programs gym photos nutrition videos

Make My Body Great Again

This year, forget the standard New Years Challenges!  

You know what I'm talking about, everyone does them.  The "Six week leaning challenge....." The  "Performance challenge......"  Or the infamous  "CLEANSE....."

It's the same thing every time and we are just as guilty as the rest of our counterparts in trying to provide a quick-fix to your health and fitness needs.  What tends to happen is that you focus on losing weight or avoiding specific things to help you reach your goal, as opposed to working to develop a deeper understanding of what it means to be fit and healthy for the long haul.

Breaking old habits and creating new ones doesn't just take time, it takes work, consistency, accountability and KNOWLEDGE!  To that end, rather than try and slap a band-aid on a bigger problem, we have put together a series of seminars and group activities that will help arm you with both the knowledge AND the confidence to go out there and conquer your health and fitness goals in 2017.  Over the course of 6 weeks, we will tackle nutrition, mental strength and focus, and mobility, in order to help set you up for success for the long haul!

We don't want to see you get great results for 6 weeks..... We want you to get AMAZING results all year, and FOR THE REST OF YOUR LIVES! 

Doing this takes time.  Over the course of six weeks, we will not just be teaching you how to eat and stretch, It is going to be much more in depth than that. We will be covering the basic in the first few weeks, as the weeks progress so will we. Switching gears away from how to make the changes, to how to create habits. 

This series is open to everyone.  You don't have to be a member of The Mill to participate.  In fact, bring your friends and family along for the ride, so that you have a full community of support behind you.  If you really want to make a lifestyle change, this is how it's done.  Through education and ACTION.  We are looking forward to hosting you! 


Intro to Nutrition with Robert (90 min) -  SEMINAR

  • Saturday, January 7th, 2017 @ 9am

Hydrostatic Body Composition Evaluation - ACTIVITY

  • First Test Wednesday, January 11, 2017 @ 2:30pm-7:30pm
  • Second Test April 5th, 2017 from  2:30pm - 7:30pm 


Next Level Nutrition (90 min) - SEMINAR

  • Saturday, January 14, 2017@ 9:00am 

Cooking Class @ Flour Pot Kitchen (4 hour) - ACTIVITY 

  • Saturday, January 14, 2017 @ 5:00pm 


Nutrition (30 min) - SEMINAR 

Mobility with Jim (90 min) - SEMINAR

Potluck Brunch - ACTIVITY

  • Everything starts @ Saturday, January 21, 2017 @ 9am


Nutrition (30 min) SEMINAR 

The Fitness Mindset with Jared (90 min) - SEMINAR

  • Saturday, January 28, 2017 @ 9am


Nutrition (30 min)

Mobility with Jim Shepard (90 MIN) - SEMINAR

  • Saturday, February 4, 2017 @ 9am  


Series wrap up/review (90 min) - GROUP DISCUSSION

Potluck Lunch/Dinner - ACTIVITY 

  • Everything starts @ Saturday, February 11, 2017 @ 12pm

Gymnastic/Mobility (2 hours) - SEMINAR 

  • February 14th @ 5:30pm 

Nutrition Seminar 

90+ minute discussion on the fundamentals of proper nutrition, learn the basics, break down common nutrition myths, outline how to fuel for activity/ life and why diet is so important. 

Robert Sax is our guest speaker for this.

My History:  Born and raised in Portland Maine -   Attended Springfield College in MA where I received my Bachelor's Degree in Exercise Science. There I studied principles of Strength and Conditioning as well as basic and advanced Sports Nutrition. 

I moved to Seattle in 2007 and began personal training at the Washington Athletic Club. I began my CrossFit Career in 2009 when my best friend introduced me to it and steered me away from my strength and conditioning / globe gym bias.  I was immediately addicted and began to soak up as much information from the journal, CrossFit Philosophy and Nutrition info that came with the new concept I was embracing. The information I have learned and studied over the last 6 years compiled with my degree has helped me catapult not only my own fitness levels and capabilities but those of my coaches and athletes as well! 
Since I began in 2009, I have competed in over 20 local and National CrossFit Competitions, qualified for the North West Regionals twice (2013 and 2014) and opened 3 boxes, Bellevue, Seattle and Shoreline. I have done a dozen Nutrition Seminars around our area and was interviewed on a local radio station about the effects of weight lifting in Nutrition and how it can affect your health. 
As much as CrossFit is my passion, the key to healthy living and creating a clean and functioning body, is definitely controlled predominantly by what you eat. It is my passion to help others realize what I have found to work time and time again with hundreds of athletes. 
  • First Week - Nutrition break down with Guest Robert Sax, the owner and head coach at CrossFit Amped. 
  • Second Week - Fact vs. Fiction. Different approaches and what will best fit you. 
  • Third Week - Meal Prepping and planning. 
  • Fourth Week - Implementation and Balance 
  • Fifth Week - Action and Maintenance 
  • Sixth Week - Q&A. Review. 


Mobility Seminar 

With Jim Shephard you will learn how to perform basic maintenance on yourself, importance of mobility in athletic movements, how better movement leads to better odds of survival.

Jim has a Doctorate Degree in Physical Therapy. He is also an Orthopedic Certified Specialist and a Certified Manual Physical Therapist with 11 years of clinical experience treating Orthopedic and Sports related injuries. 

Jim has been in the Crossfit world for 2.5 years, has his Level 1 trainer certificate and a level 1 gymnastics certificate. I created / runs the Movement and Mobility class at CFA.


Flour Pot Kitchen Cooking Class 

The Flour Pot hosts hands on cooking classes with full courses for just about any age, event and cuisine. This will be a paleo based class with the best, locally sourced meats, seafood, produce and products to create your meals. The class runs around 4 hours and will include drinks, appetizer, main course and desert.  

  • This event is NOT included in the 6 week series. You need to register separately in the link below. 
  • Price - $65 /person   
  • More Info On Flour Pot Kitchen
  • Deadline to sign up for this is January 7th. This is because they need to order food in advance for the event. 
  • SIGN UP and pay here. 
  • There is a 12 person max on this event
  • If we need to schedule a second session to accommodate demand, we can easily be done.

Hydrostatic Body Composition Evaluation

If you've ever wanted to get started on a plan to make real progress, or want to get back on track, getting your body fat tested in our hydrostatic tank is a great way to precisely benchmark your fitness. Getting dunked takes just 10 minutes, and afterward, you'll get a detailed report to keep, showing:

  • Your fat and fat-free body mass, as percentages and in actual weight
  • How much fat, if any, you need to lose to achieve your desired body composition
  • How many calories per day you burn without exercising—unique to you
  • How many calories you burn from different exercises—again, specifically for your body
  • Where you are on a scale of ideal body fat for your age and gender
  • Your history, if you've been tested before


Part of getting your health and fitness in check is learning/refining your cooking skills. What better way to get new ideas for breakfast, lunch dinner and snacks than sharing your favorite meals with others! 

Simply whip up your favorite recipe for the given days and bring in a printed copy of the recipe so we can all exchange ideas! 

The Fitness Mindset 

Learn how to get into the right frame of mind, to set, achieve, and conquer your goals.  Identify common mental traps people fall into in regard to their health and fitness, and learn how to navigate these waters to get the most of out of your health and fitness plan.

Jared Putman, MA I am a Texan transplant that moved up to Seattle and the PNW to pursue a Masters in Counseling Psychology. Along the way, I found CrossFit and fell in love with how my coaches empowered me to learn how to move and exercise. It was also nice to have a space to simply move my body and let the emotional and intellectual world rest for a bit. I began to intern about 7 years ago, and began coaching full-time almost 6 years ago.

In 2013, I finished my counseling degree and instead of opening up a private practice, I decided to open my own CrossFit gym.

One of the most important aspects of how I coach and work with clients is related to the idea of integration. Simplest way to put it: When my therapy clients come into my office they still sit their body on the couch. When my CrossFit clients come to the gym, they bring with them their entire emotional and relational worlds.

Both are equals, and often we try to compartmentalize them. Which usually works for a very short period of time before some forgotten category comes roaring back in.

My goal with clients is always to look at healthy integration and helping to improve their mindset towards exercise, wellness and their body. One that allows for good days, bad days, seasons of feeling like you can crush any WOD and how to handle days when you can't hit 90% of your old max. Along the way we will be able to talk about how to set better goals, pitfalls in traditional goal setting practices, and how to realistically follow through with them.


Gymnastics / Movement 

Gymnastics are the base to any healthy strong individual and athlete. The focus of this seminar will be to improve mobility in the shoulders and hips through better movement and progression.

My name is Kathryn Morrison. I have been married to Jon Morrison for 27 years and we have 2 daughters,19 and 24. I am originally from Kansas and moved to Washington about 3 years ago due to my husband's job relocation. In January of 2015 I took the position of lead optional and compulsory team coach for Ground Zero Gymnastics in Mount Vernon, WA.  I have coached USAG gymnastics since 1999 and take pride in helping parents build positive character, good work ethic, and integrity in raising young children to become strong respectable adults. I was trained and mentored by Mark Folger at Folger's Gymnastics Andover, Ks. Mark was the 1983 Olympic alternate for Bart Conner and our club trained all levels of gymnastics including elite and collegiate level athletes. Overcoming the mental and physical challenges of gymnastics can build flexibility, strength, and self esteem reminding us that many times success comes from overcoming our failures. National safety certifications, clinics, and training seminars are crucial in growing ones personal performance in the art of coaching athletes. Always striving to provide a safer, respectable, and trustworthy environment. "We can have reasons or results but we can't have both".


Series Wrap Up 

  • Nutrition Review
  • Group Q & A
  • Potluck

Acme Farms & Kitchen 

Acme Farms Locavore Boxes contain a carefully curated array of fresh, local, seasonal food paired with recipes and a meal plan to turn our region's bounty into dinner for your family. Order online each week and have a beautiful box of local food delivered to your doorstep. You'll cut out trips to the store, save money on your grocery bill, answer the question of "what's for dinner?" and most importantly, support dozens of farmers, fishers, ranchers, and artisan producers throughout our region. 

When you sign up for the Make My Body Great Again series you will receive a 10% discount on an 8 week subscription to Acme Farms.  

After you register you will receive a discount code to use when you sign up in the link below. 

For more info  on Acme Farms & Kitchen or to sign up CLICK HERE.

Prices and Sign Up