Use it! Here's why... 🤯 1. Safety - prevents the bar from slipping out of your hands. 2. Ability to lift heavier due to increased grip...

Know your workout's stimulus 👇🏻 AKA intensity 😈 This is what drives your results. If you don't hit the stimulus that the workout...

And to think... 1️⃣ week ago 🗓️ You were all sweating it out on the competition floor! 🥵 Congrats to this strong group of F4D women...

Give this one a try! 🎯 5 Rounds 12 Min AMRAP 🏋🏼‍♂️15 Hang Power Snatch (95/65#) 📦30 Box Jumps (24/20")

Give this SUCCESSory piece a go! 👀 This movement is great to focus in on your shoulder stability and core work. 💪🏻 Let us know how it...

We just finished up percentage work with Beth and retested a 5 rep max that we haven't tested in a long time; this PR was an awesome win...

The Open is coming!!!! 😈 Our athletes prepare all year for this, are you ready ⁉️

SUCCESSory work is a necessary part of your training. These offset squats are a great way to train your core and your ability to brace...

Meet Carl!! 🙋🏼‍♂️ He started with us last year and has shown better form and gotten stronger in his lifts! 🏋🏼‍♂️ Our personalized gym...

The best coaches don't just tell you what to do. 🗣️ They teach you WHY you're doing it. 👏🏼 Being taught HOW to learn empowers an...

🔥 Front squats help you build the strength to improve your squat cleans. They also help you get into and out of a chair, your car, or...

Rowing is really just a deadlift, so you should deadlift more often to get better at rowing! 😏 And vice versa, but really, which one is...

🏋🏼‍♀️Try tall snatches to improve your ability to get under the bar! We worked on these with Beth and she was able to improve her form...

Take a look at Margo's progress over the years! ⏳ During her time with us, she has shown dedication to the programming 🗓️, made an...

❤️‍🩹 You're not broken. You just need accessory work! Pain in an area isn't normal but it doesn't mean you're broken. 💯 Take the next...

A good cue for strict or kipping muscle ups is to headbutt a soccer ball! ⚽🥅 ➡️Bring the bar or rings to your belly button ➡️ Keep your...

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...

🥱🔁😴 Accessory work isn't always fun. 🙎🏼‍♂️Sometimes it's boring, sometimes it's monotonous and repetitive. ☝🏼But... it's ALWAYS...

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...