The Case for the Positive Pitch

Camo Ashley

While many people live and breathe the idea of Eating Good Food, they’re not always so good at talking about it. In fact, when asked, “What’s this diet you’re on?”  most people approach their response entirely the wrong way.  The first thing they mention are all the things they don’t eat – grains, dairy, legumes, sugar or processed foods. Trouble is, […]

Skill Clinic: OH Squat

Skill Clinic- OH Squat

Have you skipped a workout because you saw the words “overhead squat” in the workout? Tired of the being stuck to the bar only? Wonder why that is? We often see there is just not enough time in classes to really break the movement down. In our Overhead Squat Clinic we will break down the […]

Athlete Spotlight: Cassie F.

Cassie F.

Hometown: Miami ,FL Age: 25 Profession: Teacher Did you play any sports growing up? Aside from the casual game of tennis I was not sporty. What was your first workout and how did it go? I think it consisted of burpees, push ups and rowing. Favorite CF Movements: Squats Least Favorite Movements: Handstands. Favorite Cheat Meal: […]

The Mobility Myth Part 3

Jamie Shane

Guest Post from the Owner of Bija Yoga … Part 3 … So I encourage you greatly to find a way to add flexibility training into your programming. Keep it slow and steady. Join a class. Practice at home. Take some time getting into those stretches and hold them until you feel the body relax. Here […]

The Mobility Myth Part 2

Jamie Shane

Guest Post from the Owner of Bija Yoga … Part 2… Of course I am going to tell y’all to take some yoga. Once a week at the very minimum, every CrossFitter on the face of the earth should be practicing yoga. But we have to be very careful that we practice the right kind of […]

The Mobility Myth Part 1


Guest Post from the Owner of Bija Yoga I CrossFit, so I am intimately familiar with tight muscles, DOMS, creaky shoulders and knees, pulled hamstrings, and, yes, even the occasional ass raspberry from too many sit-ups. I know what it takes and what it costs to love this sport. I get it. I get all […]

Mobility and Stability


Mobility and Stability are two of the most common limiting factors when it comes to progressing in lifts and preventing injury on the field. Mobility is the freedom of movement for everything around the joint. Including static stretching or holding a position in the warm up won’t increase this joint mobility, but implementing movements that […]

Good Programming

Effective Programming

Good programming is simple programming. Difficulty in execution not a measure of effectiveness. Rather, it is a measure of difficulty. Don’t conflate the two. Most of your athletes don’t need to squat snatch on a daily basis; they need to squat. They don’t need to rope climb; they need to do pullups. They don’t need […]

Spicy Slow Cooker Ribs

paleo ribs

There is nothing easier than “cooking” a meal via the slow cooker. It requires little to NO work at all! Trust me—these “set it and forget it” kitchen appliances are for time-strapped guys just as much as they’re for stay-at-home moms. Plus, slow cookers can be a godsend for anyone following the Paleo diet, as an […]

Morning Rituals equals Life Rituals

Team Mobility

It’s 4:20 am and my alarm has just gone off. I head to the restroom on the way to the kitchen where my hot cup of coffee is awaiting my lips (don’t ever buy a coffee maker without automatic brew) It’s my favorite part of the day and has been for the last decade. It’s […]

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    Complimentary Skill Clinic: OH Squat
    Satuday September 20th from 10:00-10:30 am. Skill clinics are 30 minute sessions designed to give each participant coaching and instructions on CrossFit movements that coaches do not have time to cover in detail during regular classes. Skill Clinics are INCLUDED in every membership.

    Box Battles CF Competition
    Satuday October 11th and Sunday October 12th at the Marco Marriott. A 2 day CF competition consisting of 3 workouts each day. We will have 6 teams throwing it down. Come out and support us!

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     A great way to practice the overhead squat without quickly jumping to the barbell is to load a metal plate to a PVC. This gives just enough load to "feel" the movement but not enough to force you to move too fast. #overheadsquat #skillclinic #crossfit #crossfitnaples
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