There's more to life than our daily unhealthy habits can give us. 🏗️ Let's build your goals list and create a life that feels good on...

☀️ How you start your day, is how you finish your day. 🥣 Start it with a nutritious breakfast tailored to your fitness goals; if you...

🔎 To program for a micro level, you have to first start from a macro level. 🖼️ We lay out a multi week structure before diving into a...

🗓️In six months, you will either have a list of excuses or a record of progress. Ultimately, the choice is yours. 📈 Looking for more?...

We love seeing results from athletes putting in the work!! 👏🏼👏🏼 One of our affiliates sent us their athlete's PR board and look at...

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...

👋🏻 HELLO TRUTH BOMB INCOMING... 💣 🤯 Movement isn't a chore and shouldn't be just one more thing to cross off of your list. It's a...

Let's expand on the seasons of life - whether its good or bad, it's a season of your life! ❄️🌱☀️🍁 G. Michael Hopf had the notion that...

There needs to be an objective to EVERY workout you do! I said what I said!! ➡️ Maybe some workouts are only body weight movements...

⚖️ WEIGHING FOOD ‼️ 🥩🥣🥢🥦🌮🍓🍚🍜🍝🍲🍳🥘🥙🥕🥗 If you're not tracking your food but you are tracking your fitness, your missing a key...

💣 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,...

⛏️ You become exactly like the top 5 people you hang around the most. 🦈 So go be a shark! @walter_bond Sharks only focus on what's above...

Accessory work is designed to work muscles in different ways. 💪🏼 You use your biceps a lot on pull ups - today we're changing things...

⚖️ Your macros will be different and tailored to your goals, workout, and lifestyle! Typically, when looking to build muscle or with a...

✍🏻 It's important for everyone to follow something so you are constantly working toward a goal 🎯 and not stuck in mindless movement...

📝 If you're not retesting 1, 3, or 5 rep maxes, sets of unbroken pullups, or even retesting workouts - how do you know if the...

Choose your HARD and have FUN with it while you do! 😎💪 Looking for more? 🔥Follow us on Instagram, Facebook, or TikTok - or reach out...

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

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