The Squat: High vs Low Bar

The Squat: High vs Low Bar

Low Bar Useful for general strength trainees, athletes, and powerlifters. More difficult to perform correctly Focuses on creating a stretch reflex with hamstrings out of the bottom and a focus on hip drive to put an emphasis on the ascent. Focuses on Posterior chain If knees come out at the bottom you wont get help […]

Muscle Soreness

Muscle Soreness

What’s the Deal with Muscle Soreness? Tons of athletes gauge the quality of their last workout based on how sore they are. The goal of being sore the next day or the 2nd day after a workout is important for people. Although muscle soreness should not be a goal, there is this sense of accomplishment […]

Fat Bomb

Fat Bomb

Step 1: Make the Purchase 1 Cup Tahini 1/2 Stick Kerry Gold Butter 1/4 Cup Coconut Oil 2 TBSP Cacao Powder 2 TBSP Maca Powder (optional) 1 TBSP Cinnamon 1 TBSP Turmeric 1 TBSP Vanilla Extract 2 TSP Pink Sea Salt 1/8 TSP Cayenne Powder Step 2: Make the Recipe Combine all the ingredients together in […]

The Squat: Knees Out

The Squat: Knees Out

THE SQUAT: WHAT’S THE DEAL WITH “KNEES OUT”? If you have been doing CrossFit, you have heard to push your knees out when you squat. It is one of the first things you learn and something that you are reminded of constantly. Athletes are often taught what to do without being educated on why they […]

Learning CrossFit

Learning CrossFit

CrossFit is like essentially learning a new skill set. The best way to master it is through practice and repetition. Once you take this far enough you enter a “cycle of accelerated returns”; in which the practice becomes easier and more interesting. Therefore, leading to the ability to practice for longer hours, increasing skill level, […]

CrossFit Misperceptions

CrossFit Misperceptions

1) It’s too intense for me CrossFit is an all-inclusive program. Intensity is 100% determined by the individual. You work at your pace and ability. You work as hard as you need to in order to reach YOUR goals. Intensity is set by the person behind the wheel…and that is you.   2) It costs too […]

New to CrossFit Guide

New to CrossFit Guide

If you are new to CrossFit there are a lot of things you need to be prepared for.  Most of which, will be geared towards form and technique. Here are the behind the scenes things you need to be prepared for. (in no particular order) 1) Be prepared for your social media to be flooded with […]

Coaching Matters

Coaching Matters

As a Box Owner, we spend countless hours perfecting the programming for our Box. We use spreadsheets to assure that we are keeping the programming varied, fun, and challenging. There is so much thought and effort that goes into effective programming. Often times, the workouts and effort spent go unnoticed. We put so much emphasis […]