October Newsletter

October Newsletter

It’s time for the October Newsletter!

Happy October Fringies! Lots of exciting things happening this month — in fact many of them already just at the end of September/early October! A huge thank you to all of our athletes who tested their fitness down in Springfield this past weekend for HOA2017! We had members on 6 teams, an incredible feat and they couldn’t have done it without your support! Here is where everyone ended up at the end of the weekend:

Rx Teams (Out of 40 teams):

  • 10th Place: Tickle Pickles
  • 17th Place: Goon Squad

Scaled Teams (Out of 80 teams)

  • 3rd Place (!!): Short and Stout
  • 5th Place: Sizzlin’ Pot-8-O’s (two Fringe members)
  • 21st Place: Harry Squatters
  • 49th Place: #BuiltbyArmando

Now let’s get into the rest of October and see what’s happening in the two houses of CrossFit Fringe!

Fringe West is staying where it is!

Some of you may have heard (and for others this will be news) that the location housing Fringe West was up for lease renewal and, faced with a potential increase, we were looking at plausible alternative locations to move relocate to.

I’m happy (and relieved) to report that we have renegotiated and resigned the lease and in turn have a few areas that will be getting improvements:

  • Ladies restroom is getting some love and fixes.
  • Flooring will be fixed so there will no longer be areas with dips and holes under the mats.
  • Heating and air are going to be receiving some upgrades, offering some better temperature control as we head into winter and next spring.

Thank you for your patience. We take the responsibility of managing your membership dollars very seriously and are always looking for ways to make every penny count.

Introducing our latest program: Fringe Vitality

Beginning on 10/10, every Tuesday and Thursday from 10:30 to 1130 a.m. at West, we will have a new class specifically for older adults, ages 50+. In addition to increased metabolic and cardiovascular fitness, this program will offer athletes a focus on improving mobility, balance, agility, strength, and confidence for all daily activities. This class may also appeal to those who are severely deconditioned and feel they need more of a learning curve before starting regular CrossFit classes.

While there is no specific age limit for this program, we think it may appeal to those athletes who find themselves well into adulthood without previous sport or exercise experience.

Please feel free to tell your family, colleagues, and friends about this new Fringe fitness opportunity. Our goal is to reach as many members of this targeted community with this program! If you have questions about Vitality, you can email [email protected] or ask a coach! Coaches Sam, Liz and Libby have created and sponsored the development of this program, and we really appreciate all their efforts!

Barbells for Boobs – October 28th at 9 am at Fringe West

Join us for our 6th Annual Barbells for Boobs Fundraiser – a benefit to raise funds for mammograms and raise breast cancer awareness.

The workouts we’ve done in the past years are:

  • 2012: “Grace”
  • 2013: “Heavy Grace”
  • 2014: “Double Grace”
  • 2015: “Helen meets Grace”
  • 2016: “Grace meets Helen”
  • 2017: Will be announced the week of the event! *We will also open a signup link for heats on 10/23*

This event is open to anyone and everyone – from current members to those curious, to those that just want to support the cause. We will have a workout for everyone! We even hear there will be some incredible raffle items to increase donations for the cause.

The cost for the event is the purchase of a limited edition t-shirt. But this isn’t just any ordinary t-shirt. This is our most-sought after shirt every year – the B4B edition – in which 100% of sales are donated to the B4B foundation! Every dollar you spend on this shirt goes directly to the foundation thanks to our partner-in-crime Top Drawer Custom.

Here is the amazing design for this year:

You can reserve yours via our PushPress pre-order form until 10/22. There WILL NOT be extras as these are 100 percent donations to Barbells for Boobs.

Potluck to follow. Feel free to turn this into a whole day event and bring food and drink and hang out as long you’d like with our fantastic community! RSVP to our official Facebook Event and get your shirt now!

More Upcoming Events

CrossFit St Charles Comp: October 14th
CrossFit Aggregate Comp: November 18th
Black Friday/Cyber Monday Sale: November 24th
Annual Holiday Party: December 2nd, details to come!
Endless CrossFit Old School Classic Comp: December 2nd

Other CrossFit Competitions

Scaled Comp at CrossFit Aggregate

  • Where you can find info: Facebook Event
  • Who can/should participate: Teams of 2 (M/M, F/F, M/F). It’s a safe bet to assume if you’ve done our Elements program and are in month 2 or more of working out, you can complete the workouts!

Scaled Comp at CrossFit St. Charles

  • Where you can find info: Facebook Event
  • Who can/should participate: Teams of 2 (M/M, F/F). Official movement scales and standards available. If you’ve done our Elements program and are in month 2 or more of working out, you can complete the workouts for the novice division. There is also an intermediate division, as well as a Masters 45+ division!

Masters Comp at Endless CrossFit

  • Where you can find info: Facebook event
  • Who can/should participate: Masters athletes, 35+ years old, individually

In Memoriam: Kaitlan Prugger

Kaitlan PruggerYou’ll see a memorial workout appear in SugarWOD this month to honor an important member of our community. Kaitlan Prugger was our first female coach (the first CFL1 in COMO period) and integral to the start and growth of CrossFit in Columbia, Missouri. More importantly, she was a cherished friend and like family to us, and she really looked out for the women of our community in what sometimes felt like a male-centric environment. She had an unmistakable laugh and the craziest fashion sense of anyone I’ve ever met. She was brilliant, but also really laid back. She just always seemed to float, like she was from out of this world. She would do and try everything, that was just the way she lived life.

Four years ago, we lost this bright and shiny soul in a tragic accident. My daughter is named for her, and I live to see little Kaitlan reminders in her young spirit every day. She was truly unlike anyone I ever met.

Every year since we’ve done a fun little workout to honor her. She was known for warm-ups that made you feel drunk and we always had fun turning cartwheels and inverted burpees all over the gym. However, it was kind of an awkward workout, and I know a lot of people ended up skipping it on that account. So I’m having the guys evolve it into something that still reflects her personality, but leaves a bite people crave in their workouts and will remember year to year.

When you see it pop up in SugarWOD, help us remember Kaitlan by wearing your brightest mismatched workout gear. The louder the better!

Lift Up Autism Update

We are excited to announce that as of October 1st we raised…

Our Lift Up Autism event raised $800!

Thank you so much for all your hard work and spreading the news. Thank you to KOMU News for coming out and doing such an awesome story about our involvement in Lift Up Autism and our gym!

From the Question/Comment Box

I’ve been hearing a lot about the Keto diet, how do I know if it might be a good fit for me?

With the popularity of Pinterest and recipe sharing sites, more and more “Keto” recipes are cropping up. While this very restrictive diet isn’t new, it is highly misunderstood.

What is a Ketogenic diet?

This question could literally be a huge essay (and most likely will be – stay tuned!) – and while it’s not a simple answer, the topic can be simplified some for us. The bottom line is Keto is and has been a hot topic in nutrition with a variety of opinions.

A Ketogenic diet involves getting the majority of your macronutrients from fats while substantially minimizing intake of carbohydrates (roughly 20-30 net carbs per day, or 5-10 percent of total dietary calories). The human body typically runs on, and prefers to, on glucose/glycogen which is converted from carb sources. By limiting the amount of carbs taken in per day, the body is forced to convert fats into ketone bodies that can then be used as fuel. This is definitely not the body’s preference! But explains where the name Ketogenic comes from.

Who is a Keto diet optimal for?

The Ketogenic diet is often prescribed by physicians to help those with epileptic syndromes manage seizures which may otherwise resistant to medications.
It is also used in the treatment of those who are obese and have a significant amount weight to lose. The studies on normal-to-overweight individuals do not show any significant differences versus a standard hypocaloric diet.

While there are other positively associated medical conditions that seem to be improved by adhering to a Keto Diet such as Alzheimer’s, ADHD, gluten intolerance, etc., this is a diet that should only be done under the care of a physician. The diet is difficult for the average person to maintain and does not give athletes or those with a moderately active lifestyle enough carbohydrates to perform optimally.

There are of course positives and negatives associated with the diet based on research, but we’ll have to save those for the long post. We do not hate or even dislike the Keto Diet. It is a tool for life and diet just like any other, but it requires planning and proper execution.

We’d like to be very clear here, Keto is not the new Paleo. We rarely recommend it for our nutritional clients and would not recommend it for our athletes who are new to watching their nutrition without monitoring from a qualified nutritionist or physician. That being said there is a wealth of information out there and if this something anyone would like to discuss further – just send us a message at [email protected].


Curr Pharm Des. 2017 Aug 9. doi: 10.2174/1381612823666170809101517. Ketogenic diets in the treatment of epilepsy. Elia M1, Klepper J2, Leiendecker B3, Hartmann H4.

Int J Environ Res Public Health. 2014 Feb; 11(2): 2092–2107. Published online 2014 Feb 19. doi: 10.3390/ijerph110202092 PMCID: PMC3945587 Ketogenic Diet for Obesity: Friend or Foe? Antonio Paoli

Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults. Paul Urbain, Lena Strom, Lena Morawski, Anja Wehrle, Peter Deibert and Hartmut Bertz
Nutrition & Metabolism 201714:17 https://doi.org/10.1186/s12986-017-0175-5

Coach’s Spotlight: Matt Dona

Matt Dona with Kinsey and Wren
The Dona family (photo by Smiles by Whitney, Whitney Sevy)

So Dona, aka Grey Wolf, how did you get started with CrossFit?

I found CrossFit through a friend who stumbled upon it online around 06-07. He started then. I did not. Now he’s a Navy Seal. I would watch demo videos and read here and there but there wasn’t a box near where I went to school so regular bodybuilding style lifting is what I did. As well as triathlon training with my dad during the summers. Eventually, I began incorporating pieces in and trying WOD style workouts but very gradually. Kinsey and I joined a box after we moved here in 2012. A couple Saturday classes sealed it for us as a couple (thank you).

What’s your favorite workout (CrossFit or otherwise) and why?

My favorite CrossFit workout has always been a difficult question. Currently, I’d say “Jackie” since I was proud of my latest test of it. Trying to beat myself on previous scores of WODs hasn’t been a fun part of being in CrossFit for some time.

What’s it like being a new Dad and how do you approach getting your training in differently?

Matt Dona during the 2016 Open
Matt and Kinsey Dona during the 2016 Open (Photo by Drew Piester)

Having Wren has been an amazing challenge. Currently, Kinsey handles the vast majority of nighttime adventures as I’m not well equipped to provide a ton of help. I try my best and often get my hands dirty, but in her current stage, there hasn’t been a huge impact on my workout schedule. However, perhaps because of her, I’ve molded my current training to be more about frequency and consistency. Sleep is a huge priority. Wren is the best.

You have an eclectic taste in music, what are your favorite 5 a.m. jams to get the West crew motivated? What about for your own workouts?

I have not found any station that gets West early morning classes motivated so early so my approach has been to try to bug them as little as possible while they get their sleepy selves going. Fairly consistently I’ve played the Calvin Harris station during the warm-up and into the strength, sometimes changing to something like the Linkin Park station, and these days basically all Metcons I put on Marshmallow. For my own workouts lately a lot of the Hall and Oates station as well as the Kid Cudi station. Pretty standard stuff.

What do you do outside of the gym?

Outside of the gym, I’m a warehouse manager for Columbia Safety. I’m a shy social butterfly. I like to cook, read, play video games, participate in pretty much any sport imaginable, watch lots of shows and movies, and most of all hang out with my family and friends.

What is a story you tell others about yourself?

  • In fourth grade, I lit a match at school on recess on fire safety week. I had to go talk with the fire chief.
  • I finished high school in Minn. at my dad’s and was on the alpine ski team competing in downhill slalom.
  • Kinsey and I have been together since freshman year of high school.
  • When playing ping pong against new opponents I take joy in first playing wrong handed and then usually win.
  • My mom found my first gray hair in sixth grade.


Have an amazing month of love, lifts, and GAINS! As always, if you need anything, you can reach out to us on social media, or email [email protected].


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