Sleep Better to Recover
Struggling to recover from your training? Take a good look at your sleep.
Why Are Pistols So Challenging?
Why is the pistol squat so hard? Here are the reasons why you may be struggling!
Finding Different Gears
Do you pay attention to your level of intensity during your workouts? Are you able to pull back and breathe when needed, or kick it into full gear and sprint when a workout calls for it? Here's why it's important...
Here’s Why You Should Value the...
Would you rather back squat than front squat? Look no further for some reasons to embrace the front squat.
What Not To Do After A Workout
What happens (or doesn’t happen) after a workout can make or break you. So make you’re NOT doing any of these things.
Why We Should All Run More
Do you hate running WODs? Running can actually make you a better CrossFitter! Check out these reasons why we should embrace running and do more of it!
Shoulder Health in CrossFit
Do you have achy shoulders? Maybe one arm doesn’t seem to lock out the same as the other? Check out these ways to keep your shoulders healthy for the long term.
The Arch Position
Have you perfected your arch position? Can you move fluidly from the hollow body to the superman? Here's what you need to know about the gymnastics arch position and its importance in CrossFit.
The Stress-Free Zone
Are you juggling a thousand different tasks and responsibilities every day? Here's why you can rely on the box as your happy place and stress reliever!
Activating the Glutes
Are your glutes prepared to work efficiently for your training sessions? Check out these tips on how to activate your glutes before training to maximize you power and reduce risk of injury!
Thank Your Body
Ever stop to take a second and show some gratitude for your fitness? Here are some great reasons to wake up thanking your body!
4 Shake-Less Ways You Haven’t...
4 ways to incorporate protein powder into a meal, not a drink.
How to Attack Max Out Day
Are you looking to max out your lifts? Not sure how to attack a one rep max? Here are some tips on finding your true one rep max!
Rethink Your Rest Breaks
Are you aware of the mid-WOD “crutches” that you use while trying to catch your breath? Check this out to see if you’re guilty of any of these rest break tactics.
Be the Example
Are you aware of the impact you are having on those around you? Do you take note of who is looking to you for guidance? Here's how to be the example--inside and outside of the gym.
How To Eliminate The ‘Starting...
It's time to eliminate the ‘starting over Monday’ attitude--here's how.
Making Connections
Are you still frustrated with learning certain skills? Can’t wrap your head around how to snatch, do pull ups, or walk on your hands? Here's how to make the connection between movements, and get more of those...
The Importance of the Ankles
Do you struggle to sit comfortably at the bottom of the squat? Ankle mobility may be the culprit.
Finding Your Perfect Squat Stance...
Do you feel like you’re constantly adjusting your squat stance? Are your feet in the most advantageous place for squatting? Follow these steps.
Picking Up Odd Objects
How comfortable are you picking up sandbags, atlas stones, D-Balls, or kegs? Here's how to effectively get them off the ground.
Trust the Process
Do you ever feel frustrated with your progress? Or worry that you will never reach your goals? Here's how to trust the process and enjoy your journey!
Four Reasons Why You Should Care...
The speed at which you move is SO important, both in and outside of the box. It’s called agility, and this is why it benefits you.
Jumping and Landing
Are you aware of your body as you jump? How about as you land? Here's what to think about to stay safe and be efficient while jumping and landing.
Try These Drills for Rope Climb...
Still struggling with your rope climbs? Do you find yourself using all arms? Master these basics for rope climb efficiency!
One More Rep
Think you just don't have what it takes to finish strong? Here's how to push past your limits and knockout one more rep!
Sprint Training for Performance
Do you wish you were a little faster? Want to increase your one rep max lifts? Check out these reasons why sprints are so beneficial to performance!
Time Under Tension and How You...
Are you aware of why we put our bodies under specific types of physical strain? Here's why time under tension is so important for building strength!
Being Smart: Simple Tips to Stay...
If you want to keep moving both inside and outside of the box, follow these guidelines to stay healthy and prevent injury!
Four Ways to Beat Muscle Soreness
It just wouldn't be Crossfit without some muscle soreness! These four basic principles will help your body repair and recover faster.
More Ways to Love Sweet Potatoes
What's not to love about sweet potatoes? Here are a few more ways to indulge in this Paleo favorite.
3 Healthy Fall Foods - and How...
Keep these fall foods on your radar. Besides being ultra nutritious, they’re super versatile.
Here’s How to Finally Break through...
Do you feel like you’ve hit a plateau with your clean and jerk? Use these cues to build confidence and improve this lift!
The Versatility of Rowing
Wonder why we row rather than run some days? Here's what so great about the rower!
A Guide to Box Jumps
Want to be more efficient and stay safe on your box jumps? Check out these tips!
Make the Most of It
We all have limitations to how much time we can put it at the box--here's how to make the most of it!
Upping Your (Mental) Game
Do you feel like your mental game can be stronger? Do you doubt yourself or let your mind take over during your workouts? Here's how to mentally prepare for a tough workout or competition!
The Beauty of the Dark Place
Are you really pushing yourself as hard as you can at the box? Do you struggle to push past your limits? Learn how to get comfortable in your dark place.
Hang More
Do you want to improve your overall gymnastics endurance? Do you know how long you can hang from a bar? These are the training benefits of isometric hangs.
Feel Your Feet to Lift More
Are you aware of your foot’s connection to the floor as you squat, deadlift, snatch, or clean? Here's why to pay attention to those feet!
Avoiding and Beating Back Pain
If you've ever struggled with back pain, or find that certain movements cause the low back to “flare up,” check out these tips on how to stay healthy and keep your back pain-free!
3 Reasons Why Sports Massage Boosts...
Struggling to recover from your training? Sports massage may be the answer.
Creating the Perfect Deadlift Setup
Do you struggle with your deadlift? Have you assessed your form lately? Check out these insights on how to set up for the deadlift!
What Motivates You?
What motivates you to push hard in the gym day in and day out? Have you taken the time to acknowledge the motivators in your life?
Choose to Build Your Back
A strong back will help you in every facet of your athletic performance. Try these six back builders.
Every Minute on the Minute (EMOM)...
Curious as to why we implement every minute on the minute type workouts in our training? Here's why.
The Case for the Hook Grip
Do you struggle to hold on to the bar for high rep barbell cycling? The answer to your problems might lie in the hook grip.
The Top 5 Mistakes You Could Be...
Every guilty of skipping warm-ups? Overtraining? Find out these common mistakes (and a few others) could be holding you back.
The Glute-Hamstring Developer
So, what exactly can you do with that GHD in the gym? Check out this quick guide.
Improve Your Overhead Squat
Still struggling to hit that full-depth Overhead Squat? Here are five ways to correct and improve yours!
Sneakers or Lifters?
Unsure when to choose your lifters over your Metcons or Nanos? Check out these tips.
Four Important Truths About Self-Discipline...
What do you think self-discipline looks like, and why is it so important to our overall health and fitness?
Pacing Your Workouts
Ever find yourself flying through the first half of a WOD only to crash and burn on the latter portion? Pacing is the key, and here's how to do it.
Defining Success
"Success" on the Crossfit journey is not one-size-fits-all. Here's why.
Four Great Reasons To Change Up...
Do you feel like your gym routine has gotten stale or you've lost motivation to head to the box? Here's how just changing up your workout time could make the difference.
What is Mobility?
Do you know the difference between mobility and flexibility? Here is what differentiates the two.
How to Get Better at Rope Climbs
Check out these basic ways on develop strength to get up the rope successfully!
The Power of Positivity
Your mind plays a huge role in your training--keep these things in mind to stay positive in all situations!
Tips for Better Barbell Cycling
Do high repetition movements slow you down in your workouts? Check out these tips on barbell cycling.
Finding Fitness While You Age
Think your age is limiting your performance at the box? Check out today’s tips on how you can maximize your fitness at any age!
CrossFit Hand Care 101
Curious as to how you can keep your hands from ripping every time you jump up on the pull-up bar? Here are some tips.
How to Build an L-Sit
Still struggling with your L-sits holds? Here are the progressions you need to know about to help you master this powerful core strengthener.
Zoning In: Using “Focus” Goals...
Have you been trying to accomplish a million different things in the gym? Can’t seem to make much improvement in any specific area? Here's how to focus in and make things happen!
our Reasons to Incorporate Monostructural...
Think your conditioning is sub-par? Here are some reasons why you should consider some additional aerobic work!
Toes to Bar: Tips and Progressions
Can’t figure out how to improve your toes to bar? Still swinging around wildly with no success? Check out these tips on how to make some progress.
Five Superfoods You Need to Put...
Ever wonder what all the hype is with superfoods? We’ve covered a few of our favorites, and why we think they’re so.. super.
Making Clean Eating Affordable
Check out these tips for maintaining an affordable clean-eating lifestyle.
Scaling, Intensity Levels and the...
Curious as to why your coach is often recommending scaling the WODs? Check out this insight.
The Downlow on MetCons
Curious about the term “MetCon” that is always thrown around at the box? Here's what it is, and why we do it.
Better than Yesterday
Struggling to find a focus and motivation for your workouts? Keep it better than yesterday.
CrossFit-Style Workouts You Can...
Summer schedule interfering with your gym time? Here are a few workouts you can do at home or on the road to tide you over!
Training Vs. Practice
Do you understand the difference between training and practice? Read on to find out why you should be incorporating both.
The Benefits of Unilateral Loading
Do you incorporate unilateral loading patterns in your training? Here's why it is important.
Is Timing Everything? Thoughts...
Worried about getting your pre- and post-workout meals in at the right time? Here's what science says about the what, when and how of timed nutrition.
Get the Most Out of Your Coach—and...
Your coach is your greatest resource in developing your skills--here's how to be more coachable with every WOD!
Three New Ways To Eat Eggs For...
Sick of eggs? These breakfast ideas will have you singing a different tune.
How to Recover, Better
Struggling to recover from your training? Here are a few simple tips on maximizing recovery.
Handstands and Handstand Pushups:...
Do you need help with your handstand push ups? Want to learn to walk on your hands? Check out these tips on how to progress!
Approaching the Barbell
Do you have a routine or specific approach when lifting? Here's how to approach the barbell.
The Ten Physical Skills of Fitness
Curious about the skills you are working each day at the box? Here's how you are improving with every workout!
Five Things You Should Be Doing...
What are you focusing on as you get ready to back squat? Check out these five tips.
Core to Extremity
Do you know the importance of the core to extremity principle? Here are the details.
Mindset, Modifications and Recovery:...
Do you know what to do if injury occurs? Take these steps
The Deadlift vs the Sumo Deadlift-What’s...
Do you know the difference between a conventional deadlift and a sumo deadlift? Here are the basics.
Accessory Exercises You Should...
Not sure about which accessory exercises to include post-WOD? Check out these suggestions.
Five Keys for New CrossFitters
New to CrossFit and trying to find your place at the box? Check out these five keys for new CrossFitters!
Looking for Progress? Try Logging...
Want to see more progress from your training? This one step can make all the difference.
Lifters, Sleeves, Belts, & Wrist...
Ever wonder when it's best to use your lifters, knee sleeves, weight belt, and wrist wraps? Here's the rundown on when to gear up, and when not to.
Fitness Outside of the Box
Looking for ways to put your fitness to use? Get out of the gym!
Creating Movement Symmetry
Are you aware of your mobility or strength limitations? One arm or leg stronger than the other? Here's how to address your imbalances.
Pushing Through High Intensity...
What do thrusters, wall balls, and burpees all have in common? They are all high intensity movements that push your limits--here's how to power through.
The Details
The smallest details can often make the biggest difference. Here's how to use them to set yourself up for success in your training.
Great Reasons to Branch Out--Within...
Not sure about attending that upcoming community event at your box? Feel uncomfortable going to that competition by yourself? Here's why you should consider branching out into your Crossfit community!
Preparing for Regionals
Ever wonder how the top athletes in each region prepare to compete for a spot at the CrossFit Games? Here's a look at what goes into preparing for Regionals after making it through the Open qualifier!
Dealing with Open Disappointment
Are you feeling frustrated with your Open performance or ranking? Here's how to deal with Open disappointment and channel it positively!
What You’ll Lose(and Win!) Through...
CrossFit can help you lose more than weight. Curious as to how these losses can become real gains? Here's why losing is actually winning!
Preparing for Memorial Day Murph
Check out these tips on how to best prepare for Memorial Day Murph!
Defining--and Appreciating--”Strength”
Are you still searching for that double bodyweight squat? Or are you looking for 10 strict pul-ups? Here's the difference between absolute and relative strength.
How to Crush Your Next Partner...
Partner WODs allow you to share the fun (and the suffering) with a buddy. Check out today's tips to crush your next partner WOD.
Scaling Reps to Improve Your Skills
Have you been working to advance your skill set inside the box? Here's why you should consider scaling reps instead of the movement itself!
Integrity in the Box
Do you know what it means to have integrity in your training? Do you hold yourself to certain standards? Don't overlook the importance of integrity in the box!
Paleo Snack Ideas To Take On The...
Check out these awesome paleo snack ideas you can take anywhere, anytime.
The Foundation of the Functional...
Think you’re too advanced for the air squat? Here's why you should show some respect for this foundational movement.
The Hollow Body
Do you know why the hollow body helps you move better in the gym? Check out these tips on progressing your hollow body and its importance in CrossFit!
Balance Outside the Box
Do you know what centers and grounds you? Find new ways to create more balance outside of the gym, and in your world!
At Home Workouts
Can’t make the time to get into the gym some days? Frustrated by missing out on fitness due to a busy schedule? Check out these at-home workouts to keep you on track.
The Truth Behind Personal Records
Do you feel like you haven’t hit any new PRs lately? Are you frustrated by what seems to be a lack of progress? Here's the truth behind personal records!
Easter Dinner Classics Turned Paleo...
What if we told you the Easter bunny delivers more than just sweets? Like say, a completely Paleo Easter dinner. And one that’s pretty darn tasty too.
Pre-WOD Jitters
Do you get nervous before attacking a tough WOD? Ever feel anxious leading up to a competition or training session? Check out these tips on how to handle pre-WOD jitters!
Measuring Success OFF the Scale
Has the number on the scale ever dictated how you’ve felt about yourself? Here are some healthier ways to track your progress and measure your success.
The Importance of Cooling Down
Resist the urge to lay on the floor after you wrap up a tough WOD--here are a few more effective ways to cool down and improve your mobility at the same time.
Healthy Hips for Life
Are you comfortable at the bottom of your squat? How long can you hang out there? Check out these ways to keep your hips healthy for life!
Valentine’s Day Dinner Makeovers:...
Surprise your valentine this year with a decadent, homemade paleo dinner that’s too good to forget.
Know Thy Enemy: Sugar
Turns out sugar isn’t so sweet after all. Here’s why sugar is the Crossfitter's ultimate enemy.
Why You Should Sign Up for the...
Have you signed up for the 2018 Open? Here are 5 reasons not to miss this fun and challenging kickoff to the Crossfit Games season!
Paleo Baking 101
Don't let the thought of baking with Paleo ingredients send you running from the kitchen. Here’s your crash course on what to buy, and what to do (and not do!)
The Open is Coming
Are you ready for the CrossFit Open? Check out these tips on how to mentally and physically prepare for Open Season!

Sleep is absolutely essential to helping your body restore energy, build muscle, and repair tissue fibers. While we sleep, our blood pressure drops, heart rate slows, and muscles relax which allows us to maximize recovery and wake up feeling...

The pistol is a single-leg squat that has a number of benefits both in and outside the gym. Powerful legs not only make most movements easier but they also enable us to do what we do better! Practicing pistols develops stabilization, strength,...

You shouldn’t always be training at the same the level of intensity. If you’re going at the same speed day in and day out, your body only knows that level of output. Essentially, your body should have three main “gears”....

The front squat is a tremendously beneficial movement, not only because of the translation to the squat clean but also because it works certain muscle groups differently than the regular back squat. Here are a few reasons to embrace front squats...

There’s a lot more to a great workout than the actual workout. There’s the post-workout routine to think about too, because what you do - or don’t do - sets you up for the following day. So here’s what you shouldn’t...

What if we told you running more would make you better at everything you did inside the gym? Well, it technically can! Most people outside the CrossFit sphere believe that we only care about burpees and heavy barbells. Those people haven’t...