News and WODS

CrossFit Lifeguard: Jeremy Magee

A strong back saved a retired Marine’s life after a 25-foot fall broke four of his vertebrae. Jeremy Magee has been in combat twice: once in 2003 with the Marine Corps and then again in 2010 with the Pennsylvania National Guard. Both times in Iraq. He knows what it’s...

Chocolate & Almond Butter Fudge

Ingredients Bottom chocolate layer: 1 3/4 cups dark chocolate chips 1/2 cup creamy almond butter 1 Tbsp honey 1/4 cup coconut oil 1/2 tsp pure vanilla extract Top almond butter layer: 1 1/2 cups creamy almond butter 1/2 cup coconut oil melted & cooled 5 Tbsp raw honey...

25 Must-Try Medicine Ball Exercises

Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds!), these weighted spheres can help improve muscular power and sports performance. The balls can be thrown and caught (don’t try that with a...

HOW TO WATCH THE 2018 GAMES

The 2018 CrossFit Games are under way!  Here is the best way to watch them: The 2018 Reebok CrossFit Games will take place Aug. 1-5, at the Alliant Energy Center in Madison, Wisconsin. Planning to watch from the comfort of your home? Read on to find out how....

The August Challenge Is Here, Burpees!!!!!

The August challenge is here!  1023 burpees over the next 31 days.  I know how much we all LOVE doing burpees, so lets take a moment to remember why we do them: 1. They work your entire body. Unlike isolation exercises like biceps curls and triceps kickbacks, burpees...

Teen Loses Half His Body Weight, Offers Tips to Peers

Karan Mehta was your average teenager with a weight problem. Lack of education about nutrition led to a diet of soda and pizza. It had been that way for years. Mehta became overweight in the fourth grade when he was 9, and by the time he turned 15, he weighed 290 lb....

14 Healthy Lunch Ideas to Pack for Work

Even the best of us cannot survive the rigors of a workday on coffee and granola barsalone. Without a balanced midday meal, you’ll lack energy, lose concentration and your performance will inevitably suffer. Lunch is an opportunity to give your brain a break and...

How to get your First Bar Muscle Up!

The Bar Muscle Up is a tough exercise to get right! Use these technique tips and watch out for these common problems to avoid and you will get there in no time. The bar Muscle Up is actually harder than doing a strict Muscle Up on the rings. The bar is a non-moving...

Training in the Heat

This is the time of year when all athletes have to deal with temperatures soaring close to or over the century mark, as well as extremely high humidity in some areas. It’s also when many sports teams begin their training for the upcoming season. Football is the most...

7 Exercises to Improve Shoulder Mobility and Strength for Crossfitters

Shoulder mobility and strength are vital for many exercises in Crossfit such as pull ups, wall balls, kettlebell work and all overhead barbell exercises. Here are 7 ways to work on these aspects of your fitness. Firstly, let’s start with a shoulder mobility test so...

Crockpot Basil Coconut Curry Chicken

Ingredients: 6 bone-in skin-on chicken thighs, with the skins removed (roughly 2 and 1/2 pounds)  salt and pepper  1 teaspoon oil  2 (13.5 ounce) cans of regular coconut milk, or light coconut milk  2 tablespoons dried basil  2 teaspoons salt  3/4 teaspoon pepper  1...

The Importance Of Sleep For Weightlifters And Other Athletes

Athletes are well aware of the importance of proper training if they want to make progress. They are also aware of the need for proper nutrition. Often given short shrift, though, is the need for recovery from those workouts. We have discussed massage and...

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