WELCOME TO THE
RECIPES
TEACHING YOU EXACTLY WHAT YOU NEED TO LIVE A HEALTHIER, HAPPIER, LIFE.
Sausage, Peppers and Onions Skillet Meal
Categories: lunch, dinner, air fryer, weeknight, easy Tags: lunch, dinner, protein, salad, vegetables, air fryer, weeknight, easy Course: lunch, dinner Prep Time: 10 minutes Total
Quick Pickled Onions
Categories: side, weeknight, easy, vegetables Tags: side, salad, vegetables, weeknight, easy Course: lunch, dinner Prep Time: 10 minutes Total Time: 30 minutes Total Servings: 4
Protein Ranch Dip
Categories: snack, sides Tags: snack, sides, protein Course: snack Prep Time: 5 minutes Total Time: 5 minutes Total Servings: 2 Ingredients ½ cup yogurt 1
Honey Mustard Chicken and Bacon Salad
Categories: lunch, dinner, grill, chicken, salad Tags: lunch, dinner, protein, salad, vegetables, grill Course: lunch, dinner Prep Time: 10 minutes Total Time: 25 minutes Total
Lemon Butter Cod
Categories: lunch, dinner, weeknight, easy Tags: lunch, dinner, protein, salad, vegetables, weeknight, easy Course: lunch, dinner Prep Time: 15 minutes Total Time: 25 minutes Total
Buffalo Cauliflower Bites
Categories: sides, healthy recipes Tags: sides, vegetables, low carb, snack, appetizer Course: side Prep Time: 5 minutes Total Time: 20 minutes Total Servings: 3 Ingredients
Athlete Featured Recipe: Stuffed Spaghetti Squash
Categories: lunch, dinner, weeknight, easy Tags: lunch, dinner, protein, vegetables, weeknight, easy Course: lunch, dinner Prep Time: 10 minutes Total Time: 60 minutes Total Servings: 4
Athlete Featured Recipe: Mocha Protein Oatmeal Cups
Categories: breakfast, snack, grab and go Tags: breakfast, snack, grab and go, protein Course: breakfast Prep Time: 5 minutes Total Time: 7 minutes Total Servings:
Athlete Featured Recipe: Ground Turkey Sweet Potato Skillet
Categories: lunch, dinner, weeknight, easy Tags: lunch, dinner, protein, vegetables, weeknight, easy, one pan Course: lunch, dinner Prep Time: 10 minutes Total Time: 27 minutes
Ham and Cheese Quinoa Cups
Categories: eggs, protein, whole grains, ham, gluten-free Tags: meal prep, whole grains, vegetables, gluten-free Course: breakfast, snack Prep Time: 15 minutes Total Time: 45 minutes
Honey Garlic Chicken Marinade
Categories: chicken, protein Tags: meal prep Course: lunch, dinner Prep Time: 5 minutes Total Time: 5 minutes Total Servings: 4 Ingredients 2 Tbsp. avocado or
Instant Pot Crispy Carnitas
Categories: pork, protein Tags: meal prep, instant pot Course: lunch, dinner Prep Time: 5 minutes Total Time: 1 hr 15 minutes Total Servings: 6 Ingredients
Teriyaki Chicken Marinade
Categories: chicken, protein Tags: meal prep Course: lunch, dinner Prep Time: 5 Total Time: 5 Total Servings: 4 Ingredients 3 Tbsp low sodium soy sauce
Brussels Sprouts with Dates and Manchego
Categories: vegetables, sides, salads, gluten-free Tags: meal prep, vegetables, sides Course: lunch, dinner Prep Time: 10 minutes Total Time: 15 minutes Total Servings: 6 Ingredients
Easy Beef Kafta
Categories: beef, protein, gluten-free, Tags: meal prep, beef, gluten-free, grill, easy, fast, weeknight Course: lunch, dinner Prep Time: 10 minutes Total Time: 20 minutes Total
Fajita Chicken Marinade
Categories: chicken, protein Tags: meal prep Course: lunch, dinner Prep Time: 5 Total Time: 5 Total Servings: 4 Ingredients Juice of 1 lime 3 Tbsp.
Hawaiian Chicken
Course: lunch, dinner Prep Time: 10 minutes Total Time: 20 minutes (plus additional marinating time) Total Servings: 4 This chicken is tender,
Crispy Smashed Potatoes with Lemon and Garlic
Course: lunch, dinner Prep Time: 15 minutes Total Time: 45 minutes Total Servings: 6 These potatoes make the perfect side! They are
Monster Cookie Protein Bites
Course: Snacks, Treats Prep Time: 25 Minutes Total Time: 25 Minutes Total Servings: 40 Ingredients 320 g old fashioned oats (3 cups) 50 g hemp
4 Ingredient Pumpkin Muffins
Course: Snacks, Treats Prep Time: 5 Minutes Total Time: 27 Minutes Total Servings: 12 Ingredients 1 (15 oz) box yellow cake mix 15 oz canned
Low Country Boil Grill Packs
Course: Dinner Prep Time: 10 minutes Total Time: 30 Minutes Total Servings: 4 Treat yourself to a hearty meal with a combination of shrimp and
The Friday Pasta
Course: Lunch Prep Time: 5 minutes Total Time: 25 Minutes Total Servings: 4 When we were in college, Chris and I loved to order the
Greek Protein Salad
Course: Lunch Prep Time: 5 minutes Total Time: 10 Minutes Total Servings: 4 This salad is fresh, flavorful and perfect for a make ahead lunch.
Coach Megan’s Fav Fast Breakfast
Course: Breakfast Prep Time: 5 minutes Total Time: 30 Minutes Total Servings: 12 Breakfast is one of Coach Megan’s favorite meals but we all know
Coach Alyssa’s Fav Fast Breakfast
Course: Breakfast Prep Time: 2 minutes Total Time: 5 Minutes Total Servings: 1 We know breakfast is important and this meal highlights key ingredients to
Cheeseburger Salad
Course: Dinner Prep Time: 10 minutes Total Time: 20 Minutes Total Servings: 4 This salad has a clever twist on a classic American favorite. Easy
BBQ Pulled Chicken, Sweet Potatoes, Slaw
Course: Lunch Prep Time: 10 Minutes Total Time: 6 Hours Total Servings: 4 + leftover chicken for freezer Enjoy the flavors of a summer BBQ
Pina Colada Protein Bowl
Course: Breakfast, Snack Prep Time: 5 Minutes Total Time: 5 Minutes Total Servings: 2 Perfect for a quiet morning meditation or breakfast on-the-run, this super
Shrimp Fried Rice
Course: Dinner Prep Time: 5 Minutes Total Time: 20 Minutes Total Servings: 4 This is a healthy and easy version of our favorite take out.
Pizza Chicken and Salad
Course: Lunch Prep Time: 5 Minutes Total Time: 20 Minutes Total Servings: 4 Treat yourself to a healthy pizza that actually tastes good! Build ingredients
Sheet Pan Protein Pancakes with Turkey Sausage
Course: Breakfast Prep Time: Total Time: Total Servings: 2 servings+ extra pancakes for freezer leftovers Use a baking sheet to make an entire batch of
Taco + Salad
Course: lunch, dinner Prep Time: 15 Minutes Total Time: 25 Minutes Total Servings: 4 Ingredients 20 oz 90/10 lean ground turkey 1 packet of reduced
Chicken Veggie Wrap
Course: lunch Prep Time: 10 Minutes Total Time: 15 Minutes Total Servings: 4 Ingredients 4 low carb tortillas 2 (2oz) individual containers of hummus 2
Salmon, Roasted Red Potatoes and Green Beans
Course: Dinner Prep Time: 10 Minutes Total Time: 30 Minutes Total Servings: 4 Ingredients 20 oz of salmon (or about 4, 5 oz filets) 1/4
Korean Beef Bowl
Course: Dinner Prep Time: 10 Minutes Total Time: 20 Minutes Total Servings: 4 Ingredients 1 lb lean ground beef (90/10 or 93/7) 4 tbsp low
Mug Cake
Course: Snacks, Treats Prep Time: 1 Minutes Total Time: 2 Minutes Total Servings: 1-2 Ingredients ½ cup Kodiak pancake mix ¼ cup milk Instructions Spray
Peanut Butter and Banana Smoothie
Course: Breakfast, Snacks Prep Time: 2 Minutes Total Time: 5 Minutes Total Servings: 2 Ingredients 16 oz unsweetened almond milk or cold brew coffee 2
Breakfast On The Run
Course: Breakfast Prep Time: 5 Minutes Total Time: 15 Minutes Total Servings: 2 Breakfast On The Run is one of our favorite breakfasts to make
Breakfast Tortilla Roll Up
Course: Breakfast Prep Time: 5 Minutes Total Time: 10 Minutes Total Servings: 1 Breakfast Tortilla Roll Up takes your favorite omelet and makes it breakfast
Egg Roll But In A Bowl
Course: Lunch, Dinner Prep Time: 5 Minutes Total Time: 20 Minutes Total Servings: 4 Egg Roll But In A Bowl is a one pan dinner
Buffalo Chicken Dip
Course: Snacks Prep Time: 10 Minutes Total Time: 30 Minutes Total Servings: 12 Everything you love about buffalo chicken wings, except in dip form. This
Chicken Tortilla-less Soup
Course: Lunch, Dinner Prep Time: 10 Minutes Total Time: 30 Minutes Total Servings: 6 This hearty soup is so easy and fast to make –
Easy Peel Eggs
Course: Breakfast, Snack Prep Time: 5 Minutes Total Time: 20 Minutes Total Servings: 6 You know the feeling of frustration from picking at bits of
Instant Pot Spaghetti
Course: Lunch, Dinner Prep Time: 5 Minutes Total Time: 30 Minutes Total Servings: 5 One pot meals are the best and even better when you
Casein Mug Cake
Course: Snacks and Treats Prep Time: 5 minutes Total Time: 5 Minutes Total Servings: 1 Casein is great for recovery, but it can be hard
Baked Oatmeal Bars
Course: Breakfast/Snack Prep Time: 5 minutes Total Time: 30 Minutes Total Servings: 10 If you avoid oatmeal because of the texture, give these a try!
French Toast with Cottage Cheese and Berries
Course: Breakfast/Snack Prep Time: 5 minutes Total Time: 20 Minutes Total Servings: 4 This is an easy way to enjoy a protein filled breakfast without
Peanut Butter Breakfast Cookies
Course: Breakfast/Snack Prep Time: 5 minutes Total Time: 15 Minutes Total Servings: 8 These cookies are delicious and provide a quick, and filling breakfast when
Skillet Roasted Brussels Sprouts with Balsamic Glaze
Course: Lunch/Dinner Prep Time: 5 minutes Total Time: 15 Minutes Total Servings: 4 Ingredients 1 lb Brussels sprouts, ends trimmed and cut in half 1/4
Grab N Go Protein Box
Course: Breakfast Prep Time: 15 Minutes Total Time: 20 Minutes Total Servings: 4 Ingredients 8 large, Egg 2 cup strips or slices, Carrots, raw 8
Mini Meatloaf
Course: Lunch, Dinner Prep Time: 15 Minutes Cook Time: 20 Minutes Total Time: 35 Minutes Total Servings: 12 mini meatloaves Ingredients 2 lbs lean ground
Greek Salad Lunch Box
Course: Lunch Prep Time: 10 Minutes Total Time: 10 Minutes Total Servings: 4 Ingredients 15 oz can chickpeas, drained and rinsed 2 cups diced cucumber
How Do I Set a Fitness Goal?
SMART goals: I know, I know, acronyms are so 2000’s, right? But guess what? I don’t care. They are helpful for remembering things, so we
4 Ingredient Protein Pancakes
Course: Breakfast Prep Time: 10 Minutes Cook Time: 5 Minutes Total Time: 15 Minutes Total Servings: 5 Ingredients 3 tbsp unsweetened applesauce 1 egg 2 egg whites 3/4 cup old fashioned
Blueberry Breakfast Bar
Course: Breakfast Prep Time: 15 Minutes Cook Time: 25 Minutes Total Time: 40 Minutes Ingredients 2 cups old fashioned oats 1 cup slivered almonds 3.5 tablespoons agave 1 tablespoon coconut oil 1 teaspoon kosher salt
Apple Cinnamon Steel Cut Oats
Course: Breakfast Prep Time: 10 Minutes Cook Time: 3 Hours, 30 Minutes Total Time: 3 Hours, 40 Minutes Serves: 5 Ingredients 1 cup steel cut oats uncooked 4 cups original
Garlic Sautéed Mushrooms
Total Time: ~10 minutes Servings: 4 Ingredients 1 tbsp butter or ghee 1 pound mushrooms, sliced 3 cloves garlic, minced 1/4 cup wine or balsamic
What Should I Eat After A Workout?
We all know that what we eat has a huge role in helping you achieve your weight-loss and fitness goals (whether you are doing CrossFit
Kitchen Basics- Starting Your Spice Rack
Spices and seasonings can make your meals so much more tasty, but it can be overwhelming to choose what and how much. Here are some
INTRODUCING OUR TRULY REDEFINED
GROUP FITNESS TRAINING
WHERE YOU ARE
SURROUNDED BY
AN ENCOURAGING FITNESS COMMUNITY
We make sure that every single person that joins our St. Augustine community feels welcomed and leaves every single workout feeling more confident in their bodies than ever before. This is a community that is based on helping each other achieve their goals.
ALWAYS
FEEL SUPPORTED BY EXPERT COACHES
Our friendly, world-class trainers will eliminate the guesswork in your workouts, coach, and guide you through challenging (but really fun) workouts in the St. Augustine area. We will provide the perfect combination of coaching and accountability, allowing you to focus on what matters most.
HELD ACCOUNTABLE
SO YOU FINALLY REACH YOUR GOALS
Finally! You can rest easy knowing that our team will help you stay accountable and implement the PERFECT strategies that will GUARANTEE you achieve your health and fitness goals. We are the best gym in St. Augustine & let us prove it to you. No more guess work. Only Results!
WE HAVE PROGRAMS FOR
ANY EXPERIENCE YOU NEED
INTRODUCING OUR...
COMMUNITY BASED
CrossFit PROGRAM
At TriForce, CrossFit is one of the key foundations to everything else we offer. We seek to serve the Northeast Florida community, offering St. Augustine and Jacksonville CrossFit programs. And we believe the right CrossFit program is one of the most effective ways to achieve a wide variety of health and fitness goals.
Health
Physical Therapy
At TriForce CrossFit, we believe that recovery is one of the most important, and oftentimes overlooked aspects of fitness. Pain and soreness are one of the number one reasons people don’t continue along the path of a particular exercise program.
ONE-ON-ONE
PERSONAL TRAINING
We offer the best personal training program in St. Augustine. Work one-on-one with one of our amazing coaches to create your perfect workout schedule with support from our full team. Allowing you to personalize your fitness experience.
COMMUNITY BASED
Kids CrossFit
In order to help the next generation become more healthy , fit and confident, we have implemented kids classes. These classes teach youth the proper way to move and exercise, while keeping working out fun.
FULLY-CUSTOMIZED
Nutrition Coaching
Never feel confused about nutrition again! Our nutrition team will work with you to create the perfect nutrition regimen your body needs! With TriForce CrossFit WGV you will Reach Your Goals In No-Time!
MUSCLE-BUILDING
STRENGTH TRAINING
This is the best experience in St. Augustine. Push your muscles to the limit in our strength training classes where you are spotted by one of our expert lifting coaches allowing you to perfect every movement and focus on your goals.
WE ARE
sTRONGER TOGETHER
READ OUR AMAZING REVIEWS
“If you are looking to get back on track with your nutrition as well as your workouts/exercise, TriForce CrossFit is the perfect place. Megan and Alyssa’s nutrition program is made for any lifestyle or family size. Their extensive knowledge and ongoing coaching, support from the TriForce Community and some excellent recipes are what sets this Nutrition Program apart from others and makes it successful. And, as a bonus, you have an excellent CrossFit gym to get your daily workouts at all in one place. I highly recommend both.”
Patti Monroe
TriForce CrossFit WGV MEMBER
“I can’t even begin to describe how amazing this place is. I absolutely love it and am now obsessed with CrossFit. I had never done CrossFit before so I didn’t really know what to expect when I started, but I’m really glad I found this gem. All of the coaches are amazing and they truly care about helping you achieve your goals. The environment is out of this world too, very family oriented. It’s just a group of super supportive people wanting to get fit while having fun.”
Dana Beeler
TriForce CrossFit WGV MEMBER
WE WANT YOU TO SUCCEED
GETTING STARTED IS EASY!
1. SCHEDULE YOUR FIRST VISIT
During this first visit, we will show you around our amazing facility, introduce you to some of our expert coaching staff, and work one-on-one with you to narrow down your exact health & fitness goals; giving you the perfect game plan for a healthy life!
2. START YOUR TRAINING
Now that you have defined your goals with help from one of our amazing coaches. We will start by taking you through the fundamentals of training and help implement sound habits throughout all areas of your life, allowing you to start on the road to success!
3. HAVE FUN REACHING NEW LEVELS
Once you have the basics down, you’ll attend fun but challenging classes while being supported by our team of expert coaches, and surrounded by an amazing community people who are here to help you finally reach your goals!
