📈 You're going to have ups and downs in your fitness journey, it's how you respond to those ups and downs that translates into your...

And to think... 1️⃣ week ago 🗓️ You were all sweating it out on the competition floor! 🥵 Congrats to this strong group of F4D women...

If you want to be better at the THING, you have to practice the THING. Handstand Hold Practice

Remember whenever someone tells you you can't do something or that it's too difficult, it's their limit, not yours. Don't put limits on...

🏋🏼‍♀️Try tall snatches to improve your ability to get under the bar! We worked on these with Beth and she was able to improve her form...

Take a look at Margo's progress over the years! ⏳ During her time with us, she has shown dedication to the programming 🗓️, made an...

Dave has been one of our athletes for a few years now. 🗓️ He came to us looking for at-home workouts, accountability, and the push he...

It's not an alarm clock, it's an opportunity clock. Your time is your most valuable resource; use your opportunity clock to create...

⚰️ The “Death by…” workout format in CrossFit is simple but deadly. 🥵 It is designed to test and expand your limits 📈, ending only when...

💣 Monostructural work allows you to focus on one thing at a time... EMOM x40 1) 15 Cal C2 Bike Erg 2) 15 Cal Ski Erg 💥 On the rower,...

‼️⚠️Ladies this one's for you! ⚠️‼️ In order to look like Arnold Schwarzenegger, you need years of strict nutrition, supplements, and...

Daily consistency has compound effects! 📣 Athlete Shout-out: 🥳 Sara has gotten stronger, leaned up, acquired higher level gymnastic...

Percentage work! 📈 Programming percentage work consistently helps to avoid strength plateaus. This focuses you to be dialed in to...

‼️NEWS FLASH‼️ Our athletes put in a lot of training outside of competitions! Some blood🩸, a lot of sweat 🥵, and ideally minimal tears...

The importance of monostructural training as a part of our regular programming is to repeat cyclical movements over extended periods of...

We had a few athletes participate in competitions over the past week! 💪🏻 Congrats to Beth with her Camp Gladiator Finals competition...

When looking at building strength progressions, we focus on 💥explosive💥 power from different stimuli (block lifts, jumping...

Athletes should have wins but also be challenged in their training. When an athlete hits PRs on lifts that they don't practice often,...

Remember your why‼️ You won't always be motivated to go to the gym and do the things.. Focus on your why and the reason for doing the...