Articles

Fun 10 Minute Cardio Workout
This is a fun and challenging 10 minute workout! 10 Min. AMRAP 4 Burpees 8 Jump Squats 12 Sit-ups 16 Dumbbell Snatch 20 Mountain Climbers These movements are a great combination that allows you to keep moving throughout the full 10 minutes. This will challenge your endurance and cardio output while toning and building strength. Such a fun full body workout! Let us know how you did! Read more...
10 Minute Cardio Workout
  Here's a quick work out you can do in under 10 minutes with limited equipment! 21-15-9 -Double Unders -Dumbbell Thrusters -Burpees This is a great cardio burner! Complete 21 reps of all three movements, then 15 reps and finish with 9 reps. The reps are low for double unders so try to get through them quickly. Try to keep moving through the thrusters and burpees. Let us know how you did!   Read more...
10 Minute Jump Rope Chipper Workout
   This is a great full body workout that can be done in less than 10 minutes. 100 Double Unders 80 Russian Twists 60 Jump squats 40 Dumbbell Push Press 20 Dumbbell Devil Press This is called a chipper because you have to chip away at one movement before you move on to the next. If you can't do 100 Double Unders in less then 5 minutes, switch to single unders! Try to keep moving through the jump squats and push press as the devil press will take a little... Read more...
10 Minute HIIT Workout
    Here is a fast HITT workout that can be done anywhere! 10 Minute HITT Work for 45 seconds, rest for 15 seconds -Mountain Climbers -Hand Release Push-ups -Air Squats -Sit-ups -Plank -Lunge -DB Swing -Tricep Dips -Step-ups -Burpees HIIT stands for High Intensity Interval Training. This workout is designed to have you work continuously for 45 seconds and the be able to rest for 15 seconds. The only sticky spot for me was the tricep dips. Other than those, everything is pretty manageable. Just keep moving and breathing!... Read more...
10 Minute Beginner Workout
  We designed this workout for people who only have 1 or 2 consecutive double unders, but it will be challenging for even the most advanced athletes. (you'll be doing lots of push-ups). Here's the workout... 1 Air Squat 1 Push-up 1 Step-up 1 Double Under 2222....3333....4444...etc. This is a great workout that has minimal equipment requirements but still gets you moving. The only spot that gets a little sticky is the push-ups, everything else flows pretty smoothly. Just put your head down and work! There are modifications available for... Read more...
10 Minute Dumbbell Workout
This is a great full body workout using just a set of Dumbbells. 10 min. AMRAP 5 Tricep Dips 10 Reverse Lunges 15 DB Deadlifts 20 Russian Twists Every minute complete 2 burpees These movements are programmed to be able to keep moving through. Try not to rest between them for too long. You could also add the dumbbells to the lunges as well as the Russian twists for a little bit extra. Need a rope? Find one here:  DoubleUnderWonder.com   Read more...
5 Box Disorders...
As a trainer at our local box, I've noticed some conditions that you may, or may not, have.  Read below to help diagnose, and treat some of the most common box disorders. #1.  Maturity Deficiency If your trainer can't get through coaching the Snatch, Thrusters, Jerks, Wall Balls, etc., without constantly pausing for laughter as you insert double entendres, and "that's what she said" jokes, you may have been born with a sense of humor that has only reached the maturity level of a middle school boy. Treatment:  There is no known treatment for... Read more...
5 Things You Shouldn't Say at CrossFit...
In any situation, there are things that you just shouldn't say...here are a few things to avoid saying at CrossFit... 1.  "That doesn't look too bad.." When you first start CrossFit, you'll be naive enough to say things like: "Hmmm 21-15-9...Thrusters...Pullups...That doesn't look too bad..." Uttering these words makes the subsequent misery even harder to deal with. You'll not only feel like you're going to puke, pass out, or collapse...You also feel like an idiot for being so dismissive about a workout that is now definitely... "too bad." If the... Read more...
RE: The Mountain Lion At The Box
Dear Valued Gym Member: It has come to our attention that many of you are concerned about the mountain lion we've recently added to our equipment list. Some of you have had the nerve to call our training methods into question, and there's even been the threat of a lawsuit from a member who was barely even mauled. Before things escalate any further, we thought we'd take a moment to explain why the mountain lion is here, and the many benefits we feel she brings to our gym culture. Increasing... Read more...
5 Things CrossFitters Aren’t Good At…
CrossFit truly does prepare you for the "unknown, and unknowable," but there are a few things that CrossFit people will not be good at. Here are 5 of those things... Read more...
5 Reasons Summer CrossFit is Harder
I have no science to back this up, but I feel like summer CrossFit is at least 50% harder. Here are 5 reasons why... Read more...
A Whole Lotta Tabata...
A Whole Lotta Tabata...
Tara has another doozy for us today! If you've never done a Tabata workout, you're in for a treat...and by "treat" we mean nightmare :)Join us for 8 rounds on... Read more...