rowing machines

Our Favorite Fitness Finds For Christmas

Christmas is right around the corner and we’re here to share our favorite fitness finds. You’ll notice a lot of these products are from Rogue Fitness. We’re not sponsored, we just love Rogue that much! Take a look around our gym and you’ll see! They have quality, American made products for a great price. Stocking …

Read more ➾

Hand Maintenance

Hand Maintenance For CrossFit

When you got your first hand tear, did the gym break out in applause and slap your back in hearty Congratulations, raise you upon their shoulders chanting “ONE OF US! ONE OF US”? No? Was that just me? You probably had a similar experience though. The hand rip has long been held up as a …

Read more ➾

Coach Forrest

How To Take Your CrossFit to the Next Level

CrossFit is a lot of fun and changes to how you feel and how your body feels happen fast. When you first start out, that progress is nearly immediate and changes in your skill level and even your body composition can be seen quickly. On day one, a back squat feels like a foreign movement, …

Read more ➾

crossfit community

Conditioning vs. Weightlifting for a new CrossFitter

When you first start out, CrossFit can seem complicated. You’re moving your body in new ways, learning new skills, and figuring out what all the acronyms mean…it can be overwhelming. A common question I get asked as a coach is “which one is more important, conditioning or weightlifting?” To answer this question, here is a …

Read more ➾

My Family’s Head-on Collision with CrossFit

“CrossFit changed my life!” you hear people say that all the time. Similarly for me and my family, it changed us– it was a 720 degree twisting back flip (that’s 2 times around!). I say that in fun but in 2009 our family of six stepped out on our CrossFit adventure. As I look back …

Read more ➾

Get the most from your WOD using the Time Cap

One of the most frequently asked questions at the gym are about the standards of RX, or doing the workout of the day as written on the board. While the standards of movement are always discussed right before the workout, a vital piece of information is overlooked, the time cap. I want to focus on …

Read more ➾

3 Tips to find a Recovery Protein that works for You

I’m Coach Anjo! As a 50 year old woman with experience in focused training to be a competitive Masters CrossFit athlete, I was intentional with my workouts, nutrition, and recovery. I was always of the mindset that if you were eating healthy you can get everything you need from your food, so taking recovery protein …

Read more ➾

athlete on concept2 rower

Nutrition is the Foundation

As a recreational CrossFitter, it is sometimes easy to overlook the importance of good nutrition. So, if you are working out regularly and getting results that is all you need, right?! The October 2002 CrossFit Journal presented the pyramid for development of an athlete, the “Theoretical Hierarchy of Development”: In the above-mentioned journal article, the …

Read more ➾

Hook Grip

“USE THE HOOK GRIP!” You’ve heard us say it over and over and over again. Look, Optimists — I get it. Many moons ago, I was like you: skeptical about my coaches demanding that I use a hook grip any time I pick up a bar off the floor. At first, it can be a bit uncomfortable. …

Read more ➾