CrossFit Assault

Constantly Varied, High Intensity, Functional Movement



Thrive with Personally-Tailored Training and Programming by Coach Mary


CrossFit offers constantly varied, high intensity programming for most to achieve health and functional fitness goals. However, if you have specific weight, strength, fitness, or movement goals you need a more personal approach.

I am accepting personal clients who are looking to achieve their individual goals and turn intention into reality.

Service options are one, or a combination, of the following:

  • Individual Assessment – May include VO2 max test, body composition measurement, muscular imbalance identification, strength assessment, and a plan for improvement.

  • Nutrition Counseling – Could be analyzing food journals, suggesting calorie intake, help fueling for specific performance or aesthetic goals, or general advice for healthier eating

  • One-on-One Personal Training – Hourly sessions are available to address anything that needs improvement by providing the individual attention not available in a group class setting.

  • Programming – Have monthly, tailored programs prepared to meet your goals and choose from monthly, bi-monthly, or weekly one-on-one sessions to assess movement, encourage feedback, and make sure the program continues in the desired direction. This includes daily availability via email/phone

 We will work together to balance and improve your overall health and fitness.

Spots are limited and prices vary based on the service(s) selected.

Contact me for details: / 0172-535-5417

*Individual results may vary 😉

Results May Vary


Beef Stuffed Poblano Peppers


6 fresh Poblano (or banana) peppers, split and seeded

1 Tbsp. olive oil

2 lbs. of beef (not all for stuffing – see note*)

1 onion, minced

2 cloves of garlic, smashed or diced or both

1 jalapeno, seeded and diced (more or less to taste)

1 tsp. salt

1 tsp. pepper

1 tsp. cumin

1 tsp. smoked paprika

Coarsely ground sea salt and more Olive Oil

Preheat your oven to 350 degrees F

Cut an opening in the poblano peppers shaped like a T (you could also just cut off the tops, it’s up to you) and gently fold them open to remove the seeds. Discard seeds and set the peppers aside. Heat 1 Tbsp of olive oil in a large frying pan over medium heat. Add the onion and garlic once the oil is hot. Sauté until the onion becomes translucent, add the jalapeno and cook about 1 more minute until it becomes soft and fragrant. Add the ground beef * this will make enough to stuff all 6 peppers and then some. You can store the rest of the meat as emergency protein OR stuff 6 additional peppers OR just halve the meat, vegetables and spices and make the 6 peppers (you’ve got options!) Cook the beef until it is brown and add in your spices. Give it a good stir and let it cook for about another minute. Drizzle olive oil on a baking sheet or line it with foil and drizzle the foil. Using a spoon, stuff each of the peppers as full as you’d like and arrange them on the baking sheet. Once they are all prepared, drizzle the whole lot with olive oil and sprinkle lightly with the coarse sea salt. Cook for 30-40 minutes then increase oven heat to 400 degrees or broil the peppers for 5-10 minutes until the skin is looking bubbly, brown, and irresistible!

Enjoy ❤

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