Member of the Week – Mike Holmberg

Mike is a man of routine. Once he starts something its hard to get him to stop. “Mikey” Immediately after getting out of bed perform 20 Burpees 20 Air Squats On the hour until the hour before bed    

Don’t Choke The Bar To Death

by Greg Everett When holding the bar overhead in the snatch or jerk, it’s common for newer lifters to over-grip it as if it’s trying to fly away. Your grip overhead should only be as tight as necessary to control… Read more »

Max out Monday

Today’s max out challenge is Max HR Push-ups over plate in 1 Minute  

All About Fats

With the low carbohydrate craze, many people have turned their attention to fats. They eat more of it and think its fine. Depending on what kind of fat you are consuming and how much of it you take in, fats… Read more »

Plant based protein diet

I think it’s safe to say, most everyone knows how crucial protein is in your diet. In the body, proteins break down amino acids that promote cell growth and repair. An added benefit: they take longer to digest than carbs,… Read more »

Virtuosity With Dusty Hyland – Muscle-Up, Vol 2: Hollow Hold

by Dusty Hyland Welcome to our new video series, Virtuosity, featuring gymnastics expert Coach Dusty Hyland. Virtuosity, in gymnastics, means going above and beyond – exceptional movement, performance, and position. Dusty’s videos will teach gymnastic movements for fitness and CrossFit, focusing… Read more »

Weekly Challenge – Max Push-Ups

This weeks challenge is Max HR Push-ups to Plate walk in 1 Minute! Let’s see who’s got the most this week !  

Nutritional Supplements: Adding To Your Health?

Nutritional supplements refers to a wide range of products that are designed to enhance your health, improve athletic performance, or otherwise affect your physical or mental well being. These can include vitamins, sports supplements, weight loss products, teas, herbs, and… Read more »