by Coach Aaron Hyatt With so many choices out there, sometimes it’s hard to determine what type of shoe gives you the biggest bang for your buck in your workouts – especially if you don’t want to invest in, or carry around, multiple pairs. Running shoes typically have almost an inch of foam, gel, or […]
Are You ‘Draining the Tank’?
by Coach Vanessa Dickens As a coach I hear the phrase “I need more” or “the workout was too easy” and don’t get me wrong that can be a valid point; however, more often than not it’s because you didn’t go hard enough. There is a difference between intensity and just moving about for an […]
Three Reasons You Can’t Do A Pull-Up
by Coach Aarn Hyatt Have you been doing CrossFit for a year or longer, yet the ability to do a pull-up still eludes you? I’m not talking about hanging from a pull-up bar while slung from a giant rubber band and having a violent seizure that somehow results in your chin almost touching the bar. I’m […]
What Is Kombucha and Is It Good For You?
by Coach Aaron Hyatt Chances are, if you have wandered through the drink section of any grocery store in the past couple years, you have seen kombucha. The astronomical popularity explosion of this fermented health-drink is only rivaled by avocado toast, Birkenstock sandals, and the color millennial pink. However, although kombucha is arguably the “hottest […]
Keeping the Gym In Tip-Top Shape
We need your help to keep the gym in tip-top shape by keeping the gym itself and the equipment in great condition! With constant daily use, it’s important to be mindful of how you are using the equipment to minimize wear and tear. While I do my best to maintain everything overall, it will be very […]
Setting Yourself Up for Success
by Coach Vanessa Dickens You’re working out for a reason: to maintain or improve your health, to feel good, look good naked, or just plain have energy to make it through your day. But the biggest thing you can do for yourself is take a personal inventory to make sure you’re on your way to […]
Tap Into Your Growth Mindset and Achieve Your Goals
by Coach Aaron Hyatt Mindset is one of the most important aspects in determining if you are going to be successful in your training or not. In fact, I would argue that it is THE most important aspect. Before you ever lose weight, get in shape, get stronger, eat better, etc., you must do it […]
Paramount Programming and What It Means For You
CrossFit Class Programming. We have made some changes recently to the class program to give you more variety, new warm ups and a healthy mix of strength, conditioning and skill work. After eight years of creating all of the programming myself, I have decided to take a break and pay for fresh new ideas. The goal […]
The Importance of Rest and Recovery
by Coach Vanessa Dickens When you work out, you’re essentially creating micro tears in your muscle. The act of breaking down those fibers can leave your muscles tender, sore and even difficult to move. Sometimes, that soreness may take a couple days to really hit you and you experience DOMS (delayed onset muscles soreness) So […]
How to Have a Beach Body Year-Round
by Coach Aaron Hyatt With summer right around the corner, there is typically one thing on most people’s minds with regards to their health and fitness: looking good for the beach or river or lake. This is the time of year that most people kick their fitness regimen in high gear as their planned summer trip is only a […]
Training for 2019 CrossFit Open Starts Now. What Are You Doing About It?
If you found yourself wishing the CrossFit® Open was over, mid-workout, you were not alone. It’s challenging. It’s hard. That being said, what truly makes the Open great is the hard stuff. The hard stuff is what we end up learning from. Conversely, the CrossFit® Open is also awesome. It brings us closer as a […]
Consistency Before Intensity
by Coach Aaron Hyatt I relish the feeling of using all my strength and power until I’m spent but regularly training at that intensity is a mistake. As has been said before, “training to failure (all the time) is failing to train”. I was introduced to CrossFit in late 2011. Like most, I was skeptical that […]
Tips for Tackling 18.2
by Coach Vanessa Dickens Have fun with 18.2/18.2a, I challenge you to push a little pass your comfort zone. Pace the first 6 rounds, start a touch slower than you would normally, these burpees are going to catch up to you, lactic acid will cause a bit of burning in those legs. Find a comfortable […]
18.2 Nutrition Tips from Coach Jenn
Woot woot here comes 18.2 🙌🏼 Looking forward to throwing down with you all tonight 💪🏼😁 Here we go! **Get those extra carbs in if you didn’t already! 25-50g today. **No fats within 5 hours of the WOD and front load your daily carbs before the WOD. **Make your post workout shake with highly branched cyclic […]
18.1 Nutrition Tips from Coach Jenn
I know a lot of you will be participating in the Open, so here are some helpful tips: Don’t start anything new. Today is NOT the day to try a new pre-workout. Today is NOT the day to change up your food. Just keep doing what you’ve been doing. Make sure you have a carb/protein meal […]
Do The Open…Why Not!?
by Coach Vanessa Dickens The Crossfit Open is an online, five-week event, with five workouts announced on Thursdays and you have until Monday to complete the workout and submit your score. Even if you cannot do the exact prescribed weight or you feel your gymnastics skills aren’t up to par for any or most of […]
Why Keeping a Workout Log Is Important
by Coach Aaron Hyatt Although it might not be as fun or sexy as a 500-lb. deadlift or a two-minute Fran, taking time to log workout details can go a long way in helping you become a better CrossFitter. This is why we ask you to record your times and weights after a workout. The […]
Why You Should Participate in the CrossFit Open
by Head Coach Christopher Douglas The CrossFit Open is right around the corner. Are you registered? Are you ready? If you could use a bit of extra help, sign up for 1:1 personal training sessions. And don’t forget, you can always put in extra practice time during Open Gym! But Coach, what if I’m new […]
Ten Steps To Being Strong and Lean In 2018
by Coach Aaron Hyatt We are now a few weeks into 2018. How are you progressing towards your 3-month goals, your year-long goals? Many of you have goals related to specific movements or accomplishments in the gym. Quite a few of you have goals related to getting stronger, getting leaner, or maybe both. We all […]
Visiting Other Boxes When Traveling
by Coach Vanessa Dickens As a coach, when I travel to a new city, my favorite thing to do is check out the local CrossFit gyms. It leaves me with the impression of community that comes from being a “CrossFitter”. No matter how far away from home you find yourself, you’re always welcomed with open arms. […]