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What is “Murph”? It’s a hero workout but if you haven’t done it in the past here is a little back story.  Lt. Michael Murphy was a Navy Seal that was killed on a mission while in Afghanistan. His position and that of his three other teammates was compromised by several goat herders. In the […]

So, you finally did it! Congratulations! Was it a pull-up? Was it 15 lbs. off the scale? Was it your first 5K? Great! Now get back to work. The people you’ll meet here are in it for the long haul. And they need you too! I was talking to a friend today about how tomorrow is

CrossFit is dangerous. I hear this all the time. Almost every day. Mostly by people who have never tried it or been to a CrossFit gym. They all had a friend who heard that their uncle’s co-worker’s daughter tried CrossFit in Panama once and she cut her hand. So, you know, super dangerous.  First off,

What do you think is normal? Is it normal to hit the snooze button repeatedly for an hour every day? Is it normal to deadlift twice a week? Is it normal to eat junk food daily? Is it normal to exercise every single day?  “We are what we repeatedly do. Excellence, then is not an

You’ve heard it all before. Nutrition is 4000% of the equation. Abs are made in the kitchen. You can’t out train a bad diet. (Insert other witty saying here.) While my percentages above might be off, there is something to these old fitness cliches for most people. We are in the gym for typically an hour a day,

I was training a group of people outside of the gym the other day. We were doing sprints in the parking lot. It was a tough part of the workout but everyone was having a good time, smiling and high-fiving each other. I was happy they were having fun, training hard and felt lucky to

Life is tough! We get it so we figured we’d come up with some reasons for you to not go to the gym today.  1. Your bed is so comfy. 2. You forgot to pack your weightlifting shoes. 3. You got out of work 30 minutes late. 4. The Yankees are playing and they only have 160 games

The turkey, the sides, the desserts!!! Yes, Thanksgiving is a pretty amazing day for those of us who like to eat but it can quickly derail all of our progress we’ve made in the gym lately. It’s also the beginning of the holiday season where you’ll be invited to party after party and your self

I get it. You love to work out. So do I. But are you reaching your potential if you’re not taking care of yourself? Ideally, you want to recover as best as you can after each workout. The faster we do that, the more we can get out of the next session and the better

You’ve probably seen “Open Gym” on the schedule at your local CrossFit gym but you’re a little worried about going and doing a workout by yourself. You are not alone. While we think that group CrossFit classes are best for your athletic development, occasionally you may only have time to make it to a scheduled