News and WODS

Ways to Burn More Calories on a Rowing Machine

When you're craving a cardio fix, you probably beeline for the treadmill or elliptical. We're going to go ahead and guess that the old-school rowing machine in the corner isn’t getting much love from you. But, in the words of the Notorious BIG, it's time to bring that...

The Many Benefits of The Dumbbell

In CrossFit, machines are conspicuous by their absence. Instead, much more value is placed on bodyweight movements and free weights. Free weights, if you didn’t already know, are any type of equipment used for weight training that is not connected to an external...

5 Benefits of Lunges

Lunges of all sorts can be very beneficial to lifters of all levels and sports. In recent articles, we discussed the dumbbell lunge, lunges vs squats, and now, five reasons why all athletes should embrace these highly functional and unilateral movements. Below are our...

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...

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