity to broaden your horizons and try new foods. Always make sure you read labels to watch out for hidden ingredients — especially sugar. Dessert means you can pick it with your hands from a tree or bush or don’t eat it!

Foods to Avoid

Sugar - maple syrup, agave nectar, Splenda, granulated sugar, molasses, etc. This means absolutely no sodas, sweet tea, diet sodas, fruit juices, and the like. For this challenge we're going to say honey is allowed in extreme moderation. "Paleo" treats are dangerous, so don't fall for them!

Processed Food - Anything packaged in a factory with extra not-natural ingredients. Most things in a package have adde ingredients so stay away. Things like protein bars (aka glorified candy bars) are off limits. There are some bars that have only a few natural ingredients that are okay for the challenge, but most protein bars are just like eating a candy bar. If it has a long list of ingredients you can't pronounce then stay away. For this challenge we are going to say that whey protein and other powders are okay.

Dairy - cheese, mayo, butter, sour cream, coffee creamer, yogurt*, milk*. *Based on body type and needs, plain greek yogurt and dairy may be approved for this challenge. 

Unhealthy Oils - vegetable oil, canola, corn, soy bean, peanut oil etc. Avoid any types of fried foods during the challenge. 

Alcohol - in any form. I know it's football season so we are going to allow TWO days during the challenge when you can partake in a drink or two. You don't have to use them, but if you absolutely need to then use them wisely. 

Not sure if something is okay to eat? Ask us at the gym or at 

Remember that this is a challenge and it's not going to be easy, especially if you are used to eating a processed sugar filled diet. Commit to the challenge and don't cheat during the 7 weeks. If you truly want to see changes in your body and more importantly your health then you can stick with it! We're here for you and you will be surrounded by tons of other people everyday who are going through the challenge with you. I promise you it will be worth it! Remember you are not only doing this to see body composition changed but also lifelong health changes. 

Throughout the challenge we'll be posting tips and sharing our experiences on Facebook and with each other at the gym and through email. We're in this together and I can't wait to celebrate the awesome changes at the end of the 8 weeks.

Introducing Coach Devin


We're excited to announce that, Devin Tudor has officially joined our CrossFit Townie coaching staff. Devin has been a member of CrossFit Townie since the beginning and is a great addition to our fitness community with his positive energy and genuine care for others. Devin joins the Townie staff after being a personal trainer for 6 years, and using CrossFit training methods with his clients. On top of being an ACE Certified Personal Trainer, Devin recently obtained his CrossFit Level 1 Certification and has been interning during our Foundations and 5:30 am classes.

From Coach Devin: "I'm excited to join the coaching staff at CrossFit Townie because in doing so, I'm really joining a family. Townie is a family and community of people who inspire me and push me to become the very best version of myself. I enjoy coaching CrossFit and I want to care for others the way they have cared for me."

We are so excited to have Devin on our team and we know that he will help us further our mission to help people grow stronger in body, mind, and spirit. 


Fall Performance Nutrition Challenge

It’s time to really take our performance and fitness to the next level by taking a closer look at our nutrition. Whether your goals are overall health and wellness, performance based, or purely aesthetic, your diet is going to be the biggest help or hindrance to your success. You guys work extremely hard in the gym on a daily basis and it’s important that your body has the right foods to perform at its best and to see the desired body composition changes. Take CrossFit Games champ Matthew Frasier for example. He finished runner up in the CrossFit Games two years in a row before blowing out the competition this past year and taking the title of Fittest Man on Earth. What does he credit this year’s success to? Changing his diet! Even the fittest on earth know they can’t out train a bad diet.

So here’s the challenge. We are going to remove less desirable elements from our daily diet to get a solid understanding of what our bodies need as performance athletes (and yes you are all athletes). We want to see how your performance, your health, and your body composition reacts to eating what nature intended for you to eat, at the right macronutrient amounts. To some extent, we’ll be using the framework of an ancestral diet, but we’re not going to give this a name, because ‘diets’ have and end point, and just like fitness, healthy nutrition should last a lifetime. You should not have some religious attachment to a Diet, simply find what supports your work and recovery and does not support illness or the accumulation of body fat. (Detailed list of challenge dietary prescription coming in our next blog)

Challenge Details

·      7 Week Nutrition Challenge (September 19th – November 4th)

·      Establish baseline data, follow strict dietary parameters, then evaluate the impact of the challenge by reassessing the data.

1.     Sign Up for the challenge and add your name to the list at the front desk.

2.     Schedule your initial Bod Pod test by calling Lauren Ormsbee @ 828-768-5516

3.     Take 3 photos of yourself (front, back, side) Men – shorts no shirt, Ladies – spandex shorts and sports bra. (These pictures are for you only. I really encourage you to take pictures along the way so you can see the visible changes from week 1 to week 8. Make sure you take the photos wearing the same exact clothing, in the same exact lighting.)

4.     Email your initial Bod Pod results by September 11th to . These results will stay 100% confidential.

5.     Download My Fitness Pal app – You will be required to log everything you eat for three days during the first, fourth, and eighth week of the challenge. This is so we can see what you’ve been eating, hold you accountable, and make sure you are meeting your daily macronutrient needs.

6.     Save the date for Thursday, September 8th@ 7:30 pm. Lauren Ormsbee, the Wellness Coordinator at FSU will be at the gym to answer any questions about the Bod Pod and to offer a bit more nutritional guidance. This will also be an informational meeting for the challenge and an opportunity to ask questions about the nutritional guidelines for the challenge.

What is a Bod Pod?

The Bod Pod is a body composition test conducted at Florida State University (Go Noles!) and is the most accurate way to measure many different biomarkers including body fat % and muscle mass. Think like the old skin fold test but way more accurate. Hannah and I have both had a handful of Bod Pod tests done and they provide you with great information about your body composition as well as your RMR (Resting Metabolic Rate). An exercise physiologist or doctoral student will conduct the test and also meet with you after to explain the results and strategies to help reach your goals. The cost for these tests is normally $55 each but with our special affiliate pricing, you can get your pre and post challenge Bod Pod done for $65 total ($45 for initial test, $20 for post challenge test). This is a steal to be able to work with sports nutrition professionals and to get concrete numbers about your health to see improvement through your hard work. (You must complete pre and post challenge bod pod and email results by the deadline to be eligible for prize)

How do I win?

If you participate in this challenge everyone will come out a winner and see results. We will be purely measuring results as body fat % lost (as well as your photo journal to track the visual results for yourself). This is the most accurate way to view our progress as the goals is not strictly weight loss, but ultimately fat loss. The person who loses the most body fat % will receive one FREE month of CrossFit. On top of that the entire coaching staff will do 1 burpee for each 0.1% of body fat lost by the entire group. After all the results are in we will recognize the winner as well as recognize the progress of the group at a Townie pizza party where all the coaches will reward you by trudging through burpees while yall enjoy pizza and beer. Sound like fun? Get signed up today!

Bring A Friend Day

This Saturday, August 6th at 9 am is Bring a Friend Day. This class is designed to give anyone interested in trying CrossFit an opportunity to see our facility, experience our community, meet our staff, and try a fun workout. You don't have to be a friend of a member to participate, all you need is the desire to improve your health and fitness alongside other dedicated folks. This event is for all fitness levels, as our program is tailored to challenge collegiate athletes as well as grandparents. Come experience what CrossFit Townie is all about, and take the first and biggest step in starting your health and fitness journey. We can't wait to meet you on Saturday!

Gym Rules

1. Sign up through Triib for your class before coming in. You have up until 15 min prior to each class to do so. Showing up without signing up means 50 burpees in order to workout…Signing up helps us keep track of your attendance, keeps you accountable for showing up, and helps us to avoid overfilling classes. 
2. Show up on time. We understand that things happen and sometimes you're running a few minutes late. Please be considerate if the class has already started and get right into the warmup as fast as possible. If you are more than 10 minutes late you will be asked to join the next class. 
3. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. As soon as you finish your workout, your next priority is to support others still working. Do not start putting away your equipment until everyone in the class has finished.
4. When you walk in the door, be respectful and aware of your surroundings. If there is teaching going on, stay quiet so people can hear and learn. If there is a WOD going on, stay out of the way and off the equipment until your class begins.
5. Check your ego at the door. Listen to your coaches. Slow down. Ask questions. Ask for help. 
6. Empty barbells were not designed to be dropped. We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily. Same goes for kettlebells and dumbbells (Unless doing so is necessary to avoid injury). Treat the equipment like it's your own.
7. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess chalk inside the chalk bucket. All of the extra dust covers everything in the entire gym and makes it very difficult to keep the gym clean. Use a towel to dry sweaty hands instead of trying to use chalk.
8. Clean up and put away all equipment after each workout. Clean up sweat, blood, chalk, dirt, vomit, hand prints, and whatever else you’ve left behind. Throw away your used plastic bottles and athletic tape that you have stripped off during the WOD.
9. No cell phones on the workout floor. Please leave all of your personal belongings in the cubbies until after the WOD. We wan't you to get the most out of your hour at the gym, and when you are here it's time to train. (If you have a special request, talk to a coach and we will be more than accommodating).
10. Do not come to the gym when you are sick. Working out when you’re sick isn’t smart, and we don’t want to catch what you have. Stay home and rest.
11. Be positive with your words and with your thoughts. We're training mentally as much as physically, and positivity works wonders.                                                                                                                                                             12. Have Fun! The workouts are hard enough, so enjoy yourself while you are here. We want your hour at the gym to be the absolute best hour of your day.

30 Minute Squat Challenge

August is here and it's time to introduce our challenge for the month. During the month of August we are challenging you to build to a 30 Minute Squat hold.

Why should you accept our challenge? We all know the benefits of a squat, but not all of us have the strength or mobility to hold a perfect squat position. This challenge is going to help you build ankle, hip, and knee mobility as well as strength in the bottom of your squat. The challenge is simple, but it is going to take some dedication to stick with it. Here's how it works:

August 1 - Hold a squat for 1 minute, August 2 - 2 minutes, August 3 - 3 minutes, and so on until at the end of the month we have built to a 30 minute hold. These holds should be in a relaxed position at the bottom of a squat and should not be an active squat. If you need some help getting into a good position feel free to lean up against a wall or hold on to a stable object in front of you. Your daily squat holds don't have to be unbroken so feel free to break them up throughout the day as needed into smaller manageable sets.

Finally we want you to post a picture to social media using #towniesquatchallenge of you participating in the squat challenge in craziest places. For example, squatting in places where its normally not socially acceptable to squat. The more creative and crazier the better. At the end of the month, well pick our favorite to win a FREE Townie t-shirt. 

Get after it CrossFit Townie, and looking forward to seeing some improved squats at the end of the month.