Monday “Star Trek: The Motion Picture” AMRAP 12 200m Run 10 Strict Pullups -2min rest- AMRAP 12 200m Run 20 Pushups -2min rest- AMRAP 12 200m Run 30 Air Squats Tuesday Strength – E2MOM x 5 Sets 3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk -then- “The Wrath of Khan” For Time 100/80 Calorie Air Bike 100/80 Calorie Row *Partition as desired Wednesday “The Search for Spock” AMRAP 15 9-15-21-27 Alternating DB Snatches (50/35) DB Reverse Lunges (50/35) -then, Max Rounds of- 2 Wall Walks 50 Double Unders Thursday Strength – Power Snatches EMOM x 5 — 5 Power Snatches @ 50-55 ..read more

“Hey man, you did great today!”  “Yeah, but I scaled.” This one is for the CrossFitters out there:  it’s easy to downplay what you did by saying those awful words, “yeah, but I scaled.”  And frankly, the word “scaling” has garnered a bit of a negative connotation to it.  I want to take a couple of minutes to dive into why the “Rx or not at all” mentality is such a terrible idea. Typically… In my experience, here is what you mean when you say, “yeah, but I scaled.” “I did an easier workout” “It wasn’t as hard as what you just did” “I’m not nearly as fit as you are so there ..read more

Sleep and nutrition are two pillars of health that often influence each other more than we realize. Understanding their relationship can help us make better choices for our overall well-being. The Impact of Sleep on Nutrition Quality sleep regulates hunger hormones like ghrelin and leptin, influencing appetite and food intake.  Have you ever noticed when you don’t sleep well you feel more hunger throughout the day? Lack of quality sleep is one reason why. Your body is fighting for energy.  The more you burn, the more you will need to eat and the lack of energy can lead to cravings fo ..read more

Monday “Half Murph” For Time 800m Run 50 Pullups 100 Pushups 150 Air Squats 800m Run Tuesday “Jackfruit” 10-9-8-7-6-5-4-3-2-1 For Time Deadlifts (225/155) Toes to Bar -directly into- 1000m/800m Row Wednesday Strength – Snatch Complex 3 TNG Squat Snatch + 5 Overhead Squats -then- “Papaya” AMRAP 8 300 Double Unders 50ft DB Walking Lunge in Farmer’s Carry (50s/35s) 50ft DB Walking Lunge in Front Rack (50s/35s) 50ft DB Walking Lunge in Single Arm Overhead Position (50/35) Thursday “Dragonfruit” Teams of 2 – Each For Time (5 Sets) 12/10 Calorie Row 10 GHD Sit Ups 12/10 Calorie Row 10 V-Ups ..read more

Using the scale is not the only means of measuring success.  In fact, it is probably one of the most overused, and least valuable, metrics for success.  What happens when you begin to measure things that carry more value to your goals? Now, don’t get me wrong… it is a measurement and an objective one at that.  It is a number, after all.  There’s no hiding from a number. But, in all fairness, let’s take a look at why you would use it and why you might want to find a different success metric. The Scale Is Important? Depending on what your main reason is for starting to chang ..read more

Monday “Madagascar” EMOM x 5 Sets Min 1: 10 Back Squats (60-65%) Min 2: Max Effort Air Squats Min 3: Recovery Bike Tuesday Strength – Clean Complex 3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats -then- “Alex & Marty” For Time 15-12-9-6-3 DB Devil’s Press (50s/35s) 42-36-27-18-9 AbMat Sit Ups Wednesday Skill Work Ring Muscle Up Practice -then- “Crack-a-lackin” AMRAP 15 [2 Rounds] 800m Run 50 Wallballs (20/14) -into- Max Effort Burpees to Target Thursday Strength – Snatch Complex 5 Snatch Push Press + 1 Snatch Balance -then- “Skipper” For Time 5-4-3-2-1 Power Cleans (185 ..read more

As a busy parent with a full plate of responsibilities, finding time for fitness can feel like an impossible task.  Between work meetings, school pick ups, and endless household chores… the idea of squeezing in a workout can seem overwhelming.  In this post, we’re going to explore how setting realistic fitness goals and group classes can help you optimize your time and achieve lasting results. Setting Realistic Fitness Goals The first step to incorporating fitness into your busy schedule is setting realistic goals.  Instead of aiming for hours at the gym, focus on small [and ac ..read more

Proper hydration helps maintain optimal physical and cognitive performance during exercise. Dehydration can lead to fatigue, decreased coordination, and impaired decision-making, all of which can hinder athletic performance. Why is it so important to stay hydrated Temperature Regulation: Sweating is the body’s primary mechanism for cooling during exercise. Adequate hydration helps maintain normal body temperature and prevent overheating, which is especially important during intense or prolonged exercise sessions. Electrolyte Balance: Sweat contains electrolytes like sodium, potassium, and c ..read more

Monday Strength – Snatch Complex 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats -then- “Philly Cheesesteak” AMRAP 7 5 Box Jumps (30/24) 7 Toes to Bar 9 Wall Balls (20/14) Tuesday “Cuban Sandwich” AMRAP 15 1-2-3 Rope Climbs 5-10-15 Calorie Air Bike *Restart after 3 climbs and 15 calories Wednesday Strength – E2MOM x 5 Sets Muscle Cleans + Strict Press* *10+10, 8+8, 6+6, 4+4, 2+2 -then- “Italian Sub” For Time 25 Burpees Over Rower 50/40 Calorie Row 25 Burpees Over Rower Thursday “Lobster Roll” Part 1 – 5 Sets Each For Time 50ft DB Walking Lunges (50s/35s) 12 DB Front S ..read more

As a parent of small children juggling the demands of family and work, it’s all too easy to let self-care fall by the wayside.  We often find ourselves caught in a never-ending cycle of guilt, feeling like any time spent on ourselves is time stolen from our loved ones or our careers.  But what if I told you that prioritizing yourself isn’t selfish – in fact, what if I told you that prioritizing yourself is vital for you to be the best parent [and employee] you can be? Let’s take a second to break down this guilt cycle and explore why putting yourself first is not only acceptable but ..read more