There's a lot of trust between a coach and an athlete. 🏋🏼‍♀️ As a coach, we want you to succeed in your goals so badly, that we need...

Don't worry about what other people think of you, it's just noise. 🔊 Take advice from the people who have done what you're trying to do....

Consistency yields results. 🤯 It doesn't have to be sexy, it just needs to work! 💯 Here's what I had for breakfast while traveling this...

There needs to be an objective to EVERY workout you do! I said what I said!! ➡️ Maybe some workouts are only body weight movements...

⚖️ WEIGHING FOOD ‼️ 🥩🥣🥢🥦🌮🍓🍚🍜🍝🍲🍳🥘🥙🥕🥗 If you're not tracking your food but you are tracking your fitness, your missing a key...

💣 Monostructural work allows you to focus on one thing at a time... EMOM x40 1) 15 Cal C2 Bike Erg 2) 15 Cal Ski Erg 💥 On the rower,...

The Mamba Mentality simply means trying to be the best version of yourself. Strive within. Interval training 1000m row @1:45/500m pace --...

🤯 Pinching a towel between your feet during a kipping pull up demonstrates and reminds you to engage your core. If your goal is kipping...

⛏️ You become exactly like the top 5 people you hang around the most. 🦈 So go be a shark! @walter_bond Sharks only focus on what's above...

Accessory work is designed to work muscles in different ways. 💪🏼 You use your biceps a lot on pull ups - today we're changing things...

‼️⚠️Ladies this one's for you! ⚠️‼️ In order to look like Arnold Schwarzenegger, you need years of strict nutrition, supplements, and...

Daily consistency has compound effects! 📣 Athlete Shout-out: 🥳 Sara has gotten stronger, leaned up, acquired higher level gymnastic...

⚖️ Your macros will be different and tailored to your goals, workout, and lifestyle! Typically, when looking to build muscle or with a...

✍🏻 It's important for everyone to follow something so you are constantly working toward a goal 🎯 and not stuck in mindless movement...

❓When is the last time you tested a 1000m row❓Don't forget the basics! When focusing on improving your 1000m row time, you need your form...

Our biggest focus for our athletes is consistency!! ⏱️ Let's take a look at improving your pull ups. Let's be honest. A pull-up is a...

Happy Thanksgiving!!! 🦃 Remember your why, spend some time with those you love. ❤️ In my opinion, those who fitness together, stay...

Do the 💩 no one else wants to do! Your accessory work directly impacts your results in your daily training. So do the post-WOD recovery,...

📝 If you're not retesting 1, 3, or 5 rep maxes, sets of unbroken pullups, or even retesting workouts - how do you know if the...

Percentage work! 📈 Programming percentage work consistently helps to avoid strength plateaus. This focuses you to be dialed in to...