Tanya and the CrossFit Open!

Meet Tanya, a committed member of the Ampersand community for several years. She's not just a CrossFit enthusiast; she's an Open veteran, having taken on the challenge multiple times. As we gear up for this year's Open, let's dive into her journey and discover what motivated her to take the leap into the Open!

Read Tanya’s story below!

I believe my first open was either 2013 or 2014. I know I started CrossFit in 2013 but I’m not sure if I started in time for the open that year. I have missed an open or two since starting due to injuries and surgeries, but have done at least eight years worth of the open.

I really like how it brings people together and increases the CrossFit community with camaraderie and teamwork and helps people push themselves a little farther than they would normally go.  It’s really fun to think that some of the best athletes in the world are doing the same work out that you’re doing albeit, at your scaling for your personal fitness and needs.

My all-time favorite open memory was from last year when the “ladies night“ crew was competing together and it felt like the whole gym was there cheering us on. It was so exhilarating and so amazing to see these women from different walks of life push each other and support each other in their endeavors.

Don’t think about it- just do it! You will love the exhilaration and the momentum it provides, and you will succeed in things you never thought you were capable of!

I’m excited to be in the open again this year and I can’t wait for my husband to experience Friday night lights as he has returned to CrossFit and the Open this year!

Ready to script your own Open story?

As Tanya highlights, it's not just a fitness competition; it's a celebration of community, teamwork, and personal triumphs. The Open transcends the gym walls, connecting us to a global community of CrossFit. So, don't hesitate – join us in the Open this year. Whether you're a seasoned athlete or just starting, the Open is about pushing boundaries and surprising yourself. Let's create unforgettable moments together!

The 2024 Open is here… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE.

The Open is a fun worldwide mini-competition that we join in on at the gym! Don’t let it intimidate you. It doesn’t matter where you place! There are multiple versions/modifications of the workout so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We do the Open every year, and split the gym into teams to earn points. If you’ve been with us for a while, you’ve experienced the open before.

We have three teams led by co-captains (one athlete and one coach/intern). These captains are huge parts of our Ampersand community, they work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No trash talking [well maybe a little.. ;)]. Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in a friendly fun competition.

Each Thursday, the CrossFit Games will announce the workout worldwide. Then we’ll do them with a Friday Night Lights WOD. If you can’t make it Friday night, the other classes on Friday will also do the open workouts, but we’d definitely encourage you to show up on a Friday night when possible. 

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up and do the workout. (And there are at home bodyweight versions you can do if you can’t make it in to join us!) 

Here are ways to help your team earn points:

  • 1 pt = did the workout and recorded a score in SugarWOD (in the gym or at home!)

  • 1 pt = participated in that week’s theme/dress up

  • 1 pt = posted on Bright Spots Friday post in FB group

  • 1 pt = judged during FNL

  • Other points opportunities to be announced as we go!

REGISTRATION

YOU DO NOT HAVE TO REGISTER FOR THE CROSSFIT OPEN IN ORDER TO PARTICIPATE AT AMPERSAND. However, if you’d like to see your scores against the rest of the world, region, or state, you can register online. Registration for the Open can be done at games.crossfit.com and is live now and please make sure to choose CrossFit Ampersand as your Affiliate.

DRAFT

We have 3 teams this year led by one of our new coaches and a gym member. All athletes in the gym will be automatically put into the Draft pool and will be randomly selected onto a team. Teams will be written on a whiteboard at the gym.

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:00 pm and run til 7pm. There will be heat sign-ups, which will be available first come first serve. Please show up early to sign up for a heat, help judge, take pictures and cheer everyone on! 

THREE WEEKS - Mar 1st - Mar 12th

Friday, March 1st @ 4:30 p.m. – 24.1 (Favorite Animal/Animal Print)

Friday, March 8th @ 4:30 p.m. – 24.2 (Roaring 20’s)

Friday, March 12th @ 4:30 p.m. – 24.3 (Ampersand Spirit)

Athletes may make up workouts or re-test on Saturdays after 9 am by appointment only.

OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.

Member Spotlight: Whitney B

Meet Whitney, a mom who decided it was time for a change. She took on her fitness journey at CrossFit Ampersand, not just to redefine herself physically but to reclaim her mental and emotional well-being. We are very happy to share with you her story - Read more below!

Why did you join CrossFit Ampersand?

I joined CrossFit Ampersand because honestly I didn’t like the person in the mirror. About a month before my son’s first birthday, I came to the hard conclusion that I wasn’t happy mentally, physically, or emotionally. I had been battling postpartum depression for the better part of that year and I knew I wasn’t going to be the mother I wanted to be if I didn’t make a significant life change.  So I decided to try something I had always been too intimidated to try.

What's been your biggest accomplishment so far?

I have had a lot of personal accomplishments in my fitness journey so far.  I think the biggest two that come to mind would be doing full rope climbs and wall walks in a workout.  One of the first few classes I saw, people were doing wall walks and rope climbs and I remember being so impressed.  I just kept thinking, “These people are just incredible. Maybe I’ll be able to do one of those in a couple years.”  Fast forward a few months and I was able to do full rope climbs and mostly full wall walks, albeit not pretty ones, in the workouts. I honestly cannot remember feeling that pumped after a workout as I was after those.  

What are you working on now (or what do you want to accomplish next)?

Currently I am working on strict pull ups and double unders. I was able to get 5 single-single-doubles in a row last week!

What's your favorite CrossFit Ampersand memory?

So far my favorite CrossFit Ampersand would be the first strength cycle test week for Front Squats.  I paired up with Winter and remember hoping to hit 90lbs on the front squat and I believe Winter was shooting for 80lbs.  We both encouraged each other and I ended up at 110lb and Winter hit triple digits.  There was just so much positive energy in that class it was just awesome. I remember driving home with a smile on my face the whole way.

What motivates you to continue training at CrossFit Ampersand?

My two children and wonderful husband are what motivate me to continue training at CrossFit Ampersand.  Not only has it been easier to keep up physically with my two babies and my husband with home projects, but I feel like I’m a better mother and wife.  If I’m having a hard day, I know I can get an awesome workout with some amazing people and come back home feeling re-energized. Since starting at CrossFit Ampersand, I truly feel like I can fully show up for my family.

Inspired by Whitney’s incredible journey? Ready to script your own success story? If you're yearning for a change, join us. Whether you're a seasoned athlete or just starting, we're here to guide you. Your mental, physical, and emotional well-being matter, and we're committed to helping you become the best version of yourself!

Member Spotlight: Alicia

We are so excited to share with you Alicia’s story since joining Ampersand. She has made some amazing progress and made coming to the gym a consistent part of her routine.

Read more below!

My good friend has done CrossFit for years, and she always inspired me! She constantly told me I'd love it, but I didn't have the courage to join. Watching her go through her postpartum recovery at CFA, honestly sold me on CrossFit. Seeing how strong she is, how her body healed, and hearing about the people who encouraged her, made me want to learn more.

After my no-sweat intro, I had an immediate desire to be healthy inside and out! The Ampersand team truly made me feel comfortable, and excited to learn.

I would say my biggest accomplishment so far is consistently waking up at 4 am to be at the gym for the 5 am class! I thought being up that early, getting there, and doing the work would be impossible for me. However, the 5 am class is filled with encouraging humans who push me to be better and make me want to come back as much as possible. Being able to come home, and enjoy my mornings with my son before work is so sweet. I also love being able to know that I did the work in the morning, so I can spend quality time with my family in the evenings.

My biggest goal right now is to gain more strength by building in weights, and challenging myself in moves that I can't do yet (string together pull-ups, rope climb, handstand push-ups).

Honestly, I have had a lot of good memories in my 7 months at Ampersand, but my favorite one is when Rachel ran with me. It was early in the morning, and I was struggling with my run, but she slowed down to talk me through how to breathe and pace myself, which allowed me to keep going. Sometimes in workouts, I want to stop or quit, but so many people at this gym are constantly reminding me to just keep going, which has helped my mental game so much! Now I tell myself "Stopping will make it harder, keep going" instead of saying "I just want to stop."

I would say the motivation to continue to come back is the way my husband and son see me now. My son points out my muscles and tells me I am strong. My husband tells me how proud he is of me, which feels pretty dang good!

Write your own success story by booking an Intro - See you in the gym!

Member Spotlight: Steve

Steve has been working closely as a personal training client and has an amazing story. When he came in he had a goal to get back into shape and get serious about his health. We are very proud of you Steve and honored to share your story!

Here’s Steve’s journey in his words:

About 18 months ago I decided to step away from full-time work. I told my friends and colleagues I was retiring to pursue "health and fun." I was closing in on age 67. A factor in my decision was that my parents had passed away at ages 64 and 72 from heart ailments. I figured I better get after it.

For decades I played basketball, jogged, and tried to stay active. But the combination of pursing yet another start-up company and COVID had put me out of shape and overweight. Plus, I had pretty much ignored my medical health, rarely going to a doctor.

Given my new lease on life, I started getting serious about walking 4 miles or so every day with my dogs. I signed up for a primary care physician and through a series of tests discovered I had early stages of cardiovascular disease and stage 3 prostate cancer. I got the cancer treated with a new procedure and am now in remission. So next was working on lifestyle changes with my cardiologist to get healthy. I adjusted my diet (minimize sugars, reduce calories, focus on plant-based foods) and adopted intermittent fasting.

I recently moved to Nevada as a snowbird and last spring soon after my cancer procedure I decided to sign-up for CrossFit. What appealed to me was muscle confusion exercise and functional training. As I get older, I believe it is important to maintain my function: ability to get up and down while building strength, stamina, flexibility, and balance.

Truthfully, I was apprehensive about getting started. My conditioning was way off, and I was worried that I would have trouble learning new things at my age. I decided that personal training at CrossFit Ampersand with coach Eli would be best for me to get started.

In the beginning I had trouble completing a single strict push-up. I was also constantly hitting the cap in planned workouts, i.e., not completing within the allocated time even for the greatly reduced targets. Now I am progressing and getting better. I regularly set personal records and almost always get the planned sets done within the time caps.

I know that I miss out on some of the benefits of CrossFit from not joining a class session. I see that the friendly competition and the mutual encouragement creates a nice atmosphere. However, the private lessons with Eli work best for me. He designs workouts for me each day that challenge me and help me progress as the difficulty keeps increasing, but just within my reach.


Eli also makes sure I have my exercise watch app turned on so the I can track my heart rate.
When he sees me overexerting, he encourages me to check my heart rate so I can keep it within my planned bounds. My cardiologist wants me to do intervals, but I have a target maximum she'd like me to stay within. I am getting more and more done within that maximum. I also do the Genoa Loop hike (10 miles with 1500' elevation gain) once or twice most weekends.


Since starting l am down about 40 lbs in fat and have added almost 10 lbs in muscle. Heart rate recovery is a good measure of cardiovascular health. The other day my heartrate dropped 47 bpm in 2 minutes after a strenuous exercise. When I started that was less than 10 bpm in 2 minutes. This summer I am averaging four CrossFit workouts per week and Eli has been awesome working with me when I must adjust schedules. l am a big proponent of CrossFit Ampersand and working with Eli.

Congratulations Steve on all of your progress and hard work!

We would love to talk to you about creating your own success story!

Why Rest and Recovery are Essential for Optimal Fitness

We're all familiar with the hustle and grind mentality when it comes to fitness. Pushing harder, going faster, lifting heavier – it's all part of the journey. But have you ever stopped to consider the importance of rest and recovery?

The Myth of Non-Stop Workouts

It's easy to overlook the fact that rest is where the magic happens. When you push your body to its limits, whether through weightlifting, cardio, or any other activity, you're actually causing micro-tears in your muscles. It's during the recovery phase that these tears heal and your muscles become stronger. Without proper rest, you're hindering this natural repair process.

Physical and Mental Rejuvenation

Rest isn't just about repairing your muscles – it's about revitalizing your mind and body. Adequate sleep and recovery time are essential for maintaining cognitive function, emotional well-being, and overall mental clarity. Ever noticed how your mood and focus improve after a good night's sleep? That's because your brain needs rest just as much as your body does.

Preventing Overtraining and Injury

Pushing your body beyond its limits without giving it proper time to recover can lead to overtraining. This can result in fatigue, decreased performance, and even increased risk of injury. By incorporating rest days and active recovery into your routine, you're actually setting yourself up for long-term success. It's not about avoiding workouts; it's about optimizing them.

Listening to Your Body

Your body has a way of telling you what it needs, whether it's through muscle soreness, fatigue, or even cravings for certain nutrients. Paying attention to these signals and allowing yourself to rest when needed is a skill that's often overlooked. Don't be afraid to adjust your training schedule and prioritize rest when your body is asking for it.

So what does a rest day look like anyways?

An ideal rest day could involve starting the morning with light stretching or easy yoga to increase flexibility and circulation. Consider engaging in low-intensity activities like a mid morning walk or a swim, and ensure you maintain good nutrition even though you are not “training” that day. Focus on mindfulness practices such as meditation for stress reduction. Treat your muscles to a sports massage or foam rolling session to alleviate any soreness. Enjoy a relaxed activity with loved ones in the evening, and wind down with relaxation techniques before a restful night's sleep.

Your fitness journey isn't just about the hard work you put in during your workouts. It includes proper nutrition, adequate sleep, and yes, sufficient rest. So, the next time you feel guilty for taking a rest day, remember that you're not just lounging around – you're actively investing in your body's ability to perform at its best.

Interested in talking with a coach?

Sleep Your Way to Health: A Fun Guide for Busy Men in Their Prime

Hey there, fellas! If you're a hardworking man in your prime, juggling a family life with a bustling career, then you know just how precious every minute of sleep can be. Let's dive into why catching those Zs is more important than ever for your overall health. Don't worry, we've got the facts and some easy-peasy sleep tips to keep you in top shape!

Did you know??

  • 35-55-year-old men are reported to get an average of only 6.5 hours of sleep per night? Yikes! The National Sleep Foundation suggests adults should aim for 7-9 hours, so we're missing out on some serious shut-eye.

  • A recent study found that men who sleep less than 6 hours a night have a higher risk of developing chronic health conditions. Heart problems, diabetes, and even mental health issues can creep in when we're not getting enough ZZZs.

  • A staggering 70% of men in their 30s and 40s report experiencing sleep problems at least a few nights a week. Tossing and turning is no fun, and it can affect your family and work life more than you'd think.

So what can we do?

Well, here are some easy habits that you can create in your daily routine:

  • Tip 1: Prioritize Your Pillow Time - Yeah, we get it; your to-do list is never-ending. But making sleep a priority can do wonders for your productivity and mood. Set a bedtime routine and stick to it - a little consistency goes a long way!

  • Tip 2: Create a Sleep-Friendly Environment - Make your bedroom a cozy haven for sleep. Keep it dark, cool, and quiet. Banish those screens before bed - the blue light messes with your body's natural sleep-wake cycle.

  • Tip 3: Unwind Before Bed - Your evenings might be busy with family time and work catch-ups, but taking some time to relax before bedtime can work wonders. Engage in calming activities like reading, gentle stretching, or a warm bath. This will help signal to your body that it's time to wind down for a peaceful slumber.

So, why is all this sleep stuff so crucial?

Well, my busy buddies, when we sleep, our bodies do some serious behind-the-scenes work. It's like a maintenance routine for your whole system! Sleep helps your brain process memories, so you'll remember all those fun weekends with the fam. Plus, it supports your immune system, keeping you strong and healthy.

Here's the takeaway:

Sleep is your secret weapon, guys! It boosts your energy levels, helps you stay sharp at work, and keeps you in high spirits during those busy family moments. So, let's make a pact to hit that sweet sleep spot of 7-9 hours a night. Your body and mind will thank you, and you'll be ready to conquer whatever life throws your way!Remember, getting enough sleep is not just a luxury; it's an investment in your health and happiness. So, let's power down those gadgets, curl up in bed, and snooze our way to success. Sleep tight, gents!

Want to start getting the sleep you deserve? Talk to a sleep coach by clicking the link below!

Setting Realistic Fitness Goals: Dream Big, Start Small

Setting goals is a powerful way to drive progress and achieve success in your fitness journey. At CrossFit Ampersand, we believe in the importance of setting realistic fitness goals that inspire and motivate you. In this blog post, we'll guide you through the process of setting effective goals and help you understand why starting small can lead to big wins.

Why Set Realistic Fitness Goals?

Setting realistic fitness goals is essential for long-term success. When your goals are realistic, they become attainable and sustainable. Here's why:

  1. Specificity: Clearly define your goals. Vague goals like "get fit" or "lose weight" lack specificity. Instead, aim for goals like "run a 5K race in 3 months" or "increase strength by 20% in 6 weeks."

  2. Measurability: Set goals that can be tracked and measured. This allows you to monitor your progress and make adjustments along the way. Measurable goals could include "perform 10 push-ups" or "reduce body fat percentage by 5%."

  3. Attainability: Ensure your goals are achievable. Setting goals that are too far-fetched can lead to frustration and disappointment. Choose goals that challenge you, yet are within your reach given your current fitness level and commitment.

  4. Relevance: Align your goals with your personal aspirations and values. Determine why these goals are important to you. The more meaningful they are, the more motivated you'll be to pursue them.

  5. Time-Bound: Set a timeframe for your goals. This creates a sense of urgency and accountability. For example, instead of saying "I want to improve my flexibility," set a time-bound goal like "achieve a full split within 3 months."

Dream Big, Start Small: The Power of Incremental Steps

Dreaming big is crucial, but starting small is the key to sustainable progress. Here's why breaking down your goals into smaller milestones is so effective:

  1. Build Momentum: By focusing on smaller, attainable goals, you build momentum and gain a sense of accomplishment with each milestone you achieve. This positive reinforcement fuels your motivation to keep going.

  2. Gain Confidence: As you consistently achieve smaller goals, your confidence grows. This newfound confidence empowers you to tackle more significant challenges and push your limits further.

  3. Stay Motivated: The journey to a major goal can be long and arduous. By setting smaller goals, you have frequent opportunities to celebrate successes, which keeps you motivated and engaged in the process.

  4. Make Adjustments: Starting small allows you to assess your progress and make necessary adjustments. You can fine-tune your approach, evaluate what's working, and pivot if needed to ensure continued progress. Working with your coach regularly allows you to make these adjustments to continue moving in the right direction.

Creating Your Roadmap to Success

At CrossFit Ampersand, our coaches are here to guide you in creating a roadmap to reach your goals. We'll help you define clear objectives, break them down into smaller, achievable milestones, and provide personalized guidance every step of the way. Together, we'll ensure you stay motivated, focused, and on track towards realizing your fitness aspirations.

Dream big, but remember to start small. Let's set realistic fitness goals and make steady progress towards the best version of yourself!

We are here to help guide you through the process and set realistic and attainable goals. We want to meet you!

Unleash Your Potential: Conquer Sleep Troubles with Our 6-Week Intensive Program

Sleep, the cornerstone of overall well-being, often eludes us when life gets busy and stress takes over. If you find yourself tossing and turning, waking up groggy, and struggling to stay alert during the day, you're not alone. At CrossFit Ampersand, we understand the toll that poor sleep can take on your physical and mental health, as well as your performance in every aspect of life. That's why we're thrilled to introduce our 6-Week Sleep Intensive program, specifically designed to help individuals like you conquer sleep troubles and unlock their true potential.

Identifying the Problem:

We get it! Hardworking individuals with demanding jobs and active family lives, often juggle long hours at work, parenting responsibilities, and personal commitments. Balancing it all can be overwhelming, leaving little time for self-care and quality sleep. The result? Sleep becomes a casualty, affecting their energy levels, focus, mood, and overall well-being. We recognize this struggle and are here to provide the solution.

Introducing the Solution:

Our 6-Week Sleep Intensive program offers personalized guidance and support from a certified sleep coach who specializes in addressing sleep-related challenges. By partnering with our sleep coach, you'll embark on a transformative journey towards restorative sleep and reclaiming your vitality.

Personalized Approach

Each client receives individual attention from our certified sleep coach who will assess your specific sleep needs, habits, and challenges. Your program will be tailored to your unique circumstances and goals.

Sleep Education

Gain valuable insights into the science of sleep, understanding the factors that affect sleep quality, and discovering proven strategies for better sleep habits.

Manage Stress

Learn effective stress reduction techniques to quiet your mind and create a calm environment conducive to restful sleep. Your coach will guide you through relaxation exercises and provide coping mechanisms to manage life's pressures.

Ongoing Support and Accountability

Throughout the 6-week program, your sleep coach will provide continuous support, monitoring your progress, and offering guidance whenever needed. They will help you overcome obstacles and adjust strategies for optimal results.

Invest in yourself

By investing in our 6-Week Sleep Intensive, you are investing in your health, well-being, and overall performance. Imagine waking up refreshed, feeling energized throughout the day, and tackling challenges with clarity and focus. You'll be better equipped to excel at work, enjoy quality time with your family, and pursue your passions with renewed vigor.

Don't let poor sleep hold you back from living your best life. Join our 6-Week Sleep Intensive program at CrossFit Ampersand and take control of your sleep health. Our certified sleep coaches are ready to guide you towards a restful, rejuvenating sleep experience. Unleash your potential and awaken a new chapter of vitality and well-being. It's time to prioritize your sleep and unlock the extraordinary within you.

Looking to get started? Book an Intro by clicking below!

Member Spotlight: Kaitlyn

Meet Kaitlyn! She has been a force to be reckoned with since she walked into the door at Ampersand. She has been working so hard at acheiving her goals and it shows. We are so proud of all of the hard work that you have put in and look forward to all of your continued success!

Why did you join CrossFit Ampersand?

I’m not good at going to a regular gym alone with my headphones in. I had seen some stuff about CrossFit that made me nervous… but the environment of people cheering you on and helping you achieve what you didn’t think you could do, sucked me in. When I first walked in, I was nervous, but shortly realized I was able to do more than I thought I could! I love the community and friendships I’ve made and I just have come to realize I can be healthy and fit and do things in real life and not have to be tired and miss out! 

What's been your biggest accomplishment so far?

I concluded my 90 days and I lost 17 pounds of fat in that time. I made friends and gained confidence, I have more energy. There’s seriously so much I’ve gained already! Also being voted rookie of the year made my heart so happy to realize people see the work I’m putting in. 

What are you working on now (or what do you want to accomplish next)?

Continue to perfect my form in weight lifting and seeing where I’m at now compared to when I started. Different movements like pull ups and push-ups are a work in progress but being in the gym with everyone else suffering with you but having fun is worth it!

What's your favorite CrossFit Ampersand memory?

The first workout I ever finished last in, everyone in the gym (full class) gathered around me and pushed me past the wall in my head to actually finish a difficult workout. Proving I could do it! Oh, and being voted rookie of the year at the Christmas party!

What motivates you to continue training at CrossFit Ampersand?

Community and support 100%, my health and the thought of starting a family and I can start by being healthy and being able to take care of my body. Nutritionally and physically 

Being a part of a community that supports you and pushes you towards your goals is where the magic is. Book an Intro and see how we can help you achieve success!

Member Spotlight: Josh

Josh came in with one goal in mind… to prove to himself and others that he could get into the best shape of his life. Since then he has put on several pounds of muscle, lost body fat, and has hit all time bests on his major lifts. He is constantly pushing himself to see what his limit is, but on top of all that, he is one humble dude. Thank you Josh for being such an inpiration to those around you inside and outside of the gym!

Why did you join CrossFit Ampersand?

I’ve always been competitive. I’ve always loved being active and working out. The combination of these things inside the Ampersand family atmosphere has been very welcoming. 

What's been your biggest accomplishment so far?

Muscle ups! That S___ ain’t easy. I struggled to learn the movement for years at a previous gym. Jeff showed me one small tip with feet placement during my Kip that solved my mental block. It was like a light switch turning on. 

What are you working on now (or what do you want to accomplish next)?

I’m trying to perfect my form in all things CrossFit. From push-ups and pull-ups to Clean/Jerks. Learning how to do it the right way is important to longevity in this sport. 

What's your favorite CrossFit Ampersand memory?

My favorite memory so far has to be the first time I did a Muscle Up. I was in shock. I worked so hard for so long to learn that movement. It felt really good. 

What motivates you to continue training at CrossFit Ampersand?

That’s easy, I want to look good naked. I mean, I can’t be the only one?


Want to have a spotlight of your own? Book a No Sweat Intro and talk to a coach!

Member Spotlight: Erica

We would like to introduce to you all Erica! Erica has been making incredible progress since joining our community. We are very proud of the progress she has made and how fun it is having you in class with us every week! You are a rockstar! Keep it up!

Why did you join Ampersand?

I joined CrossFit because I needed a change and what I was currently doing wasn’t working. I was just over a year out from having a hysterectomy and I hadn’t been able to find any consistency with my diet and exercise since I’d had the surgery. I needed something more structured and I hoped that CrossFit in conjunction with nutrition coaching would be what I was looking for. 

What's been your biggest accomplishment so far and what would you like to accomplish next?

There have been so many accomplishments it’s hard to pick just one that stands out. It ranges from the strength I have gained and the heavy lifts I’ve been able to accomplish, to the nutritional habits I’ve created while doing the nutrition coaching. Right now I’m working on getting strong enough to do a full push-up, pull up, handstand and wall walk. 

What's your favorite CrossFit Ampersand memory?

My favorite memories at Ampersand change week to week. My most recent was Monday during the WOD. We were doing Murph prep.  I was the last one working and it was about 4 minutes from the time cap. The whole class yelled and encouraged me to keep pushing until the very end. I finished with 7 seconds to spare. I can’t exactly put into words how it feels when that happens but it’s the most amazing feeling. 

What motivates you to continue training at CrossFit Ampersand?

Ampersand has become one of my happy places. No matter how crappy my day has been, going there takes it all away. The second I start driving to the gym my anxiety from the day melts away and I can’t wait to get there and leave whatever I have going on on the gym floor. The people, the environment, the hard work is all so rewarding for me. There’s something about being in a place where you can grow and you know there is no judgement. It took me a while to realize that no body else cares what I’m doing or how I look as long as I’m giving my all. It’s amazing how addicting health and fitness becomes when the environment is right. Along with everything above, seeing the results I was seeking in the beginning - weight and fat loss, muscle gain, strength, consistency - motivates me to show up. 

 
 

Want to be our next success story? Book a No Sweat Intro today!

5 reasons why you should sign your child up for our youth program this summer!

Goodbye Couch Potatoes!

Sayonara to endless screen time! Our program is what you are looking for that gets kids off the couch and moving! It's time to break free from the clutches of sedentary living and embrace a world of active fun!

Supercharge Fitness!

We're here to transform fitness from meh to magnificent! Our program unleashes a wave of energy, strength, and endurance, leaving your kids feeling like superheroes. Say hello to a fitter, stronger, and more awesome version of your child!

Friends, Fitness, and Fun!

Get ready for a social extravaganza! Our Youth Program is the ultimate hangout spot where kids make friends, laugh, and conquer challenges together. It's a high-five party that celebrates the joy of movement and the power of friendship!

Confidence Boost!

We're in the business of confidence explosions! Our coaches are experts in unleashing inner warriors, empowering kids to believe in themselves and tackle anything life throws their way. Watch your child's self-esteem soar to new heights!

Skills for the Win!

We're not just teaching moves; we're creating superstars! Our program unlocks a treasure trove of skills, from jumping, climbing, and lifting to all-around athletic awesomeness. Your child will level up their game, whether on the field, court, or playground!

So, parents, buckle up and get ready for a Summer of fitness, friendships, confidence, and skills. Our Youth Program at CrossFit Ampersand is the gateway to a world of health, happiness, and a whole lot of fun!

Spaces in our Youth Program are limited! Join us on June 19th to kickstart their fitness journey and set them on the path to a healthier, happier future!

Meet your youth coach!

 

Hey, I'm Eli, youth coach at CrossFit Ampersand! I am a certified CrossFit Level 2 trainer and CrossFit Kids certified youth coach. I have worked with many young athletes and I'm dedicated to helping them excel in their fitness journey.

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Welcome Greg to the Ampersand Team!

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We are excited to welcome Greg to the Ampersand team!

Greg walked in to Ampersand after a hard recovery from an injury while racing his dirt bike. His main goals were to recover from his injury stronger than before, and increase his fitness to better improve his racing results.

His work ethic and determination towards his goals have proven in his increased work capacity and his speed on the course when he is on his bike. It is exciting as coaches to hear that CrossFit is doing its job when you hear reports of improved times, or personal bests outside of the gym. We get even more excited when those people who have worked so diligently see the value, and want to bring that to others.

Greg is another reminder that CrossFit is for everyone! So we asked him a few questions about his CrossFit journey. 

What are your passions?
My passion in life is Desert Racing. Ever since I started to ride that little word "racing" popped up and seemed to take over my mind and soul.

Why did you start, and how did you find CrossFit?
I found CrossFit online just surfing the web. I chose CrossFit because I needed to change my
routine and challenge my body. Which all of the coaches are happy to challenge what you are
capable of doing.

What was your first impression?
My first impression of the gym was clean and very open. Everyone really cared that you came
to classes and did your best on good and bad days.

What are your goals?
One of my goals that ties into racing is I want to become a Expert Racer. So far I have lost over 100lbs from before and after I started CrossFit.

What has CrossFit done for you?
CrossFit has showed me I can push myself harder and in multiple different ways. The recovery time from my achilles injury went so much smoother than I expected with the help of training at Ampersand. Also I really like the atmosphere of working out with a group of people.

What’s one accomplishment you’re proud of during your time at CrossFit Ampersand?
I am proud of myself for being able to do kipping pull ups, handstand pushups, and having the
ability to use my whole body to do more complex movements.

Would you recommend CrossFit Ampersand to others?
Heck yes, I've told so many people about the benefits from CrossFit and that they should come join the team.

What advice would you give someone who is interested in CrossFit?
My advice to others would be no matter how hard something may seem you only have to beat yourself not others. Giving a 100% with everything from the amount of weight or speed. Give your 100% and the coaches and everyone around you will do the same for you so you can excel and achieve your goals.

Welcome to the Team Greg!

The 2023 Open is here… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE.

The Open is a fun mini-competition worldwide that we join in on at the gym! Don’t let it intimidate you. It doesn’t matter where you place! There are multiple versions/modifications of the workout so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We do the Open every year, and split the gym into teams to earn points. If you’ve been with us for a while, you’ve experienced the open before.

We have three teams led by co-captains (one athlete and one coach/intern). These captains are huge parts of our Ampersand community, they work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No trash talking [well maybe a little.. ;)]. Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in a friendly fun competition.

Each Thursday night at 5pm, the CrossFit Games will announce the workout worldwide. Then we’ll do them with a Friday Night Lights WOD. If you can’t make it Friday night, the other classes on Friday will also do the open workouts, but we’d definitely encourage you to show up on a Friday night when possible. 

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up and do the workout. (And there are at home bodyweight versions you can do if you can’t make it in to join us!) 

Here are ways to help your team earn points:

  • 1 pt = did the workout and recorded a score in SugarWOD (in the gym or at home!)

  • 1 pt = participated in that week’s theme/dress up

  • 1 pt = posted on Bright Spots Friday post in FB group

  • 1 pt = highest score for men and women for that week

  • Other points opportunities to be announced as we go!

REGISTRATION

YOU DO NOT HAVE TO REGISTER FOR THE CROSSFIT OPEN IN ORDER TO PARTICIPATE AT AMPERSAND. However, if you’d like to see your scores against the rest of the world, region, or state, you can register online. Registration for the Open can be done at games.crossfit.com and is live now and please make sure to choose CrossFit Ampersand as your Affiliate.

DRAFT

We will draft everyone onto teams after team captains are chosen. Each team captain will get to pick 2 people they must have on their team (typically family members or best friends) and the rest will all be pulled out of a hat! All athletes in the gym will be automatically put into the Draft pool and will be randomly selected onto a team. 

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:00 pm and run til 7pm. There will be heat sign-ups, which will be available first come first serve. Please show up early to sign up for a heat, help judge, take pictures and cheer everyone on! 

THREE WEEKS - Feb 17th - Mar 6th

Friday, Feburary 17 @ 4:30 p.m. – 23.1

Friday, Feburary 24 @ 4:30 p.m. – 23.2

Friday, March 3 @ 4:30 p.m. – 23.3

Athletes may make up workouts or re-test on Saturdays after 9 am by appointment only.

Get your 2023 Open T’s and Tanks here!

OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.

Crock Pot Meal Prep: Sausage & Veggie Soup AND Shrimp & Vegetable Chowder

I don’t know about you, but I’m often walking in the door late in the evening with my kids asking, “Mom, what’s for dinner tonight?” Here I am scrambling to make a late dinner…again. I rush to thaw, prepare, and cook a meal before 8:15pm (if I’m lucky). By the time dinner is done and eaten, the kids are ready for bed, and the kitchen is cleaned, it’s after 9pm! And I finally plop on the couch for a few minutes before I have to shuffle off to bed to do it all over again. 

Even when my husband tries to help, I often spend more time trying to explain what’s in the meal, than it would just to do it myself when I get home (poor guy he really does try to help). I have so much time in other parts of the day, why can’t I just make dinner in the mornings?? I don’t think my kids or my husband would be on board with the idea of a cold dinner every night. So what can I do to try to get myself out of this crazy evening loop?

Well my first idea is weekly meal prep. But doesn’t that mean spending an entire Sunday cooking and prepping meals? That idea sounds exhausting and time consuming. 

I guess the next best idea is using the glorious CrockPot for meals. Since my biggest window of free time is in the mornings, it occurred to me to meal prep then and have it ready to toss in the pot before I leave the house or even ready for me to cook when I am home in the evening. The best part of this idea is if I can’t get it cooking before I leave, then it’s all set aside and ready for my husband to start when he can. Ideally this means hot meals ready to go at a decent time whether I’m home or not, leaving my actual evening to eat, relax and enjoy my family. If a little preparation on my part can give me back my evenings then it is so worth it!

So this morning I pulled out one of my recipes, prepared the vegetables and sausage, put them into containers, mixed my seasonings in a little cup, and set aside anything that can be left out. Essentially everything is ready to be tossed into the pot. If I have time the day or evening before, I could always do as well since everything will keep in the refrigerator overnight. This only took me about 30 minutes to do. It will likely take 10 minutes to put in the pot and I’m out the door. I have two CrockPot meals that my family loves and ask for again and again. They are easy, packed with nutrition and are great balanced easy meals! I hope these easy to prepare meals give you time to eat well, relax and provide more ideas for other great dishes! - Coach Ilene

Sausage and Veggie Medley Soup

Ingredients

  • 2 Packages - Sliced Chicken and Apple Sausage (8 sausages total) 

  • 16oz Carrots, Chopped 

  • 1 Yellow Onion, Diced 

  • 1 Bunch Kale, Chopped (smaller pieces the better for easier eating) 

  • 4 Red Potatoes, Diced

  • 1 Red Pepper, Diced

  • 1 tsp. Thyme, crushed

  • 1 tsp. Salt

  • ½ tsp Black Pepper

  • ½ tsp Smoked Paprika

  • 2 tsp Garlic, Diced 

  • 24oz. Chicken Broth, Reduced Sodium

Directions

Empty contents into a crock pot and cook for 2-3 hours on High or 4-6 Hours on Low -OR- 20 Minutes on Manual High Pressure in an InstaPot with quick release.

Cook until carrots and kale are completely soft, let cool before serving, it will be HOT.


Shrimp Vegetable Chowder

Ingredients

  • 12-24 oz Shrimp, deveined and tail off (Frozen precooked will also work)

  • 1 Bunch Kale, Chopped

  • 1 Red Bell Pepper, Diced

  • 1 Yellow Bell Pepper, Diced

  • 4 Yellow or Red Potatoes, Diced

  • 1 Yellow Onion, Diced 

  • 1 Cup Cut Green Beans - cut to 1in pieces

  • 16oz (1 lb) Carrots, Shredded (OR Matchstick precut bag)

  • 12oz Corn (frozen, canned, or fresh)

  • 2 Cups Heavy Cream (more or less depending on desired fat added to meal) (Try full fat coconut milk if you’re dairy free)

  • 1 Tbsp Olive Oil

  • 1 tsp Rosemary, fresh or dried

  • 2 Tbsp Garlic diced

  • 2 Basil leaves (fresh) or 1 Tbsp dried and crushed

  • ½ tsp Ground Chili Pepper (for a little heat, add more or less depending on taste)

  • 32oz (4 cups) Vegetable Broth, Low Sodium

Directions

  1. In a large pot, heat and add olive oil, add in potatoes and onion, brown slightly until potatoes are becoming soft.

  2. Add in carrots, green beans and kale along with 8oz of broth.

  3. Simmer and allow the contents to soften, usually about 5-8 minutes.

  4. Add in peppers, thawed corn, garlic, and seasoning and mix well.

  5. Add in remaining broth and bring to a simmer

  6. Add shrimp and cook until pink

  7. Lastly add in the heavy cream. Incorporate cream slowly to simmering soup to avoid curtailing (I like to warm it slightly in the microwave so it’s room temp before adding).

  8. Allow to simmer for about 15 minutes.

  9. Check kale and potatoes to ensure they are completely soft before serving. Add additional seasoning to taste.

  10. Top with chopped green onions for taste.

*This can also be done in a crockpot:. Add everything except cream and shrimp. Approximately 30 minutes before you want to eat add shrimp and cream. Allow shrimp to cook (until pink) and mix in cream slowly.

The Open at Ampersand!

First things first, if you don’t know about the CrossFit Open, please read HERE or HERE.

The Open is a fun mini-competition worldwide that we join in on at the gym! Don’t let it intimidate you. It doesn’t matter where you place! There are multiple versions/modifications of the workout so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

We do the Open every year. If you’ve been with us for a while, you’ve experienced the open before. If you’re new, it’s like our normal workouts, but with a little competitive push and community support.

We’ll be throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in a friendly fun competition.

Each Thursday night at 5pm, the CrossFit Games will announce the workout worldwide. Then we’ll do them with a Friday Night Lights WOD. If you can’t make it Friday night, the other classes on Friday will also do the open workouts, but we’d definitely encourage you to show up on a Friday night when possible (the energy is unmatched and super fun!). 

PARTICIPATION

How do I participate? Just show up!

We’ll also have raffle prizes for participating in the fun (like for weekly theme dress ups, for helping judge other athletes, and more!). Prizes will be to local businesses here in town!

REGISTRATION

YOU DO NOT HAVE TO REGISTER FOR THE CROSSFIT OPEN IN ORDER TO PARTICIPATE AT AMPERSAND. However, if you’d like to see your scores against the rest of the world, region, or state, you can register online. Registration for the Open can be done at games.crossfit.com and is live now and please make sure to choose CrossFit Ampersand as your Affiliate.

OPEN SCHEDULE & THEMES

Our Open workouts will take place at every morning group class time on Friday, building to Friday Night Lights which will begin at 4pm and run til 7pm. There will be heat sign-ups, which will be available first come first serve on the whiteboard. Please show up early to sign up for a heat, help judge, take pictures and cheer everyone on! 
Dress up for the weekly theme to be entered to the raffle to win prizes to local businesses!

Friday, February 25th (22.1) - Pro Wrestling: dress up as your wrestling alter ego - who would you be in the ring? (need inspiration? find out your wrestling name first: https://wrestlingname.com)

Friday, March 4th (22.2) - Dynamic Duos: dress up with a friend like a recognizable pair (think salt and pepper, peanut butter and jelly, snoopy and woodstock, or batman and robin)

Friday, March 11th (22.3) - Ampersand Day! Wear your ampersand gear or the color green. Join us after the workout for a potluck hang out!

OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.

The Open is here… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE or HERE.

The Open is a fun mini-competition worldwide that we join in on at the gym! Don’t let it intimidate you. It doesn’t matter where you place! There are multiple versions/modifications of the workout so don’t worry if you are unsure about your ability level. All are welcome and highly encouraged to participate.

HOW IT WORKS

20180223_CFAOpen18-1_021_websize.jpg

We do the Open every year, and split the gym into teams to earn points. If you’ve been with us for a while, you’ve experienced the open before. If you’re newer, think last year’s quarantine games, but with a weekly competition workout. 

We have three teams led by co-captains (one athlete and one coach). These captains are huge parts of our Ampersand community, they work hard, have great attitudes and are sure to help us keep it FUN! Because, that is our aim. Fun. No trash talking [well maybe a little.. ;)]. Just throwing down on some good ol’ fashioned CrossFit style workouts with the rest of Ampersand while we all compete against each other in a friendly fun competition.

Each Thursday night at 5pm, the CrossFit Games will announce the workout worldwide. Then we’ll do them with a Friday Night Lights WOD. If you can’t make it Friday night, the other classes on Friday will also do the open workouts, but we’d definitely encourage you to show up on a Friday night when possible. 

POINTS

Don’t worry, you won’t “drag a team down”. Everyone can contribute points. All you have to do is show up and do the workout. (And there are at home bodyweight versions you can do if you can’t make it in to join us!) 

Here are ways to help your team earn points:

  • 1 pt = did the workout and recorded a score in SugarWOD (in the gym or at home!)

    • Extra 1 pt if you do the workout at Friday Night Lights

  • 1 pt = participated in that week’s theme/dress up

  • 1 pt = posted on Bright Spots Friday post in FB group

  • 1 pt = highest score for men and women for that week

  • Other points opportunities to be announced as we go!

CFA19-1_30_websize.jpg

REGISTRATION

YOU DO NOT HAVE TO REGISTER FOR THE CROSSFIT OPEN IN ORDER TO PARTICIPATE AT AMPERSAND. However, if you’d like to see your scores against the rest of the world, region, or state, you can register online. Registration for the Open can be done at games.crossfit.com and is live now and please make sure to choose CrossFit Ampersand as your Affiliate.

DRAFT

We will draft everyone onto teams after team captains are chosen. Each team captain will get to pick 2 people they must have on their team (typically family members or best friends) and the rest will all be pulled out of a hat! All athletes in the gym will be automatically put into the Draft pool and will be randomly selected onto a team. 

Our Open workouts will take place at every group class time on Friday, building to Friday Night Lights which will begin at 4:30 pm and run til 7pm. There will be heat sign-ups, which will be available first come first serve. Please show up early to sign up for a heat, help judge, take pictures and cheer everyone on! 

CFOpen19-4_033_websize.jpg

THREE WEEKS - Mar 12TH - 26th

Friday, March 12 @ 4:30 p.m. – 21.1

Friday, March 19 @ 4:30 p.m. – 21.2

Friday, March 26 @ 4:30 p.m. – 21.3

Athletes may make up workouts or re-test on Saturdays after 9 am by appointment only.

OUR FOCUS IS ON FUN. WE WANT PARTICIPATION BECAUSE IT WILL MAKE YOU FITTER, AND IT WILL GET YOU HIGH-FIVES AND YOU’LL BE HAPPY AND LOVE LIFE MORE AND GLOW AND STUFF.


Interested in getting started? Fill out the form below to schedule your free intro!