Category: Programming


Week of 6/25

Shoulder pain is one of the most common injuries in all of sports. The shoulder is a complex joint (really a few joints all crammed together) that pulls on your arm, collar bone, scapula, neck, and spine. That leaves many…

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Week of 6/18

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Week of 6/4

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Week of 5/28

Monday, our workout is Murph. This workout was created to honor Lt. Michael Murphy, and most CrossFit gyms tackle it on Memorial Day. If you’ve never done it, you probably feel pretty intimidated by this workout. Let me reassure you…

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Week of 5/21

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Week of 5/7

There is a distinct difference between training and testing. In the world of CrossFit, or all exercise, training is designed to make you fitter – faster, stronger, more endurance, etc. Testing is designed to see how fit you are. If…

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Week of 4/30

Sleep. You’re not getting enough of it. You know that’s true, but you always have an excuse for it. Work. Kids. The new season of Handmaid’s Tale on Hulu. It’s tough to get it all done, and sleep usually loses…

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Week of 4/23

Virtuosity is a key component of CrossFit. It’s what makes us different from boot camps and other fitness classes. Virtuosity doesn’t come easily, but it is a goal worth chasing. So, what is virtuosity? Commonly, it is defined as “great…

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Week of 4/16

Time for a refresher, folks! This is the CrossFit Pyramid of Fitness: If you start at the top, this all makes pretty good sense, right? Sports are top – competing in a specific sport requires an incredible base of fitness….

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Week of 4/9

Another LONG back squat cycle has come to an end, which means… TIME TO MAX OUT!!!! Here are a few tips to MAXIMIZE your max: SAFETY FIRST –  Have a plan in case you cannot stand the squat up. Get…

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