CrossFit Torsion

06/07/2026

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:
➡️ Protein across ALL 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?
Book a Discovery Call and let us help you come up with a plan!

06/05/2026

Coach Craigs love language...
.. adding extra burpees and then showing up in this shirt.

😂❤️

06/03/2026

Saturday vibes: 🚣‍♂️🏋️‍♀️🤸

A little rowing, a little power cleaning, a lot of burpees over the rower, and most importantly Teamwork!

Nothing says "weekend fun" quite like questioning your life choices with a partner by your side. 😅

06/01/2026

💥 Boom detected. Sprints initiated. 💥

05/28/2026

Murph 2026 ❤️🤍💙

It wasn’t about PRs or leaderboard spots.

It was about showing up, pushing through together, and honoring the sacrifice behind the workout.

Every mile, every rep, and every cheer carried a deeper meaning. We’re proud of every single person who came out, supported one another, scaled when needed, and gave their absolute best effort.

That’s what this day was all about — resilience, unity, and remembering those who gave everything.

Thank you to our CrossFit Torsion family for making this Memorial Day so special.

We are stronger together. ❤️


NeverForgotten MurphChallenge StrongerTogether

05/27/2026

05/27/2026

💪In weightlifting, "triple extension" is the explosive, simultaneous straightening of three lower-body joints—the ankles, knees, and hips—to drive a barbell upwards vertically.

💪 in simplest terms it acts as a JUMP while holding a barbell.

💪 When performed correctly athlete's are generating the maximum power needed to successfully execute Olympic lifts like the sn**ch and the clean.

05/24/2026

𝗕𝘂𝗳𝗳𝗮𝗹𝗼 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗖𝗮𝘀𝘀𝗲𝗿𝗼𝗹𝗲
This incredible one-dish meal is zesty, delicious, and high in protein!
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-3 cups cooked spaghetti squash
-2.5 cups cooked shredded chicken
-1/2 tbsp olive oil
-1 egg egg
-1/2 tsp onion powder
-1/4 tsp black pepper
-1/2 tsp garlic powder
-1/3 cup Franks Red Hot (or any buffalo sauce)
-1/2 cup blue cheese crumbles (optional)

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Preheat oven to 400 degrees.
2. In a bowl, mix olive oil, egg, spices, and Franks Red Hot with a whisk until combined.
3. Add cooked spaghetti squash and cooked shredded chicken and stir until combined.
4. Stir in blue cheese crumbles (optional).
5. Pour mixture into a medium Pyrex baking dish.
6. Bake for 20-25 minutes or until the top starts to lightly brown.
7. Remove from the oven, let cool, and enjoy!

05/22/2026

Our latest 90 day Testimonial:
“I was worried I’d be overwhelmed and embarrassed because I didn’t know how to do things.”

Those are Lauren's exact words for how she felt before walking into CrossFit Torsion for Bring a Friend Week 90 days ago.

So how about now? Keep reading..... 💪

As a homeschooling mom of 5, CrossFit has given her something she didn’t realize she was missing — time for herself, better mental health, confidence, and proof that she’s capable of more than she thought possible.

The best part?
She’s discovering things she never imagined she could do, while showing her kids what it looks like to challenge yourself and grow.

“At the door I always tell myself, ‘Come on Lauren, you can do anything for an hour.’ And then I do.”

If you’ve been nervous to start because you feel intimidated, or unsure if you can keep up — you are exactly who we’re here for.

Every workout can be modified, every coach is here to help, and every athlete cheers each other on because we all started somewhere.

Your first workout doesn’t need to be perfect. You just have to walk through the door. ❤️

Click that link to learn more about our programs and see if we are what you have been missing ⬅️⬅️

05/22/2026

With Murph right around the corner you may need a strategy for your pushups - if so this might be an option 💪