News and WODS

5 Tips For A Stronger Deadlift

The deadlift is an amazing exercise and one that you should include in your strength training routine if you want to add slabs of granite-hard muscle to your body from head-to-toe, strengthen your posterior chain, and increase athletic performance. In fact, there may...

Heavy Thrusters, And Why We Love Them!

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...

4 Pacing Strategies For CrossFitters

The following four pacing rules apply to metcons. They take a little time to engrain, but not as much time as you'd think. After a few weeks, you'll naturally begin to figure out what speed you can hit a workout at to give you the best time of the day and the best...

10 “Superfoods” to Eat Daily for Optimal Health

Ask five nutrition experts to provide a list of their favorite "superfoods," and the results will vary—but they'll also overlap. The reason is each food provides something different and of great use to your body. One food on the list might be a rich source...

Loaded Carries and Walks: Why Every Athlete Should Do Them

Stable movement. Ignited central nervous system. Strength. In the world of strength, power, and athleticism, coaches and athletes have a plethora of exercises, reps schemes, and methodologies to choose from. Loaded carries (and the unlimited variations) are among the...

Tips and Scaling Options to Improve Your Handstand Push Up Technique

If you are still struggling with your handstand push ups, then these progressions and tips will help you nail them in no time at all! The handstand push up is an important gymnastic movement that often crops up in Crossfit workouts. It can seem daunting when you first...

11 Undeniable Benefits of the Clean & Jerk

Sometimes, people are confused as to how Olympic weightlifting is just two exercises: the snatch and the clean & jerk. (And formerly the clean & press, which was part of the sport in the Olympics until 1972.) What these people may fail to understand is that...

21 Best Ways to Prevent and Cure Sore Muscles

Your muscles make every pull-up, press, jump, crunch, run, squat, and curl possible. But after a brutal workout, taking a single step can feel like the greatest form of punishment. That’s because vigorous exercise causes small tears in muscle fibers, leading to an...

How To Do More Efficient Wall Balls

What makes the wall ball so effective as an exercise? Well for starters, wall balls are a functional exercise (a movement performed in multiple planes using multiple joints), which means that they will help you in everyday movements, and not just in the gym. Think...

6 Benefits of Renegade Rows

In previous articles we discussed the power of unilateral training, the importance of a strong core, and the role of the lats and spinal erectors lifting posture and performance. When looking for a metabolic movement that stresses all of the right areas yet can be...

The Overhead Squat: What Is It Good For?

The overhead squat is a great exercise—but maybe not for the reasons you think. Find out how it can promote the mobility, stability, and strength of your entire body. The overhead squat has gotten some good press lately because of CrossFit. It's easy to like doing the...

Respect The Rower

Part of a training I went through last year included instruction on the Indo-Row WaterRower. “You gotta respect the rower,” the instructor said to me at the training. After several attempts at getting my best 500-meter sprint time and the sheer exhaustion that...

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