CrossFit Underdog Union

11/07/2025

11/06/2025

Think you need to do situps for a strong core? Think again.

11/06/2025

What goes on in the gym between classes? Do the coaches hang out, nap, doom scroll social media? Check out Coach Amy’s typical Monday💪🏼💚

11/04/2025

If you or someone you love has a brain injury or other physical limitation, and don’t think that they can build strength, think again! Send them this video then send them my way!! Let’s get you moving, strong and healthy because you CAN do it! We can help!!

11/03/2025

We are building a new generation of grandmas!
I know mine wasn’t doing this!!

11/01/2025

🌟 MEMBER OF THE MONTH: JEN 🌟
November's spotlight is someone who embodies everything we love about our community!
Jen shows up bright and early to crush her workouts before heading off to work and dedicating her day to others as a nurse. As a mom to an amazing 5-year-old, she's not just transforming her own life—she's setting an incredible example that healthy living is just part of everyday life.
When Jen first walked through our doors, she didn't know a soul. Now? She's become the heart of our morning crew! Her energy, support, and friendship light up the class.
And let's talk about her skills! Jen LOVES Olympic lifting and NEVER misses barbell day—her strength and form are impressive and fun to watch! Watch her fly up the rope with incredible skill, and if you're lucky, she might just share some tips to help you master your rope climb too! 💪
Jen, you're a shining star and we're so grateful you're part of our family. Thank you for inspiring us every day!

10/29/2025

Here are some healthy Halloween tips for the whole family that keep the fun without the sugar overload:

🎃 𝗕𝗲𝗳𝗼𝗿𝗲 𝗧𝗿𝗶𝗰𝗸-𝗼𝗿-𝗧𝗿𝗲𝗮𝘁𝗶𝗻𝗴

Eat a balanced meal first → A dinner with protein, veggies, and healthy carbs will help kids (and adults) feel full and less tempted to overdo the candy.

Hydrate → Sometimes thirst feels like hunger. Bring a water bottle along instead of sipping on sugary drinks.

🍬 𝗖𝗮𝗻𝗱𝘆 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆

Set A Limit → Decide ahead of time how many pieces can be enjoyed on Halloween night, then portion out a few pieces each day after.

Try The Switch Witch→ Trade excess candy for a non-food reward (like a small toy, activity, or extra playtime).

👻 𝗙𝘂𝗻 𝗔𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝘃𝗲𝘀

Hand out non-candy treats like glow sticks, stickers, bubbles, or small toys. Kids love them just as much!

Bake a festive healthy treat (like pumpkin protein muffins, apple “fangs,” or mandarin oranges decorated as pumpkins).

🕸 Movement + Fun

Make Halloween active—walk the neighborhood instead of driving, play themed games, or host a dance party in costumes.

Encourage kids to sort and count their candy haul—it doubles as math practice and keeps them moving.

Most importantly - have fun! 🎃
🎃 🎃

10/27/2025

Thank you 🙏🏻 to everyone in the community who came out & waited in line to come through our haunted house on Saturday! We had so much fun with the kids and the adults!! Next up will be 🐈🐇🐕‍🦺Pet Photos with Santa 🎅 so, stay tuned…we hope to see you then!!

10/26/2025

Not all produce is created equal.

Our food system is flooded with pesticides—many of which are linked to hormone disruption, neurological damage, and cancer.

Here’s the good news:
You can reduce your exposure dramatically by following the EWG’s Dirty Dozen and Clean 15 lists.

🍓𝗗𝗶𝗿𝘁𝘆 𝗗𝗼𝘇𝗲𝗻 = the fruits and veggies with the highest pesticide residues. Always try to buy these organic if you can afford it. Note: these are still better than any ultra-processed food.

If you can't afford to buy organic, that's okay; make sure you rinse your produce well. (We recommend rinsing all produce well include those with a rind like watermelon)

🥑 𝗖𝗹𝗲𝗮𝗻 𝟭𝟱 = generally safe to buy conventional. (Often has skin or a husk)

10/24/2025

𝗠𝗲𝘅𝗶𝗰𝗮𝗻 𝗙𝗶𝗲𝘀𝘁𝗮 𝗕𝗼𝘄𝗹
⭐️⭐️⭐️⭐️⭐️
Build your own mexican fiesta bowl!

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-1/2 cup brown rice cooked
-1 cup black beans, drained and rinsed
-12 ounces grilled chicken, chopped
-2 cups bell peppers chopped
-2 cloves garlic
-1 tbsp olive oil
-1 avocado

Pico 🍅
2 plum tomatoes
1/2 lime Freshly squeezed lime juice
1 red onion
1/4 cup chopped fresh cilantro
1 tsp salt
1 tsp pepper

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Sauté peppers, onion, and garlic in olive oil
2. Combine sautéed veggies with rice, black beans, and grilled chicken.
3. Fresh Pico: Chop tomatoes, add salt, pepper, and chopped cilantro. Squeeze the onion. Mix well.
4. Top with 1/3 avocado per bowl
5. Divide the mixture into 3 servings

10/21/2025

What does it take to do CrossFit?
Not what you think…
🤔

Every rep. Every PR. Every transformation. It all begins with a choice.The choice to walk through the door. To show up when it’s hard. To try something new. ...