Building a Foundation for Complex Movements

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Some movements frustrate us more than others. Often times they are the more complex movements like a snatch or a bar muscle up. We want so badly to master it, so we spend time on it, usually repetition of that movement, hoping that we’ll get better at it. This approach is a long road of […]

Maximize Your Attack with Quality

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Which movements in the gym inspire you? Scare you? Frustrate you? Have come easy? Seem elusive? The answers to these questions probably point you in the direction of your strong suits and weaker ones. Everyone has strengths and weaknesses. They are apparent in all facets of our lives. In the CrossFit gym it is a […]

3 Key Nutrition Strategies to Keep it Simple

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One of the best strategies to learn is to keep it simple. This can be applied to almost everything we do in life. Most of us see this within the gym when we are training and the WOD on paper doesn’t look so bad.  For Time: 21-15-9 Power Clean  Bar Facing Burpees Two simple movements […]

Strategize Against Your Weakness

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My very first exposure to CrossFit was in 2011. I continued that venture into 2012 under no ones watchful eye, working out alone, mostly at a 24 hour fitness. When I was getting started almost everything felt like a weakness to me. Likely because my technique was faulty, I didn’t have a coach to help […]

Thank You Jaron

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We had an amazing turnout for The WOLF workout yesterday celebrating the life and family of Jaron. It was awesome to see so many come together to work hard. There was a lot of smiling, a lot of grinding, and no complaining. At the end of it all a lot of satisfaction. Anytime someone passes, […]

Fish With Bait

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When I was a kid, I remember watching an episode of The Simpsons. Bart and Lisa were sitting next to each other, lakeside, fishing. A stranger walked up to them and asked what they were using for bait. Lisa answered for both of them stating that Bart was using worms and she was using nothing. […]

Rest Over FOMO

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FOMO is a real thing. As humans, we have an inner desire to feel included, to fit-in, to be a part of something. We can have many of these “somethings” in our life and for us at the gym, CrossFit is likely one of them. The workout of the day. What is it going to […]

Immediate Results

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Receiving results from something we put a lot of time and effort into can feel very rewarding. For example receiving positive results in school from studying, at work for spending extra time on projects, or at the gym putting more work into getting stronger or learning new things. No matter the forum, I think we […]