News and WODS

The Landmine Press – An Overview

The landmine press is a unique unilateral overhead pressing movement that can increase movement asymmetries, build scapular strength and stability, and improve overall health and development of the shoulder. In this landmine press guide we will discuss: Landmine Press...

Paleo Pumpkin Pie Bars

Ingredients For the crust: 1/4 cup melted and cooled coconut oil 1/3 cup coconut sugar 1 egg 1 teaspoon vanilla extract 1 cup packed almond flour 2 tablespoons coconut flour 1/4 teaspoon baking soda 1/4 teaspoon salt For the Pumpkin Pie filling: 1 (15 ounce) can...

Mastering the Hollow Hold

The hollow hold is a core training staple — but are you sure you're even doing the exercise correctly? For this basic gym necessity, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential movement when done properly....

Dumbbells vs. Kettlebells for Strength Training

Dumbbells have long been a fixture in gyms thanks to their wide variety of uses. So, you may wonder why the kettlebell—an iron-cast piece of equipment that looks like a ball with a handle (which dates back hundreds of years)—is something you should pick up. Whether...

4 Exercises That Improve Power Clean Strength and Technique

Form and strength are both key for developing a better Power Clean, which is one of the big five exercises used in strength and conditioning programs. Squats, Deadlifts, Bench Presses and Bent-Over-Rows round out my top five. The Power Clean is used in many strength...

Burger Bowls

Ingredients 1 pound ground beef or ground poultry of your choice 4 teaspoon garlic powder 1/2 teaspoon salt 1 teaspoon olive oil Salt & pepper to taste A pinch of red pepper flake for extra heat (optional) 2 small heads romaine sliced 1 1/2 cups cherry or grape...

6 Hacks for Better Chest to Bar Pull Ups

Chest to bar Pull ups: A vital exercise to master for improving your power, strength, technique and conditioning. As opposed to kipping pull ups, chest-to-bars have a longer range of motion, bigger height to reach and therefore a higher demand for power. Strict,...

5 Overhead Exercises to Increase Shoulder Strength and Stability

Overhead strength and stability are key for strength, power, and fitness athletes. Movements like the jerk, snatch, gymnastics, and strongman overhead presses rely heavily on shoulder strength and scapular stabilization. While there are a plethora of overhead...

25 Tips For Better Front Squats

When in doubt, do front squats. This is one of my favorite strength training mottos (along with "perfect practice makes perfect" and "fast sh*t is still sh*t"). I’m not here to have a debate about whether front squats are better than back squats. You just need to...

Better Dubs—5 Tips For More Efficient Double-Unders

Double-unders are one of those movements that cause so many athletes a ton of grief. Many of us will be able to perform ten, twenty, maybe even thirty double-unders unbroken, but any more reps and our form breaks, the rope snags and we’re left with nasty whip marks...

The Most Effective Workout Move You’re Probably Not Doing

What if we told you there’s one movement you do on a daily basis that, when incorporated into your strength program, can help you take your strength and lifting abilities to the next level? Meet the carry. Or, for training purposes, heavy carries. Unlike some strength...

6 Simple Stretches for Tight Hamstrings

Tight hamstrings are a common problem for many people. If your hamstrings are tight, or if you have suffered an injury to your hamstrings—like a muscle strain—you may benefit from the skilled services of a physical therapist to help you recover. Your PT can teach you...

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