This may be what is missing

One of the most common mistakes we see in class is a lack of intensity during sets. From all the data that has been collected, we know that going to absolute failure does not reap that much more benefit than going close to failure and stopping. Muscle is the organ of longevity for many reasons, […]

This is why you need muscle

Building muscle is important for a number of reasons. Here are a few: Increased metabolism: Muscle tissue requires more energy to maintain than fat tissue, so having more muscle can increase your resting metabolism, or the number of calories your body burns while at rest. This can help with weight management and make it easier […]

This is why you make bad decisions

Have you ever found yourself standing in front of an open fridge, trying to decide what to eat, only to end up feeling frustrated and overwhelmed? Or perhaps you’ve been on a diet, only to fall off the wagon because you didn’t have the energy to constantly make healthy food choices. If so, you’re not […]

This is our motto

One of the biggest changes to our objectives over the past couple of years has been to unify health, performance, and aesthetics in all of our programming and coaching. We believe that true long-term health and happiness come from balancing all three of these components, regardless of where you start in your training journey. For […]

The Secret Formula

One of the methods we have used to help people get started with their nutrition, whether it’s for muscle gain or fat loss, is to make changes by titrating. Any changes that are made are done in small doses until we eventually get to the target change. This allows you to figure out the subtle […]

The 3 stages to success

This is going to sound obvious, but the reality is that the people who get the best results are not necessarily the ones who push themselves the hardest, but the ones who go the longest. There are phases to training, nutrition, and getting results. People frequently complain about not seeing results quickly enough, so they […]

Stress is holding you back

If you live a life that would be considered high stress, have an “A” type personality, or are always in “high gear,” the body may naturally be cranking out too much cortisol. Now if cortisol production is high, then there could be some negative effects such as blood sugar dysregulation, weight gain (especially in the […]

Sneeze and get jacked!

Just kidding! You are not going to sneeze and get jacked! Unfortunately, a lot of people think that this is the case and have developed an irrational fear of gaining muscle from a few shoulder presses and bicep curls. There are so many reasons why building muscle should be a big priority in your training. […]


The autonomic nervous system is responsible for regulating the body’s internal functions, such as heart rate, digestion, and respiration. It is composed of two main branches: the sympathetic and the parasympathetic nervous systems. The sympathetic nervous system is activated during times of stress, preparing the body for a “fight or flight” response by releasing adrenaline […]

Quick fixes do not work!

Perseverance is the ability to continue working towards a goal despite obstacles, setbacks, or failures. It is a key trait for success in CrossFit and in life. Here are a few tips for developing perseverance while training towards a goal. Set specific and achievable goals for yourself and break them down into smaller steps to […]