News and WODS

How to Stop Eating Sugar

If you’re like most Americans, you eat more sugar than is good for you. But it’s entirely possible to eat less sugar without sacrificing much — if any — of the pleasures of eating. Surprising as it may sound, many people who have cut back on sugar say they find their...

Benefits of Heavy Thrusters

Heavy front squats and push presses are two movements that are beneficial for building strength, muscle mass, and athletic potential for strength, power, and fitness sports. Thrusters, often seen in functional fitness WODs, can also be used in strength blocks to build...

Upper-Body Exercises to Improve Your Pull-Up

The pull-up is the original badass move. Sure, there are plenty of ways to show off just how strong you are, but the pull-up is unmatched. It demands back, shoulder, arm strength, not to mention a strong core, too. But if you finally want to learn how to nail one (or...

Improve Your Overhead Squat

The overhead squat (OH squat) is, for many CrossFitters—one of the most vexing movements in the CrossFit repertoire. It exposes weaknesses in flexibility, balance, strength and coordination. For these reasons (and many more) athletes will avoid putting in the...

7 High-Protein Coffee Shakes That Will Make Any Morning Better

You’re running late and know that breakfast will take too long to put together. So you just grab a cup of coffee and hit the road. Sure, you’ll get the caffeine boost you need, but those hanger pains are basically guaranteed to kick in ASAP. And coffee on an empty...

Muscle Snatch vs Power Snatch

Olympic weightlifters have a toolbox of lifts to choose from when determining the best approach to increase one of their competition lifts (snatch and clean and jerk) and/or complete totals (snatch + clean & jerk). Two common snatch variations to increase the...

Why You Should Be Doing Burpees Every Day

1. They work your entire body. Unlike isolation exercises like biceps curls and triceps kickbacks, burpees are a full body exercise. That means you’ll work pretty much every muscle in your body while doing them, so you’ll actually burn more calories in less time when...

5 TIPS FOR SURVIVING THE CROSSFIT OPEN

Ben Smith has competed in the CrossFit Games 10 times. While he’s proud to have worn the title of Fittest Man on Earth, he also wears the titles of gym owner and coach with pride. Ahead of the 2019 CrossFit Open, Smith is bringing his coaching to the community at...

Paleo Avocado Chocolate Muffins

INGREDIENTS: 1 cup almond flour 1/2 cup avocado (mashed) 1/4 cup maple syrup 3 tablespoons cocoa powder 2 tablespoons coconut oil 1 tablespoon water 1 large egg 1/2 teaspoon vanilla extract 1/4 teaspoon baking soda 1/4 teaspoon baking powder 1/4 teaspoon sea salt...

8 Tips to Improve Your Bench Press

Whether you think it’s the king of all exercises or the most overrated movement in the gym, the bench press is still the standard for a fit guy’s or gal's powerlifting prowess. Somewhere, someday, someone’s gonna ask you, “How much do you bench?” Make sure the answer...

Fasted Workouts: the New Thinking and Latest Science

Morning workouts are awesome: Aside from the convenience of getting it done and being on with your day, first-thing-in-the-a.m. sessions have been shown to boost energy all day long. But one of the much-debated and heated arguments in the fitness and nutrition world...

3 Ways To Bounce Back Strong After A Cheat Day

When you have a cheat day (or let's be honest, a cheat weekend), it can be tough to bounce back mentally. Here are three easy steps to get you back on track to achieving your goals. Whether or not you "believe" in cheat days, they happen now and then. It might be a...

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