Showing Up vs. Showing Off


Most of us wake up everyday trying to prove something, convince others as well as ourselves that we are successful, intelligent, smart, strong, beautiful, smart, and worthy. It reflects is what we wear, drive, who we surround ourselves with, and how we behave. Because if we can prove it, it means that maybe we are […]

The Purpose of Journaling


Why do we keep score? What is the purpose? Who should be doing it? Remember when you came in for your Intro and we did the Baseline Workout? During your workout, we kept your score and took notes throughout the workout. Then, during the Baseline Challenge, we compiled everyone’s score, before and after, and then […]

SHIFT Exercise


Gratitude. It’s an overused word. People talk about it a lot and how they’re grateful for things but there’s a difference between acknowledgement and actual practice. Only one equals results. I definitely need to practice it more. It’s a great SHIFT for 2015. Did you know that… Recently scientists have begun to chart a course […]

Mobility vs. Flexibility: What’s The Difference

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Written by Calvin Sun I have spent over half a decade working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in […]

Enter The CF Open Even If You Can’t Win

Wallball Demo from Fridays Class!Wallball Demo from Fridays Class!

I’m joining the CrossFit Open again. I’ll probably be in the Open until I die, tossing aside a cane to throw myself up on the pull-up bar, and overhead squatting my walker. I’m just that way. Stubborn and aggressively optimistic. The Open is fun. It’s wild and crazy and so full of enthusiasm that it […]

Athlete Spotlight- Katie C.

Athlete Spotlight- Katie C.

Hometown: Danbury, CT Age: 34 Profession: Office Manager / Bookkeeper What did you do for fitness before CrossFit? Did you play any sports growing up? I was considered the neighborhood tomboy in a skirt kind of kid. I grew up in a neighborhood where the kids were not allowed in the house till the street […]

Ask Richard Simmons

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Depending on which one you watch, you will be told that sitting in a little rotating chair will give you six-pack abs, that juicing all your vegetables will give you six-pack abs, that jumping rope/dancing to very specific types of music/pretending to kickbox/turbojamming (all of which feature things called “moves”) will give you six-pack abs. […]

The Facts About Coconut Water

Our coaches getting some programming skills under their belt at our Staff Training.Our coaches getting some programming skills under their belt at our Staff Training.

Why should you be drinking coconut water? Let me quickly clarify the difference between coconut water and coconut milk. Coconut milk is made by grinding up coconut meat and pressing out the liquid. Coconut water is the fluid that’s found in the cavity of the coconut when you crack it open and it contains natural sugar. In […]

Paleo Chocolate Chip Cookie Bars


Nothing beats the smell of cookies baking in the oven. It fills the kitchen with a sweet aroma that makes your mouth water. You start counting down the seconds until you get to grab them out of the oven and take a bite. Ingredients 2 1/2 cups almond flour 1 tsp baking soda 1/2 tsp […]

Nice Rack Position

Proper Rack Position

Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and […]

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