where friends come to train



UP your nutrition game and rock those WOD's


CF4E is excited to announce a nutrition support group! We’re launching a nutrition membership program that can boost your performance at the gym, get you ready for swimsuit season, and help you achieve your physique and health goals.


WOD UP is a program that we developed to help you achieve your health and fitness goals! We want you to fly up, up and away with improving your health!

UP your health

UP your workouts

UP your metabolism

UP your strength

UP your knowledge

UP your life


What you’re going to get by joining WOD UP:

  1. Two workshops a month to achieve your health, weight and performance goals the most efficient and delicious way.
  2. A coach guiding you through the process of navigating your nutrition, meal plans, and macros + the encouragement and motivation you can’t get on your own.
  3. Access to a private Facebook group to get all the support you need!
  4. All the necessary support tools (guides, meal plans, trackers etc.) to propel your health to the top, and your WODs to the leaderboard.



First month: $49.99, second and any subsequent months: $34.99. Every person you bring into the group, you get a FREE month, after your 1st month! (Cancel any time)







Nutrition Coach



Anya Perry is a former musician, entrepreneur, and a nutrition coach. Born in Belarus, lived in Russia, Anya moved to the US in 2010. "I’ve never been fit until 2012 when I ran my first half marathon. My husband, Kenny, lost 200 lbs prior to meeting me, and became a huge inspiration and the well of knowledge to start my own nutrition practice in 2016. I’ve discovered CrossFit in 2015 in Dallas, and was hooked. CrossFit helped me to stay sane when I commuted by plane for 20 hours weekly. People of CrossFit are amazing, and I feel like that I found CF4E family here first as an athlete, then as a coach."


Anya can be reached here:


(315) 523 3900




    The CrossFit dietary prescription is as follows:


    Protein should be lean and varied and account for about 30% of your total caloric load.

    Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.


    Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.


    Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.


    What Should I Eat?


    Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. Food is perishable. Items with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.


    Paleolithic (Caveman) Model for Nutrition


    Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. The Paleolithic nutrition is perfectly consistent with the CrossFit dietary prescription.


    What Foods Should I Avoid?


    Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.


    What is the Problem with High-Glycemic Carbohydrates?


    The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.


    Caloric Restriction and Longevity


    Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. "Caloric Restriction" is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.


    The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.




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