April 15, 2020

with ・・・ With alcohol sales up 55%, we thought this would be a friendly reminder! ⁣ ⁣ Are you finding yourself drinking more now after being cooped up at home due to the coronavirus shutdowns? ⁣ ⁣ Nutrition labels are not required on alcoholic beverages which makes tracking them a bit of a challenge. ⁣ ⁣ We created this guide to give you a general idea of the calories and sugar going into your body with each drink. ⁣ ⁣ Starting on the top left with the lowest sugar and finishing on the bottom right with the highest. CHEERS! ⁣ ⁣ 🏻 Which one surprises you the most? Write your answer in the comments! 🏻⁣ ⁣ .⁣ .⁣ .⁣

February 7, 2020

Happy Friday Here’s our member & . JT has been a member of Our since August of 2012 (definitely a master ) JT started CrossFit because he wanted to be in shape overall. At that time he had lost weight and wanted to gain lean muscle without going through basic gym routines since he has never been a “gym rat”. JT’s favorite movement or lift is Clean & Jerks and pull ups! JT’s biggest accomplishment in 2019 is…. having fun! 2019 has been the year he’s enjoyed the most . When asked what he loves most about Siege? “Definitely, the COMMUNITY!!! I have developed so many great relationships that without a doubt I consider Siege my fam away from home. “ Awesome job JT , we are all proud of you, your effort & growth over almost 8 years. But mostly for being a great Box-mate & partner in any team WOD. Keep pushing yourself & those around you to be their best. WODs :)

February 25, 2020

Here’s what a day of food looks like for Coach . Coach Valentina started off with logging, tracking & weighing her food daily for a few months but now a full time student & Coach she finds it more convenient to use the plate method. On Sundays Coach preps just her protein for the week. Using different cooking methods like the stove top, oven & air fryer to save on time for studying 🖊 🏻‍. She prefers to eat the same lunch & dinner, making sure to consume about 1g of lean protein per 1lb of her Body Weight. Right now her lifestyle supports her goals of becoming a Firefighter/EMT. Her diet fuels her busy schedule & training without the stress of logging every single detail. If you’d like info on our Nutrition program or 1:1 private Coaching please email our certified nutrition Coach at

March 1, 2020

Sunday can be as easy as going to and that’s it… Thanks to for & suggestions