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​​It has been a few months since we have sat down with some of our members to get to know them a bit more. We couldn't wait any longer and decided to chat with Doug and Lauren Velasquez. They have clicked right into our CFD family and we are so glad they found us. Check out their video interview. We bet you will learn a thing or two that you didn't know before! 



5/29 - Memorial Day: MURPH WOD 9:30AM & 5:30PM Covington Location Only. Black Diamond Closed.

6/09 - All Evening Classes at Covington Location canceled. 
6/10 - Devotion Summer Games. All classes canceled at both locations. Click here​ for more info. 

7/1 - BBQ at Gabriel and Mallory's house. Click here​ for more info. 
7/4 - 4th of July: All evening classes canceled at both locations. 

Lemon Blanched Asparagus

This is a quick and healthy asparagus recipe to use throughout the week. Part of an on-going fat burning meal plan is to eat small, protein+fiber based meals every 2-3 hours, and this lemon blanched asparagus is a fantastic recipe to use for the greens and fiber in your meals. I like to make a triple batch that will last in the fridge in a large ziplock bag for about 3 days of meals. Make sure not to blanch too long, so that the asparagus maintains a crisp-tender consistency, so that it will remain fresh tasting for a few days, and never mushy. Enjoy!

Servings: 4

Courtesy of

Here’s what you need

  • 1 Lemon
  • 1 large bunch Asparagus, ends trimmed
  • sea salt and black pepper


  1. Bring 4 cups of water to boil in a large skillet. Juice the lemon and add to the water.
  2. Add the asparagus to the boiling water for 4 minutes. Remove the asparagus with tongs, or by pouring into a colander. Generously season with salt and pepper. Enjoy!

Nutritional Analysis

One serving equals: 20 calories, 0g fat, 4g carbohydrate, 2mg sodium, 1g sugar, 2g fiber, and 2g protein.

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15227 283rd St
Kent, Wa 98042
Black Diamond
34828 Enumclaw-Black Diamond Rd SE
Black Diamond, WA 98010

(206) 941-2053