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...

It's not an alarm clock, it's an opportunity clock. Your time is your most valuable resource; use your opportunity clock to create...

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

👋🏻 HELLO TRUTH BOMB INCOMING... 💣 🤯 Movement isn't a chore and shouldn't be just one more thing to cross off of your list. It's a...

Let's expand on the seasons of life - whether its good or bad, it's a season of your life! ❄️🌱☀️🍁 G. Michael Hopf had the notion that...

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...

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...

⚖️ 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...

📝 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...

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

Choose your HARD and have FUN with it while you do! 😎💪 Looking for more? 🔥Follow us on Instagram, Facebook, or TikTok - or reach out...

PRO TIP: 🍽️ Meal prep for the week so your fridge is full! This will free up the time during the week that you are cooking and 💥bonus💥...