Kettlebell Kitchen has arrived!

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Spire CrossFit is excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!

Deliveries to our gym happen every Monday & Thursday.

Order cutoffs are:
• Wednesday evening by midnight for Monday delivery
• Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found at:
Ordering instructions and FAQs can be found here:

Use the discount code “Spire” at checkout for 20% off until November 19th!


Posted Leave a commentPosted in Gym News/Events

No Sweat! Sweat buckets!
OK – which is it?? As athletes we spend a lot of time doing this, but how much time do you spend thinking about it? As I was tackling burpees the other day in my workout, I entertained myself by racing a drop of sweat falling to the floor – who would land first – that precious drop or me? Sweat won. I then moved into planking where it is amazing how you can occupy yourself moving just a tiny bit to make your sweat drops land in different places on the mat. Probably not the thinking that you thought I meant, so lets try again…

The average person in a one hour workout sweats 27.4 to 47.3 oz. That is one to three pound of body weight. The average person sweats 1.5 gallons a day. Scientists estimate one drop of sweat can cool one liter of blood one degree. There is actually a measurement of a bucket – it is approximately 5 gallons. It has been scientifically proven that the sweating process slows down after we have lost 3 to 5 percent of our body weight, although there is not a point where the body will stop sweating – it just keeps sweating.

Study after study is finding that every body is not created equal. Each athlete has their own sweat profile and the total volume, speed to start sweating and rate of sweat are all a very personal characteristics. Yes, sweating more may mean that you are getting more conditioned. Yes, sweating more may mean you are moving your body more. BUT it is also a major indicator day by day on how hydrated you are. The human body is only about 25% efficient – meaning 75% of the energy expended into exercise is the body generating heat and hence the need to cool through sweat and 25% is actually used to keep the body in motion.

There are some factors the body does start to anticipate… The body knows what is coming, so it may start to sweat earlier in the process of exercise. It may also generate sweat faster – kinda like a faucet being turned on full blast rather than a slow drip. Lastly, the body does get more efficient in holding onto the salt and electrolytes. Your sweat profile may be a higher percentage of just water, rather than salt and electrolytes, as you become more conditioned.

Bottom line – go make those sweat angels and be proud of them! You are working hard – wear that sweat as a badge of honor!!

Breakfast from Chaz

Posted Leave a commentPosted in Gym News/Events, Recipes

So many of you out there have made comments on what a beast Chaz has become! Don’t think you can’t head in here because that is what we are all about, it just proves what CAN be done with hard work and dedication. Yes, I will still hang my hat on the fact that Chaz and I have worked out for years together and once upon a time I could beat him in a workout! Those days have come and gone, but he is an inspiration to so many of us! In just a year Chaz has changed his eating habits and workouts and hence has seen epic results.
So… when Chaz was asked what should I eat?? Chaz gave me this to pass along!!

For all of you on the go looking for a healthy breakfast meal. Here ya go.

2 whole eggs
2 tbsp. of an avacado
1 slice of bread wheat bread

For you Fitness Pal lovers
total cal=239

For you Block lovers
This meal is only 2 blks.

Remember always get your proteins, carbs and fats in with each meal!!