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It’s *finally* cooling down outside! I know I’m in the minority, but my ideal day is about 60 and sunny outside, and not a degree warmer. Cooler temps help chocolate not melt in your hand, which is why you should take this recipe for a spin.

Paleo Nutella Cups

For the filling:
– 6 Dried & Pitted Dates
– 6 Dried Figs
– 1/4 cup Whole Hazelnuts
– 1/2 cup Almond Butter
– 1/2 tbsp Pure Vanilla Extract
– 1 tbsp Coconut Crystals
– 1 tbsp Unsweetened Cocoa Powder
– 1 pinch of Salt

Coating: 1-1/4 cup Enjoy Life DARK CHOCOLATE Morsels (I can’t tell you how excited I was to see these in the grocery store.)

Helpful supplies: Mini silicone baking cups

1) In a food processor, chop the Dates, Figs and Hazelnuts until they’re as fine as they are going to get. They won’t get all the way down to a meal. Just chop until you give up hope, then move on.

2) Add in the Almond Butter, followed by the Vanilla Extract, Coconut Crystals, Cocoa Powder & Salt. Mix in the food processor until all ingredients are well-incorporated.

3) Take 1/2 tbsp portions of the mixture, and mold them into small patties. Freeze for at least an hour before moving on.

4) Carefully melt the Enjoy Life Chips, either over a double boiler or in the microwave.

5) Dip each patty in the melted chocolate, it’s okay if there’s a thick coating. Put each one into a silicone baking cup, letting the extra chocolate mold itself into cute little cup form.

6) Back in the fridge they go to harden!

They may be a labor of love, but they won over the family last time I made them for a party. Then I forgot the handful that were left over at Mom’s house. At least someone got to enjoy them.

Happy hump day people! Can someone please tell me how we are already almost half way through October?!? I mean I’m absolutely excited for Barbells For Boobs and all but still . . . . time needs to take a chill pill! Speaking of Barbells For Boobs, today (Wednesday, October 12th) is the LAST DAY TO REGISTER IF YOU WANT TO RECEIVE A SHIRT! If you haven’t registered already get that squat booty moving and register here! Over half of the available spots are already sold out.

Also, cannot forget our upcoming Open House being held on Saturday, October 29th from 11 AM to 1 PM. Check out our flyer below! Be sure to tell all friends and family members interested in joining Crossfit or even just those who want to know more about the things you love.


Also keep in mind that the Fall competition season is upon us in full swing! Here are a few coming up:

Branford Crossfit’s WOD UP! 2016 Competition – Saturday, November 12th

Misfit Toys Throwdown – Saturday, December 3rd




Many gym-goers struggle to learn how to push themselves beyond the limit of their perceived limitations. If you’re tired, you stop, right? The problem with pushing yourself only so far is that your body will stop changing. As your body and mind grow accustomed to a particular workload, they’ll stop making progress.
What CrossFit has taught me, and what I think everyone can apply to their own fitness, is the idea that the body can always do more. The average CrossFit WOD (Workout of the Day) is deliberately designed to fatigue your body to the point where you don’t think you can go on. The lesson in the WODs is that when your body is totally exhausted, you must look for a different energy source. And guess what? Your body will do it.
You must learn to rely on your mind to push you through the suffering. It is in your mentality, not your 20-inch biceps, that your true power lies. When you learn to depend on your mind, you’ll be amazed at the unlimited amount of strength and endurance that your body has. “Whatever you convince your mind to believe,” says Bobby Ashhurst, CrossFitter and Pursuit Rx athlete, “will become a reality.” Once you discover that your mind can will your tired body to lift heavier weights, do more reps, and perform longer, you can develop a better physique, perform better in sports, or be mentally tougher for any aspect of life.
So the next time you want to quit, listen to that positive voice in your head and let it push you to keep going!


If you lift weights, you probably know they have to get progressively heavier in order for your muscles to grow. However, there will come a time when lifting a challenging weight will be an intense struggle. You might even fail.
These big weights can be scary. They can push you beyond your comfort zone and make you feel like a total wuss. That’s a good thing. The worst thing you can do is be overly hesitant to try again. Don’t live in your comfort zone! Instead of lifting weights you know you can handle all the time, plan for PR attempts, try that bigger dumbbell, and constantly strive to get better every time you walk into the gym.
To CrossFitters, professional weightlifters, big powerlifters, and even college and high-school athletes, fail lifts are part of a positive progression. It is a sign that they are overcoming fear and doubt. Once the fear of the heavier weight is eliminated, you can be persistent in your pursuit of smashing old personal records with giant weights. These big weights are why CrossFitters can pack on big muscle.
Don’t wait any longer. Go for a new one-rep personal best in your deadlift or back squat today. If you fail, who cares? Just adjust your training and try again in a few weeks!


Go to any commercial gym and I bet you’ll see most guys doing biceps curls or bench presses, and most gals doing cardio or working on their butts. A lot of people spend the majority of their time in the gym working on their favorite muscle groups or doing their favorite exercises.
Sure, you biceps-curlers might have big arms, and you booty-blasters might have tight buns, but eventually your positive body composition changes will come to a disappointing halt. Moreover, exclusively or semi-exclusively training just one or two body parts can make your physique unbalanced, your body more prone to injury, and your overall fitness a joke.
To be a good bodybuilder, a good CrossFitter, a good athlete, or even just a fit, healthy person, you must be well-rounded. That means sometimes you have to do movements that you suck at.
Every CrossFitter has a weakness. For me, it was the Olympic lifts. For others, it might be handstand push-ups or rowing. To be successful in the gym, you must have the mentality to overcome your weakness. When you work on movements you don’t usually do, you exert your muscles in new ways and recruit different fibers you normally don’t use. This stimulates growth and builds overall muscle in your entire body.
By constantly learning new and challenging physical skills, you force your body to grow all over. This is a huge reason why veteran CrossFit men and women look great from top to bottom! You don’t have to work out in a CrossFit box to achieve similar results. Pick a new movement you’ve never tried before, like front squats or power cleans, and give it a go in your next workout!
I have been looking for some inspiration. I really should just thank all of you at Factory Square Crossfit (Coaches and athletes)!  YOU are all the inspiration I need!!
Have a great week.
Dr. Meghan

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