News and WODS

The One Stretch Everyone With a Desk Job Should Be Doing

THE JEFFERSON CURL is the stretch with the highest return on investment, helping the most muscles in the least amount of time. It’s ideal for anyone who stands for long periods of time, or who have desk jobs—basically all of us. The curl addresses posterior chain...

More Reasons To Love Handstands

There’s no question that most adults, no matter how strong or athletic they are, are intimidated by handstands. But just because you didn’t take gymnastics as a kid and are scared to death of falling on your head when attempting them doesn’t mean you should avoid...

In Pursuit Of The Elusive Double Unders

I have to preface this whole thing by stating that I am in no way an expert with double unders. Rather, I am just someone who has struggled, continues to struggle some days, and can share some of the useful things I have learned along my journey. I am the type that...

Best Mobility Drills for Crossfitters

Improve your movement patterns, lifts, recovery, gymnastic ability and avoid injury with these drills. 1. Deep lunge with rotation 2. Standing Hip CAR’s (Controlled Articular Rotations) 3. Tabletop bridge 4. Goblet squat curls/heartbeats 5. Active/passive hangs with...

Box Jump Variations to Boost Strength, Explosiveness, and Athleticism

The box jump is a plyometric exercise that is used by strength, power, fitness, and sports athletes to increase lower body power and explosiveness. While most of us are familiar with the box jump, it is important to understand the benefits and how to integrate these...

9 Badass Fitness Books That Will Make You Want to Sweat

If you’ve ever cheered for a pal running a marathon or witnessed a friend bang out 100 push-ups at the gym, you know that sometimes just watching athletic feats can motivate you to reignite your own workout routine. Well, we’d argue that a great fitness book could...

9 Steps For Improving Your Toes To Bar

From crunches and sit-ups, to planks and toe touches, there are endless ways to work the abs. But it’s the upper abs and obliques that tend to get all the love from the most popular ab exercises. While the lower abs may be harder to target, ditching lower ab movements...

Make Your Life Better: Get Horizontal

When it comes to getting to bed on time and staying in dreamland long enough each night, it seems many of us suffer from retrospective bias. Retrospective what? Retrospective bias is a term used in psychology to explain the phenomenon that describes why people tend to...

Lower-Body Flexibility For Leg Day

For many lifters, flexibility training died the day they graduated from elementary P.E. class. Former athletes and service members probably remember long sessions of pre-exercise static stretching, then they probably dropped the routine as soon as they could. Today,...

The Turkish Get-Up, Why You Want to Master This Exercise

Want ridiculous strength to conquer all Spartan obstacles while at the same time “bomb proofing” your body from injury? Then say hello to the Turkish Get-Up. Turkish Get-Up Background The Turkish Get-Up is traditionally done with a kettlebell, but it can be done with...

Burpee Variations

There’s a reason people have a love-hate relationship with burpees. They’re killer. It’s an incredibly powerful, full-body move (when done correctly). And when combined with other challenging moves, burpee variations can take your fitness to the next level, blasting...

7 Benefits of Farmer’s Carries

The farmer’s carry is about as simple as an exercise/movement can get. That being said, the benefits of this movement are anything but simple, many of which can be amplified by the lifter’s ability to lift heavier loads or carry things for prolonged periods of time....

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