CrossFit Rails

To all the members of our military, past and present, we can not thank you enough. We know that our freedom isn’t free and we are grateful for the price you are paying. Veteran’s Day is this week and we’d like to help celebrate you! For the whole month of November, we are offering free onboarding to any one who has served (or is currently serving) in the military. We’d love to have you join our CrossFit Rails community! Message us to set up your onboarding today 🇺🇸🇺🇸

To all the members of our military, past and present, we can not thank you enough. We know that our freedom isn’t free and we are grateful for the price you are paying. Veteran’s Day is this week and we’d like to help celebrate you! For the whole month of November, we are offering free onboarding to any one who has served (or is currently serving) in the military. We’d love to have you join our CrossFit Rails community! Message us to set up your onboarding today 🇺🇸🇺🇸

Here is a TENTATIVE schedule of events for the competition! We will do our best to stick as close to this schedule as possible!
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Also, please note, athletes are fully responsible for watching the event and movement standards on Facebook prior to competing. They will be on our Trainwreck page at 12 on Friday. Workouts will be judged according to these standards.
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Please continue to check our social media pages for updates and information leading up to the comp!

We are pretty excited about our new Trainwreck and CrossFit Rail shirts that will be coming in soon! We’ll be sure to post when they are here so you can stop in to purchase. There are limited quantities so you won’t want to wait!

Our final Y.E.S. Session of this year starts next week! Sign up now!

Our final Y.E.S. Session of this year starts next week! Sign up now!

Monday, November 1st at 5pm is the cut off to receive an awesome Trainwreck insulated tumbler with your entrance fee!

(You can still sign after this date, you just won’t be guaranteed a tumbler!)

Monday, November 1st at 5pm is the cut off to receive an awesome Trainwreck insulated tumbler with your entrance fee!

(You can still sign after this date, you just won’t be guaranteed a tumbler!)

Don’t wait for the New Year — start hitting your goals now! Sign up for this 6 week session that runs through November & December! Amped will give you accountability and activity through the busy holiday season! #amped #ampedup #crossfitrails

Don’t wait for the New Year — start hitting your goals now! Sign up for this 6 week session that runs through November & December! Amped will give you accountability and activity through the busy holiday season! #amped #ampedup #crossfitrails

Today is the last day to sign up for the 2021 Trainwreck Classic at the discounted rate! Starting tomorrow, this event will be full price! Head to our website or the Trainwreck FB page for the link. The workouts have been released and the price is reduced, today is your day to register!
#trainwreckclassic #crossfitrails

Today is the last day to sign up for the 2021 Trainwreck Classic at the discounted rate! Starting tomorrow, this event will be full price! Head to our website or the Trainwreck FB page for the link. The workouts have been released and the price is reduced, today is your day to register!
#trainwreckclassic #crossfitrails

Comfort zones are wonderful. They are safe, familiar, and part our of living. But living in that zone forever might prevent you from new growth, new experiences, and new people. Imagine what could happen if you took one step out into the unknown? What if you said Yes to something that scares you or tried something that seems exciting to you? If you have been wanting to take a leap, this is your sign to go for it! We are here to encourage and support you.
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You have nothing to lose! Go get uncomfortable!
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#wellnesswednesday #outofyourcomfortzone #crossfitrails

Comfort zones are wonderful. They are safe, familiar, and part our of living. But living in that zone forever might prevent you from new growth, new experiences, and new people. Imagine what could happen if you took one step out into the unknown? What if you said Yes to something that scares you or tried something that seems exciting to you? If you have been wanting to take a leap, this is your sign to go for it! We are here to encourage and support you.
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You have nothing to lose! Go get uncomfortable!
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#wellnesswednesday #outofyourcomfortzone #crossfitrails

I think most of us can agree that food prepping, although totally worth it, can be super time consuming and doesn’t always fit into our busy lives. That’s ok, it doesn’t mean that you still can’t hit your nutrition goals! Here are some easy snack and dinner ideas that require almost zero prep but will still fill you up & help you hit those macros!
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Snacks
-Greek yogurt & protein granola
-Cheese stick and almonds or seeds
-Rice cake and peanut/almond butter
-Cottage cheese with fruit
-Protein bar or shake
-Apples, bananas, pears
-Pre-cut fruits & veggies (sometimes it’s worth paying for the store bought pre-cut stuff)
-Frozen fruit & greens smoothie
-Whole wheat English muffin with peanut butter
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Meals
-Packets or cans of tuna (mixed with some plain Greek yogurt) in a whole wheat or lower carb wrap
-Rotisserie chicken and a bagged salad (use a Greek yogurt based dressing like Bolthouse)
-Eggs/egg white omelet and turkey sausage/bacon
-Deli meat in a lettuce wrap/wrap/rice cake with fruit
-Frozen or fresh steam in the bag veggies and potatoes are a great side dish for all of the above!
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Bonus, most of this food can be taken in the go! We would love to hear what your favorite no prep/have on hand snacks and meals are! Comment below!
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#wellnesswednesday #noprepsnacks #busymeals #crossfitrails

I think most of us can agree that food prepping, although totally worth it, can be super time consuming and doesn’t always fit into our busy lives. That’s ok, it doesn’t mean that you still can’t hit your nutrition goals! Here are some easy snack and dinner ideas that require almost zero prep but will still fill you up & help you hit those macros!
.
Snacks
-Greek yogurt & protein granola
-Cheese stick and almonds or seeds
-Rice cake and peanut/almond butter
-Cottage cheese with fruit
-Protein bar or shake
-Apples, bananas, pears
-Pre-cut fruits & veggies (sometimes it’s worth paying for the store bought pre-cut stuff)
-Frozen fruit & greens smoothie
-Whole wheat English muffin with peanut butter
.
Meals
-Packets or cans of tuna (mixed with some plain Greek yogurt) in a whole wheat or lower carb wrap
-Rotisserie chicken and a bagged salad (use a Greek yogurt based dressing like Bolthouse)
-Eggs/egg white omelet and turkey sausage/bacon
-Deli meat in a lettuce wrap/wrap/rice cake with fruit
-Frozen or fresh steam in the bag veggies and potatoes are a great side dish for all of the above!
.
Bonus, most of this food can be taken in the go! We would love to hear what your favorite no prep/have on hand snacks and meals are! Comment below!
.
#wellnesswednesday #noprepsnacks #busymeals #crossfitrails

October session of YES starts next week! We would love to have your kids join us for mental and physical strength training, agility, endurance, coordination, balance, speed and more! Sign up today! #yes #youthempowermentsystems #crossfitrails

October session of YES starts next week! We would love to have your kids join us for mental and physical strength training, agility, endurance, coordination, balance, speed and more! Sign up today! #yes #youthempowermentsystems #crossfitrails

Registration is open for the October session of Amped! Sign up online or at the front desk to secure your spot!

Registration is open for the October session of Amped! Sign up online or at the front desk to secure your spot!

Tips for eating on the go:
1. Pack a lunch box! Anytime you can eat food from home it will be healthier than food bought out.
2. Pack sides to go with your fast food meal. Instead of getting fries with your burger, bring cut up fruit or veggies to go with it.
3. Don’t drink you calories, get diet pop, unsweetened tea, or water instead!
4. When getting fast food, pick one of the healthier options on the menu! Check out stories to see some macro and calorie counts for popular chain restaurants.
5. Find the nutrition info online and fit it into your calories or macros for the day so you stay on track!
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#wellnesswednesday #crossfitrails #nutritiontips #fastfoodmacros

Tips for eating on the go:
1. Pack a lunch box! Anytime you can eat food from home it will be healthier than food bought out.
2. Pack sides to go with your fast food meal. Instead of getting fries with your burger, bring cut up fruit or veggies to go with it.
3. Don’t drink you calories, get diet pop, unsweetened tea, or water instead!
4. When getting fast food, pick one of the healthier options on the menu! Check out stories to see some macro and calorie counts for popular chain restaurants.
5. Find the nutrition info online and fit it into your calories or macros for the day so you stay on track!
.
#wellnesswednesday #crossfitrails #nutritiontips #fastfoodmacros

We have not forgotten and never will.
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Sending thoughts and prayers to all of the people who lost loved ones that day. May we continue to remember and honor all of our armed forces who fought to prevent this from happening again. We are so grateful for our country and the sacrifices many have made to protect us and keep us free.
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#neverforget #20years #9-11-01

We have not forgotten and never will.
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Sending thoughts and prayers to all of the people who lost loved ones that day. May we continue to remember and honor all of our armed forces who fought to prevent this from happening again. We are so grateful for our country and the sacrifices many have made to protect us and keep us free.
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#neverforget #20years #9-11-01

If you are seeing a plateau in your weight, this might be why! These common food logging mistakes might not seem significant but can easily result in a couple hundred extra calories. This can add up and put you in maintenance calorie range and not loss. Remember every bite/drink/condiment counts and be as accurate as possible!
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#wellnesswednesday #crossfitrails

If you are seeing a plateau in your weight, this might be why! These common food logging mistakes might not seem significant but can easily result in a couple hundred extra calories. This can add up and put you in maintenance calorie range and not loss. Remember every bite/drink/condiment counts and be as accurate as possible!
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#wellnesswednesday #crossfitrails

The Trainwreck Classic is back!
SAVE THE DATE November 12 & 13!

We are so excited to announce that the Trainwreck Classic is back and it’s going to be BIGGER & BETTER than ever! The dates are 11/12 - 11/13 (Friday night & Saturday) and the competition will be same-sex teams of 3. Tag your gym buddies and stay tuned for all the details!

New session of YES starts on September! Sign up through the Y online or at the desk! We would love to have your kids join us!

New session of YES starts on September! Sign up through the Y online or at the desk! We would love to have your kids join us!

These boys rocked their tournament this weekend! We are so proud of them and are thankful that had the opportunity to work with a lot of them in our Advantage program over the summer. Good luck this season guys!!

These boys rocked their tournament this weekend! We are so proud of them and are thankful that had the opportunity to work with a lot of them in our Advantage program over the summer. Good luck this season guys!!

So proud of these guys! They worked so hard all summer and we can’t wait to see what this season has in store for them!!

Congrats to the boys on a great weekend. They played a great championship game. Fought hard and gave it their all. Unfortunately the final score was 6 to 4. The opposing team got an empty net goal.
Not a bad summer to make it to the championship game in all 4 tournaments. Won 2 tournaments and got 2 second places.
Thanks to our coaches Dana Myhre and Kevin Hundstad. You guys lead a great group of boys. You always give these boys a chance to win. Thank you so much for that.
Good luck to all as we now go in different directions. Want to wish these great athletes continued success. Some will now go on to play football, golf, hockey and just take a break.
Family and supporters of the Stingers, Thank you!! A lot of great memories were made. Boys are lucky to have your support.
And last but not least Daniel McCoy, Macen Andrus and Kristi Myhre of CrossFit Rails. Thank you for making these boys a great off ice program to train.
Well, that’s a wrap on the 2021 SD Stingers season. Looking forward to 2022 so we can do it all over again.

What gets measured, gets results! Measuring, weighing, and tracking your food is a sure way to make those body composition changes that you want. Here’s a few reasons why:
1. Creates mindfulness and accountability (you bite it, you write it). You can see what type and the quantity of the foods you are consuming.
2. Identifies habits and patterns in your eating. Your food diary will show you what you are doing well (consuming enough of each food group, eating balanced meals, etc) and what areas you need to improve (lacking certain macros, over or under eating).
3. Can help detect food intolerances. If you aren’t feeling well (stomach aches, head aches, bloated, puffy) you can track back and see what you ate leading up to what you are feeling.
4. You see the nutrition information in foods/drinks so you can choose, moderate, or eliminate foods based on their nutrient density.
5. Tracking your food is a way to keep your calories in check. It will help determine the right amount of calories to lose, maintain, or gain weight.
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Whether you log in a notebook or use an app (My Fitness Pal is great one) we encourage you to give it a try!
-Kristina Kessler, ACE Fitness Nutrition Specialist
#wellnesswednesday #trackyourfood #whatgetsmeasuredgetsresults #crossfitrails #railstrong

What gets measured, gets results! Measuring, weighing, and tracking your food is a sure way to make those body composition changes that you want. Here’s a few reasons why:
1. Creates mindfulness and accountability (you bite it, you write it). You can see what type and the quantity of the foods you are consuming.
2. Identifies habits and patterns in your eating. Your food diary will show you what you are doing well (consuming enough of each food group, eating balanced meals, etc) and what areas you need to improve (lacking certain macros, over or under eating).
3. Can help detect food intolerances. If you aren’t feeling well (stomach aches, head aches, bloated, puffy) you can track back and see what you ate leading up to what you are feeling.
4. You see the nutrition information in foods/drinks so you can choose, moderate, or eliminate foods based on their nutrient density.
5. Tracking your food is a way to keep your calories in check. It will help determine the right amount of calories to lose, maintain, or gain weight.
.
Whether you log in a notebook or use an app (My Fitness Pal is great one) we encourage you to give it a try!
-Kristina Kessler, ACE Fitness Nutrition Specialist
#wellnesswednesday #trackyourfood #whatgetsmeasuredgetsresults #crossfitrails #railstrong

Who’s ready to get Amped Up? New session starts on Monday, Aug 2! Join us every Monday & Thursday evening for a full body workout including strength and cardio movements. All abilities welcome, every workout can be modified to accommodate your needs! Message us with any questions or sign up now online or through the front desk at the YMCA! #amped #ampedup #icaniwillendofstory

Who’s ready to get Amped Up? New session starts on Monday, Aug 2! Join us every Monday & Thursday evening for a full body workout including strength and cardio movements. All abilities welcome, every workout can be modified to accommodate your needs! Message us with any questions or sign up now online or through the front desk at the YMCA! #amped #ampedup #icaniwillendofstory