23.1 CrossFit Open Monday Repeat Tips and Tricks

🥩 Weekly Paleo Meal – Buffalo Chicken Lettuce Wraps Fast, spicy, and perfect for meal prep! Ingredients: 2 cups cooked shredded chicken 3 tbsp hot sauce (like Frank’s RedHot) 1 tbsp olive oil or ghee 1/2 tsp garlic powder Romaine or iceberg lettuce leaves Optional toppings: diced celery, green onions, or avocado Instructions: In a skillet, mix olive oil, hot sauce, and garlic powder over medium heat. Add shredded chicken and stir until hot and fully coated. Spoon chicken into lettuce leaves and top with your favorite toppings. ✅ High-protein, low-carb, and perfect post-WOD fuel!

🥩 Paleo Fuel: One-Pan Garlic Steak & Veggies When you’re training hard, the food you put into your body matters just as much as the reps you put in at the gym. This Paleo-friendly One-Pan Garlic Steak & Veggies recipe checks all the boxes — high in protein, nutrient-dense, and quick enough for even your busiest days. No complicated prep, no long list of ingredients. Just clean, powerful food that fuels your next PR. 🥘 Ingredients 1 lb sirloin or flank steak, sliced into strips 1 cup broccoli florets 1 red bell pepper, sliced 1 zucchini, sliced 2 tbsp olive oil (or avocado oil) 2 cloves garlic, minced Salt and pepper, to taste Squeeze of lemon, optional for a finishing touch 🔥 Directions Prep your skillet. Heat the olive oil over medium-high heat. When it’s hot, toss in the steak slices and season with salt and pepper. Sear your steak. Cook each side for about 2–3 minutes until browned. Remove the steak and set it aside — it’ll finish cooking later. Cook the veggies. Add your broccoli, bell pepper, and zucchini to the same pan. Stir occasionally and let them soak up the flavor from the steak drippings. Add the garlic. Once the veggies are almost tender, stir in your minced garlic. Let it cook for about 30 seconds (don’t burn it!). Combine and finish. Return the steak to the pan, toss everything together, and add a squeeze of fresh lemon. Cook another minute or two until everything’s warm and coated in garlicky goodness. 💪 Why It Works This meal hits all the macros you need to recover strong and stay lean: Protein for repair and growth Healthy fats for energy Micronutrient-rich veggies for balance and recovery It’s Paleo-approved, gluten-free, and perfect for meal prep. You can even swap the steak for chicken or shrimp for variety! 📸 Show Us Your Skills! We want to see your version of this powerhouse meal! Post your plate and tag your gym so we can feature your kitchen wins: 👉 @CrossFitWillis or @CrossFitConroe Fuel your fitness. Feed your goals. One skillet at a time. 🔥

📣 **Weekly Announcements** 📣 1. **Test Week!** 🏋️‍♂️ - This week, we’re putting in the work! We'll be testing Deadlift, Back Squat, Clean, and tackling "Annie," along with our very own **CFW TRI**! It's time to see the progress you’ve made, so get ready to give it your all! 2. **TFX Online Qualifier Starts Next Week** 🏆 - Ready to challenge yourself? The TFX Online Qualifier begins next week! Sign up and put your training to the test. Let’s represent CrossFit Willis and show what we’ve got! 3. **"The Post Man" – October 12th** 📬 - Mark your calendars for October 12th! This year’s "Post Man" will be a partner WOD, focused on raising money to support those with Parkinson’s. It will be a single workout, designed more as a charity event rather than a competition. Grab a partner, have some fun, and help us support a great cause! 4. **New InBody Software & Monthly Scans** 💪 - We’ve upgraded our InBody software! Now, you can get monthly scans at the gym for just **$19.99 a month**, with unlimited additional scans for only **$5** each during that month. Keep track of your progress and stay on top of your fitness journey! Let's make this week awesome! See you in the gym! 💥 - The CrossFit Willis Team

📣 **Weekly Announcements** 📣 1. **TFX Online Qualifier Coming Up!** 🏋️‍♂️ - Mark your calendars for September 25th! Get ready to test your fitness and compete in the TFX Online Qualifier. For more details and to sign up, click [here](https://competitioncorner.net/events/14556/details). 2. **Hyrox Training Cycle Begins September 16th** 🏃‍♂️ - We're kicking off our 8-week training cycle for the Hyrox race in Dallas, TX. Whether you're competing or just looking to push your limits, join us for this specialized training. Check out more details [here](https://hyrox.com/event/hyrox-dallas/). 3. **"The Postman" Year Two – October 12th** 📬 - Save the date! Our annual competition, "The Postman," is scheduled for October 12th. We’re finalizing details this week before registration opens. This event will raise money for RSB Conroe, a program dedicated to supporting those with Parkinson’s. Learn more [here](https://www.facebook.com/RSBConroe). 4. **Craft, Poker, Movie Family Night – September 13th at 7pm** 🎬 - Join us for a fun-filled evening at the gym! Bring your friends and family for crafts, poker, and a movie night. Let’s welcome fall with some community fun! Looking forward to seeing everyone in the gym and at these exciting events! - The CrossFit Willis Team

We’re excited to celebrate our top athletes for the month of July! These members have shown incredible dedication, hitting personal records and staying consistent with their training. Jeb Williams 💪 Classes Attended: 15 Personal Records: 6 PR Rate: 40% Overall Rating: 67 Rosie Arebalo 🏋️‍♀️ Classes Attended: 21 Personal Records: 7 PR Rate: 33% Overall Rating: 91 Honorable Mentions: Anahi Albertoni: Attended 22 classes! Carter Moseman: Overall Rating of 78! JD Garcia: Posted 5 PRs with an overall rating of 87! Ken Moseman: Attended 61% of the days in July and set 5 personal records! Chris Roberts: Set 9 personal records in July with a PR rate of 82%! Huge congratulations to these athletes for their hard work and determination. Keep pushing, and let's make August even better!

📣 Weekly Announcements 📣 BCS Classic This Week! 🏆 The BCS Classic is happening this Friday and Saturday in College Station, and we have multiple teams competing! Come out to support your community members and cheer them on. Click here to purchase spectator tickets. Let’s show our CrossFit Willis spirit! Schedule Changes Due to BCS 🗓️ This week’s schedule will look a bit different: Friday: 7am, 8:30am, and 5pm classes. Saturday: 9am open gym. We are working on a solution for the 12pm class on Friday, so please continue to check your app for updates. Thanks for your flexibility! Bingo Update 🎉 There’s still time left in our Bingo Card Event, and we’re still waiting for that first completely blacked-out card to win the free GOrucks Shoes! Keep going, and good luck to everyone! Check Your Progress with Our INBody Scanner 💪 Want to see where you stand with your body fat and overall weight? Don’t forget we have an INBody scanner in-house, available for just $24.99! It’s a great way to track your progress and stay motivated. Let’s make this week amazing and continue to support each other on our fitness journeys. Have a great week, everyone! The CrossFit Willis Team

📣 Weekly Announcements 📣 Explore Our Multiple Programs at CrossFit Willis 🏋️‍♂️ Did you know we offer a variety of programs to enhance your fitness journey? Accessory Program: Add 10-15 minutes to your workout and build strength. At Home Program: Can’t make it to the gym or traveling? Use this track for full workout details and video instructions with minimal equipment. Coming Soon - HYROX Training Track: Get ready for a comprehensive HYROX training program! Mayhem Faith: Strengthen your faith with a simple guide through the Bible. Podium Supplements Available 💪 We’ve got extra tubs of quality Podium Supplements at the gym! Protein: $44 Creatine: $34 Electrolytes: $34 Stock up and fuel your workouts with the best! Congrats to Podium Winners at the CrossFit Games! 🏆 Big shoutout to the Podium winners at the CrossFit Games in Fort Worth, Texas! If you missed the action, check out the highlights here. New CFW Shirt Order Arriving Soon 👕 Our latest and greatest shirt order should be completed this week. Get ready to represent CrossFit Willis in style! Bingo Event Ongoing 🎉 Bingo is in full swing this month! We still have some bingo cards left, and no one has blacked out their card yet—meaning the free shoes are still up for grabs! There are plenty of other prizes too, so grab a card and enjoy your fitness journey while having fun! Earn $$$ with Our Referral Program 💰 Until the end of the month, earn cash by inviting your friends and family to check us out! Sign them up, and you both benefit—give $50, get $50. It's that simple! Let’s make this week awesome and keep pushing towards our goals. Have a great week, everyone! The CrossFit Willis Team

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

🎉 Announcing the Start of the Bingo Card Event for August! 🎉 Get ready for an exciting month of fitness challenges and amazing prizes! Starting this August, participate in our Bingo Card Event and win incredible prizes such as Free Fitaid, Free CFW Shirts, Free CFW Package, Free Podium Supplements, a Free Month, and a Free Pair of brand new Gorucks shoes! This event is the perfect opportunity to push yourself towards new fitness goals, hold yourself and your friends accountable, showcase your accomplishments, and of course, win free stuff! 💪🏆 Grab your bingo cards at the gym on Wednesday and let's make this month one to remember! #FitnessGoals #CrossFitWillis #BingoChallenge #WinBig #StayMotivated 📍 See you at the gym! The CrossFit Willis Team