HSPU - #1 RULE: DON'T LOOK AT THE MAT!! ➡️Lower down, keep pressure in your hands the whole time! ➡️Look straight ahead (NOT at the pad)...

Fitness is like marriage... It's a commitment. You can't cheat on it and expect it to work! 👩‍❤️‍👨 Husband and wife, Andy and Liz, were...

Dave has been one of our athletes for a few years now. 🗓️ He came to us looking for at-home workouts, accountability, and the push he...

On Beth's last back squat cycle, we took her percentages along with a back squat wave progression to build up her strength and...

We're just over two months out from the CrossFit OPEN! 🏋🏼‍♂️🥳💪🏼💥 🤸🏼‍♂️ Our athletes chase their goals all year, so although...

Let's talk about CREATINE! 🥤 Creatine is a naturally-occurring substance that's found in meat and fish, and also made by the human body...

⚰️ The “Death by…” workout format in CrossFit is simple but deadly. 🥵 It is designed to test and expand your limits 📈, ending only when...

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...

💣 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,...

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

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...

‼️NEWS FLASH‼️ Our athletes put in a lot of training outside of competitions! Some blood🩸, a lot of sweat 🥵, and ideally minimal tears...

The importance of monostructural training as a part of our regular programming is to repeat cyclical movements over extended periods of...

We had a few athletes participate in competitions over the past week! 💪🏻 Congrats to Beth with her Camp Gladiator Finals competition...

When looking at building strength progressions, we focus on 💥explosive💥 power from different stimuli (block lifts, jumping...

Trust the process! It's not always fun, but a good coach will program the necessary evils 😈 to accomplish your higher goals in fitness...

Sometimes a tough session needs a reminder about why we do what we do... 🙌 Looking for more? 🔥Follow us on Instagram, Facebook, or...