F4D athletes doing the ultimate barbell mic drop after their lifts 👊🏻🎤💥 Keep up the hard work 👏🏻 Here's to more mic drops in the...

👀 Don't get lost in the sauce. 👀 CrossFit Programming - it's explicitly explained in the CrossFit Level 1 Trainer Handbook that...

If you want to be better at the THING, you have to practice the THING. Handstand Hold Practice

“Nothing is impossible. The word itself says I'm Possible.” – Audrey Hepburn Sometimes the things in life that seem the most impossible...

You know the programming is working when you can get better at the things you're not always testing. Here's to a 315# Power Clean, a 15#...

🥵 Row intervals 🔥 The purpose of row intervals are to build stamina and endurance 💥 ❓What's the worst interval piece your coach has...

Tune out the noise and stay focused on your goals. Because it's just that, NOISE.

Our motto is Forward Focused Programming. 1. Forward - if you're always reminiscing in the past, you'll miss the great things right in...

Your training should evolve with the season (or out of season training). Here we are focusing on pulling yourself under the barbell...

🗓️In six months, you will either have a list of excuses or a record of progress. Ultimately, the choice is yours. 📈 Looking for more?...

When you follow the programming, you get the results. 🤯 Funny concept, I know! Lucas has PR'd 🏋️ so many lifts this year - he's almost...

Stop procrastinating and making excuses. Deep down you know what needs to be done. Waiting for the perfect conditions or endless...