What's Happening

AdvoCare Health and Wellness 

AdvoCare is a premier health and wellness company offering world-class energy, weight-loss, nutrition, and sports performance products.


Scientific & Medical Advisory Board


Safety is the first consideration for every AdvoCare product. The formulations are designed with the most effective combination of nutrients that are easily absorbed into the body. Each product is backed by more than 270 years of combined experience and expertise from the Scientific & Medical Advisory Board.  Working with the Research & Development team, they ensure that AdvoCare products are based on proven and effective science and nutrition. 



Hundreds of professional athletes, coaches, entertainers and world champions are fueled by AdvoCare products. 


4-Time Reebok CrossFit Games Champion Rich Froning


The National Spokesperson Drew Brees.


They expect the best from themselves, and look to AdvoCare to exceed their expectations. At the end of the day, they choose AdvoCare because they know the products work and that they are safe. Learn about the athletes and performers who trust AdvoCare with their health and performance.

Informed Choice


AdvoCare has formed a strategic alliance with INFORMED-CHOICE to certify the products are banned-substance free.  

AdvoCare values the relationships with the athletic community. With testing on the rise for performance-enhancing substances both at the amateur and professional levels, they have formed a strategic alliance with INFORMED-CHOICE to certify the products are banned-substance free. This alliance will allow athletes to make informed choices about what they decide to put in their bodies.

AdvoCare 24 Day Challenge


The 24-Day Challenge™ is a comprehensive supplementation and nutrition program. Give your body the jumpstart it needs to help you reach your goals.

There’s something for everyone: weight management, energy, overall body composition or overall wellness.

Thousands of people have experienced success on the 24-Day Challenge™ – you could be next!

Competition Class!

posted Sep 5, 2013, 12:32 PM by Leslie Steckbeck   [ updated Sep 5, 2013, 12:41 PM ]

Hey Athletes! Sherwood CrossFit is introducing a new Competition Class! Not a fire breather who can lift 450lbs? No worries, the focus of the competition class is simply that, any athlete with a focus on competition/team competition, whether it be a local competition or the CrossFit Games Open next Feb-Mar. The initial training time will be Saturdays at 10:00 immediately following the regular 9am class. There will be a focus on strict adherence to standard and scoring will be tighter i.e. you will likely have a partner score your WOD. We will work through many of the CrossFit Games open WODs from the past three years and also spend time prepping movements that come up in local competitions. Although there may be some additional flexibility in the schedule this is not open gym time nor is it just an extra time slot. In addition, this class will focus on developing your WILLPOWER, the greatest human strength. Competition is a big part of CrossFit so we encourage you to give it a shot and take yourself to the next level!! Starts this Saturday Sept 7th!


posted Jul 11, 2013, 12:20 PM by Leslie Steckbeck   [ updated Jun 1, 2018, 2:12 PM ]


posted Jun 11, 2013, 1:12 PM by Leslie Steckbeck

Sherwood CrossFit is excited to help support Restore Moore with New Breed CrossFit in Cabot! Great People, Great (fun and crazy) Wods, Great Cause! 3,2,1 GO Here are the details:
Who: YOU (and a bunch of other really cool people!)
What: Raise money to restore Moore, OK - $35 (you get a T-Shirt)
When: June 22nd 
Where: Right up the street in Cabot
Why: It's for a good cause, it's good for you, and you get a cool T-shirt (I've been told:-)! 
Find details 
THIS Link. 
Or Copy and Paste the following link into your browser: 

Holiday Paleo Potluck Recipes

posted Dec 21, 2012, 8:10 PM by Leslie Steckbeck   [ updated Dec 21, 2012, 8:30 PM ]

Paleo Sweet & Sour Meatballs
2 lb ground beef (grass fed preferred)
2 eggs
2 teaspoons minced garlic
¼ cup almond meal
2 Tablespoons minced onions
salt & pepper to taste
Sweet & Sour Sauce:
1 Tablespoon Coconut Oil
1 Large onion, chopped
2 teaspoons mixed garlic
28 ounce canned tomato sauce
¼ pineapple, chopped
¼ cup apple cider vinegar
¼ cub honey
pinch of cayenne pepper
salt & pepper to taste
Preheat oven to 400 degrees. Combine all meatball ingredients in large bowl. Form into 1” balls. Bake 25-30 minutes. While meatballs are cooking, heat coconut oil in large pot. Saute onions & garlic. Add remainder sauce ingredients. Simmer 15 minutes. Pour sauce over meatballs & bake 20 minutes or throw in crockpot!

Polish Hunter Stew
1/2 medium cabbage;
4 cups of sauerkraut;
1 can tomato paste;
1/2 lb bacon sliced;
1 lb pork diced (any parts that can be sautéed is good);
1 lb Kielbasa sausage sliced (I like to use spicy sausage……:)
1 large onion diced;
2 cloves garlic minced;
1 bay leaf;
Optional salt and pepper to taste

1. Cut your washed cabbage in thin slice and steam (or boil) until tender in a pot.
2. Boil the sauerkraut in another pot in about 2 cups of water.
3. Sauté your diced pork in a pan with some cooking oil (coconut oil or butter are good).
4. Set aside and sauté the bacon and sausage with the onion and garlic.
5. In a large pot, combine cooked cabbage, sauerkraut, tomato paste, spices and your cooked meats, onion and garlic.
6. Let simmer for about 1 hour.
7. Enjoy with your family and friends!
Leslie S.

Paleo Bread

1 ½ cups blanched almond flour
2 tablespoons coconut flour
¼ cup golden flaxmeal
¼ teaspoon celtic sea salt
1 ½ teaspoons baking soda
5 eggs
¼ cup coconut oil
1 tablespoon honey
1 tablespoon apple cider vinegar

1. Place almond flour, coconut flour, flax, salt and baking soda in a food processor
2. Pulse ingredients together
3. Pulse in eggs, oil, honey and vinegar
4. Pour batter into a greased 7.5 x 3.5 loaf pan.  Bake at 350° for 30 minutes
5. Cool and serve
Please note: if you use a loaf pan that’s bigger than the size recommended above, your loaf of bread will be wider and shorter.

Slow Cooker Roast Chicken and Gravy
Prep time: 30 minutes (Serves 4 - 6)
Cooking time: ~5-6 hours
4-5 pound organic Kosher chicken
2 tablespoons of ghee
2 onions, chopped medium
6 cloves of garlic, peeled
1 teaspoon tomato paste
¼ cup chicken stock
¼ cup white wine (replace with ¼ cup chicken stock if on the Whole30)
Sunny Paris seasoning (or your favorite seasoning)
Kosher salt
Freshly ground pepper

1. Remove chicken from the fridge and remove any giblets from the cavity. Dry the chicken and season it liberally (inside and out) with salt, pepper, and Sunny Paris seasoning.
2. Melt the ghee in a large cast iron skillet over medium heat and sauté the onions, garlic, and tomato paste until the aromatics are softened and lightly browned (around 8-10 minutes).  Season the veggies with salt and pepper to taste.
3. Deglaze the pan with the wine and chicken stock and transfer everything to the slow cooker.
4. Place the chicken breast side down in the slow cooker, put on the cover, and set it to cook on low for 4-6 hours.
5. When the chicken is finished cooking, take it out of the slow cooker and let it rest for 20 minutes.
6. Defat the braising sauce, check for seasoning, and blend it with an immersion blender to make delicious gravy.
7. Carve the chicken and served it with the gravy.

Butternut Squash + Crannberries
1 Small butternut squash, peeled & diced into ½” pieces
1 Tbs. coconut oil
½ sweet yellow onion, diced
2 cloves garlic, peeled & sliced
½ cup dried cranberries
½ (403 mL) can coconut milk
1 tsp curry powder
1 tsp cinnamon

1.) Preheat oven to 425 degrees F.
2.) Place diced squash on lightly greased baking sheet and bake for 15 minutes. Remove from oven.
3.) Heat a large saute pan over medium-high heat.
4.) When pan is hot, add coconut oil, onion and garlic and cook until slightly translucent (about 5 minutes).
5.) Add squash and cook an additional 2-3 minutes.
6.) Add cranberries, coconut milk and spices, and stir frequently until milk is fully heated (another 5 minutes).

Chocolate Avocado Banana Pudding [serves 2-4]
2 avocados, ripe
2 medium bananas, ripe
6-8T unsweetened cocoa powder
1t vanilla extract
1t cinnamon
1.5 scoops Raw protein powder [opt]

1. In a food processor, combine the avocado + banana and process until smooth.  Scrape down the sides of bowl as necessary.
2. Add the cocoa powder, vanilla, cinnamon, and protein powder [if using].  Process again until smooth.
3. Refrigerate until ready to serve and add any topping you like.
4. Store in a sealed container and eat within 2-3 days.

Paleo Ice Cream
1. Peel your bananas first.
2. Cut them into small pieces.
3. Freeze for just 1-2 hours on a plate.
4. Blend, blend, blend - scraping down the bowl when they stick.
5. Enjoy the magic moment when they turn into ice cream!

Pumpkin Paleo Pancakes
Paleo pancakes that actually taste like a real pancake!
Author: Gina Matsoukas
Serves: 2

½ cup almond flour
2 tablespoons coconut flour
1 tablespoon ground flax seed
2 tablespoons vanilla protein powder (optional)
pinch of salt
½ tablespoon cinnamon
1 teaspoon pumpkin pie spice
¼ teaspoon baking soda
½ cup pumpkin puree
¾ cup egg whites
2 tablespoons honey
½ teaspoon vanilla extract
coconut oil for cooking pancakes

1.Heat a pancake griddle over medium heat.
2. Combine dry ingredients in a bowl.
3. Whisk together wet ingredients in a small bowl.
4. Add wet to dry ingredients and stir together.
5. Add enough coconut oil to the pan to grease the center.
6. Pour batter in approximately ¼ cupfuls onto pan and spread out into pancake shape (the batter will be a bit thick and need some help to form a circle)
7. Cook for about 3-4 minutes on the first side, carefully flip and cook for another 1-2 minutes on the second side.
8. Repeat with remaining batter, adding more coconut oil to the pan as needed

Bacon Wrapped Smokey Chicken Thighs
4 bone-in, skinless chicken thighs
8 slices of bacon
2 teaspoons Smokey Spice Blend

Smokey Spice Blend: Yield 5 tablespoons
1 tablespoon chipotle powder
1 tablespoon smoked paprika
1 tablespoon onion powder
1/2 tablespoon cinnamon
1 tablespoon sea salt
1/2 tablespoon black pepper

1. Preheat oven to 375F. Sprinkle chicken thighs with 1 teaspoon of Smokey Spice Blend.
2. Wrap each thigh in 2 strips of bacon.
3. Sprinkle the chicken with remaining Smokey Spice Blend and bake for approximately 40 minutes.

Bacon Wrapped Sweet Potatoes
20 chilled sweet potato discs
10 slices thin sliced bacon
1 Tbsp. olive oil

Instructions for Potato Discs
1. Preheat oven to 375 defgree F.
2. Wrap sweet potatoes in foil & bake on a sheet pan until easily pierced with a paring knife, approximately one hour.
3. Remove from oven and cool in foin in refrigerator overnight or until cold.
4. Remove sweet potatoes from foil & peel with fingers.
5. Cut away all discolored spots with paring knife and then slice potatoes into ½-inch discs.
Each potato should yield 4-5 slices.

Instructions for Potato Pucks
1. Cut bacon slices in half
2. Place sweet potato disc in center of a ½ inch slice of bacon and wrap bacon over the top, then place seam side down on a plate or sheet pan. Repeat with remaining discs.
3. Preheat a large saute pan over medium high heat and add the olive oil. Immediately add pucks, seam side down, to the saute pan. The goal here is to seal the overlapping pieces of bacon together. Do not overcrowd the pan as it will reduce the temperature too much, and the result will be a soggy sweet potato. If the sizzle dies down too inaudible, the pan is overcrowded.
4. Cook seam side down for 5-6 minutes, reducing the heat to medium after 2 minutes.
5. Turn pucks over and cook for an additional 2-3 minutes or until the bacon is crispy and caramelized.
6. Remove from pan to a baking sheet or a paper towel lined plate.
Serve immediately or refrigerate for future meals/snacks!

Holiday and Nutrition Challenge

posted Dec 9, 2012, 5:52 PM by Leslie Steckbeck   [ updated Mar 29, 2016, 1:10 PM ]

Thank you for coming to the Nutrition class. If you weren't able to come to the class here is a bit of extra information. Like most new challenges you're probably wondering where in the world to go now that you've decided to take on the challenge.  The answer is practice, practice, practice!!!
1st Step: CLEAN OUT YOUR PANTRY! Bring your packaged food products in in exchange for burpees off your upcoming burpee workout. See Burpee Food Drive below for details...

2nd Step: Pick a Paleo recipe & bring to the PALEO HOLIDAY PARTY Thurs Dec. 13th. 6:30p. Simplicity & accountability are key...Bring a friend to WOD for free at 5:30p...leave with support & a list of great recipes ready for your Nutrition Challenge!
See Holiday Paleo Party below...

3rd Step: Use the next 4 weeks to expand your personal "go to" food list. Scroll through the Paleo or Zone Favorable foods and try new things. Try new recipes that work for you. Perhaps devote 1-2 hours (Sunday 12-2p) as your time to prepare all meals for the week. If the Zone Diet is what you need...start creating your own list of 1,2,3 & 4 meal blocks...The more effort you put in to this phase, the easier & more beneficial the challenge will be for you. Think of this phase as the Burgener Warm Up for your 1RM Snatch Competition. Practice, practice, practice!

4th Step: Help each other out! Share tips! Let's do this as a team!

Don't hesitate to send us questions.  We're happy to answer all your questions.

2.) Paleo Food List - Attached below

How to Quick Start Paleo - http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf

How to Cook Paleo - http://robbwolf.com/wp/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf

Paleo Recipes - 







 2 EXCELLENT Blogs to follow & keep you motivated

Julianne's Paleo & Zone Nutrition- http://paleozonenutrition.com/

Mark's Daily Apple - www.MarksDailyApple.com 

Holiday Paleo Party - Thursday Dec. 13th- Skills day with Aman. Bring a friend FREE to the 5:30p class & stay for the Holiday Paleo Party. Use the Paleo recipe resources listed above for great ideas!

Burpee Food Drive - Dec. 10-14th -

Empty your pantry of all those foods that will sabotage your diet & bring them in for a good cause. In the near future, we will have a workout consisting of some # of Burpees...you will receive -5 burpees for each non perishable food item (not expired please)! For example. WOD 150 Burpees. You bring in 10 food items..10 food items x -5 burpee/item = -50 Burpees for you! 150 - 50 = Your WOD is 100 Burpees!

Free 5k & 1k Fun Run!

posted Nov 2, 2012, 12:35 PM by Leslie Steckbeck

 Looking for something to do this weekend, that doesn't cost al ot of money? The MOVEMBER 5k Race will begin promptly at 8:00am Begins and ends at the Clinton Presidential Park Bridge (LR side) Parking will be available at the Clinton Presidential Library.

2 Great October Events! HeartWOD & Barbells for Boobs!

posted Sep 28, 2012, 1:36 PM by Leslie Steckbeck   [ updated Sep 28, 2012, 1:43 PM ]

 Oct 26th @ 6pm Conway CrossFit
 $35 - Tshirt The National Breast Cancer Awareness Month is 

to promote breast cancer awareness, share information on the disease, and provide 

greater access to services. All proceeds will be donated to a local hospital (to be named later).
 Register and/or Donate HERE

Register online HERE

100% of the proceeds will be going to charity, with a percentage of the proceeds 

going to Arkansas Childrens Hospital for kids born with Heart Conditions.

Fun @ Sherwood Fest 5k!

posted Sep 23, 2012, 9:10 AM by Leslie Steckbeck   [ updated Sep 23, 2012, 9:10 AM ]

Sherwood CrossFit represented well and had a great time at the festival this weekend! We lead a warm up and a mini wod too! We had supporters, racer and a cheering squad! Thanks to all who donated their time and energy to make it a success. Next year lets go big!
Nikki, Kelli, Angel Melissa, JB, Steck and Leslie post race!

          Look who I found! 


Sherwood Fest 5k - Conquer the Climb!

posted Sep 23, 2012, 9:01 AM by Leslie Steckbeck

Sept 22nd we will be the head sponsor for the 2nd Annual Sherwood Fest 5k. Come join us and have some fun meeting new people and showing your support! 

Memorial Day Murph!

posted May 19, 2012, 2:02 PM by Leslie Steckbeck

Come join us Monday May 28th for Memorial Day Murph at 9am!

1-10 of 37