CrossFit Osiris

Awesome CrossFit facility with great group environment! Get in the best shape of your life while having fun along the way!

Awesome CrossFit box in C**n Rapids, MN dedicated to creating an exceptional environment for EVERYBODY to come and achieve their fitness goals. Certified Trainers lead you through group classes 6 days a week to help you get in the best shape of your life while being part of a wonderfully diverse community!

06/03/2026

Balance Your Plate. Fuel Your Body. 🍽️

Keep it simple with the Plate Method:

🥦 ½ plate = non-starchy veggies
🍗 ¼ plate = lean protein
🍠 ¼ plate = quality carbs
🥑 + healthy fats for balance

Build better meals with real food choices:
✅Protein: lean meats, fish, shellfish, eggs
✅Veggies: leafy greens, cruciferous veggies, colorful mix
✅Carbs: sweet potatoes, squash, beans, whole grains, fruit
✅Fats: avocado, nuts, seeds, olive oil, coconut oil

Your meals don’t need to be perfect—just balanced and consistent 👊

05/27/2026

Small swaps add up when it comes to reducing everyday toxin exposure and supporting your overall well-being.🏡💚

⚠️ Many common kitchen items—like plastics and nonstick coatings—𝗰𝗮𝗻 𝗿𝗲𝗹𝗲𝗮𝘀𝗲 𝗰𝗵𝗲𝗺𝗶𝗰𝗮𝗹𝘀 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱, 𝗲𝘀𝗽𝗲𝗰𝗶𝗮𝗹𝗹𝘆 𝘄𝗵𝗲𝗻 𝗵𝗲𝗮𝘁𝗲𝗱 𝗼𝗿 𝘄𝗼𝗿𝗻 𝗱𝗼𝘄𝗻. Some of these (like BPA and phthalates found in plastics) are known endocrine disruptors, meaning they can interfere with hormone function.

Teflon-coated products are made with PTFE (a PFAS “forever chemical”). While PTFE itself is considered stable at normal temps, it can begin to break down and release fumes if overheated—another reason to be mindful with high-heat cooking.

𝗦𝘄𝗮𝗽𝗽𝗶𝗻𝗴 𝘁𝗼 𝗺𝗮𝘁𝗲𝗿𝗶𝗮𝗹𝘀 𝗹𝗶𝗸𝗲 𝘀𝘁𝗮𝗶𝗻𝗹𝗲𝘀𝘀 𝘀𝘁𝗲𝗲𝗹, 𝗰𝗮𝘀𝘁 𝗶𝗿𝗼𝗻, 𝗰𝗲𝗿𝗮𝗺𝗶𝗰, 𝗴𝗹𝗮𝘀𝘀, 𝗮𝗻𝗱 𝘄𝗼𝗼𝗱 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝗿𝗲𝗱𝘂𝗰𝗲 𝗲𝘅𝗽𝗼𝘀𝘂𝗿𝗲 𝗮𝗻𝗱 𝗮𝗿𝗲 𝗼𝗳𝘁𝗲𝗻 𝗺𝗼𝗿𝗲 𝗱𝘂𝗿𝗮𝗯𝗹𝗲 𝗹𝗼𝗻𝗴-𝘁𝗲𝗿𝗺.

💡You don’t have to replace everything overnight—start with 1–2 swaps and build from there!

𝗬𝗼𝘂𝗿 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗷𝘂𝘀𝘁 𝗮𝘀 𝗺𝘂𝗰𝗵 𝗮𝘀 𝘆𝗼𝘂𝗿 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻.

05/22/2026

It’s boy band Friday! Which means it’s karaoke during the workout to take the pain away 🥵😂. Don’t worry, they’re having fun!!

05/20/2026

𝗬𝗼𝘂𝗿 𝗴𝘂𝘁 𝗵𝗲𝗮𝗹𝘁𝗵 = your foundation for energy, digestion, immunity, and more.

What you eat daily either supports a thriving gut… or works against it.

Focus on adding in more gut-friendly foods like yogurt, kefir, fermented foods, fruits, veggies, whole grains, nuts, and seeds—while being mindful of ultra processed foods, added sugars, and excess alcohol.

𝗦𝗺𝗮𝗹𝗹 𝗱𝗮𝗶𝗹𝘆 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝗺𝗮𝗸𝗲 𝗮 𝗯𝗶𝗴 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗼𝘃𝗲𝗿 𝘁𝗶𝗺𝗲.

Ready to improve your gut health (and feel better doing it)? Let’s get started with coaching!

05/15/2026

𝗖𝗿𝗼𝗰𝗸𝗽𝗼𝘁 Chicken Pesto 🍗🍃

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
* 3 6-oz chicken breasts or thighs
* 1/4 cup pesto
* 1/2 cup chicken broth
* Salt & pepper to taste

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀:
1. Season chicken with salt and pepper.
2. Place chicken in the crockpot.
3. Whisk together pesto and broth, then pour over chicken.
4. Cook on high for 3 hours and enjoy!

💡 𝗣𝗿𝗼 𝗧𝗶𝗽: Serve with a side of veggies and potatoes for a complete meal.

05/13/2026

How much protein do you actually need? 👇

Start here:
👉 𝟬.𝟴–𝟭.𝟭𝗴 𝗽𝗲𝗿 𝗽𝗼𝘂𝗻𝗱 𝗼𝗳 𝙞𝙙𝙚𝙖𝙡 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁

Your needs vary based on age, activity level, goals, and more—but here’s what most people miss…

It’s not just how much you eat, it’s how you spread it out.

🎯 Aim for ~30g per meal
𝗧𝗵𝗶𝘀 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝘀 𝗺𝘂𝘀𝗰𝗹𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝘀𝘆𝗻𝘁𝗵𝗲𝘀𝗶𝘀 (how your body builds & repairs muscle)

Think:
➡️ Even protein across meals
➡️ Not all at once at dinner

30g looks like:
🥩 5 oz steak
🍗 4 oz chicken
🐟 5 oz salmon
🥣 1 cup cottage cheese
🐟 1 can of tuna
🌱 1.5 cups tofu

Want help hitting your protein goals? Schedule a free intro by visiting our site here: https://api.grow.pushpress.com/sp/38f78d12c8f

05/12/2026

❌No more Monday resets
✅Build consistency
✅A coach to hold accountability

That’s why we continue to partner with the top habits based coaching service, to build you a rock solid foundation and NOW we have a killer new app!
Let’s chat!

05/08/2026

Health doesn’t come from quick fixes or trendy hacks—it’s built through what you do every single day.

The basics may not be flashy, but they’re what actually work:
🥗 Nutrition
🏋️♂️ Exercise
😴 Sleep
🧠 Stress management
🌱 Lifestyle
🤝 Support system

When you stay consistent with the fundamentals, that’s where real, lasting results happen.

If you’re ready to focus on what actually moves the needle, we’re here to help. 💪

04/29/2026

Confused by nutrition labels? 👀

Understanding the Nutrition Facts panel + ingredients list helps you make smarter food choices for your goals.

Here’s a simple breakdown of what to look for:

📦 𝗦𝗲𝗿𝘃𝗶𝗻𝗴 𝗦𝗶𝘇𝗲
Always start here. All numbers on the label are based on this amount — not the entire package.

📊 % 𝗗𝗮𝗶𝗹𝘆 𝗩𝗮𝗹𝘂𝗲
Shows how much a nutrient in one serving contributes to your daily intake.
• 5% DV or less = low
• 20% DV or more = high

🔥 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀
Focus on where the calories come from — ideally from nutrient-dense ingredients that support your goals.

🥑 𝗙𝗮𝘁𝘀
Pay attention to fat quality in the ingredients list.
Limit saturated fat and minimize trans fat.

❤️ 𝗖𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹
Aim for less than 300 mg per day.
Use the %DV guide above to evaluate quickly.

🧂 𝗦𝗼𝗱𝗶𝘂𝗺
Limit to less than 2,300 mg per day (adults).
Ideally, choose foods with less than 140 mg per serving when possible.

🍞 𝗧𝗼𝘁𝗮𝗹 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀
Look at this number in relation to ingredients.
Daily Value = 275g per day.
Generally makes up 45–65% of total calories, depending on individual needs.

🌾 𝗙𝗶𝗯𝗲𝗿
Aim for:
• 25–38g per day
• ~5g per serving is considered a high-fiber food

🍯 𝗧𝗼𝘁𝗮𝗹 𝗦𝘂𝗴𝗮𝗿𝘀
Includes naturally occurring sugars + added sugars.
Lower is better — especially when added sugars are high.

➕ 𝗔𝗱𝗱𝗲𝗱 𝗦𝘂𝗴𝗮𝗿𝘀
One of the most important things to check.
Choose options with little to no added sugars.

💪 𝗣𝗿𝗼𝘁𝗲𝗶𝗻
Helps keep you fuller longer.
• 5g or less = low
• 10–19g = moderate
• 20g+ = high protein

Swipe through for examples + how this looks on real food labels ➡️

Save this for your next grocery trip! 🛒

04/27/2026

It’s time to start thanking some sponsors for the best GOLT yet!
First up !
Thanks for keeping our athletes protein fueled before and after GOLT! Everyone loved your sticks!
If you see them in stores be sure to grab some!

Address

9250 Holly Street NW
C**n Rapids, MN
55433

Telephone

+17633015020

Website

http://www.crossfitosiris.com/

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