Monthly Archives: July 2016


During a CrossFit workout he took of his shirt! Wait…your not getting it.


There is an increasing standard occurring at our gym lately. T-shirts are coming off more than usual. Some might attribute the shift of dress code to the summer humid-weather in Florida but I have noticed otherwise. For example, I've had a adolescent kid come into my evening classes with his mother and father for the past 5 months. In the beginning he would sit on the side and watch his parents CF. Then for reason of boredom or discipline by his parents he began to do some of the workouts with us. I would help him out as much as time [...]

During a CrossFit workout he took of his shirt! Wait…your not getting it.2016-07-31T12:22:12+00:00

Cherry Picking Does Not Equal Fitness


In the CrossFit community, there is a popular phrase called “Cherry Picking”. Cherry picking refers to choosing workouts or movements that you are good at, or that you like, and showing up to workouts that only include those movements. It means having some bias to the workouts, so much so that you would alter the days you show up, depending on the workout. CrossFit prepares us for the unknown and unknowable. A huge component of the programming is the constant variety of the movements and workouts. This program works, and we have seen proof of that time and time again. The moment you start [...]

Cherry Picking Does Not Equal Fitness2016-07-26T14:24:42+00:00

Iron and The Soul


I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely. When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and [...]

Iron and The Soul2016-07-25T17:26:33+00:00

18 Mobility Drills [Ebook]


Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilizations. 1.Soft Tissue Work There are a number of modalities [...]

18 Mobility Drills [Ebook]2016-07-26T14:31:06+00:00

Pull Up Superset


This is a great way to change up your pull-up training. This superset is unique in that it moves from a movement of HIGH FORCE, low velocity to an exercise of low force, HIGH VELOCITY all in the same set. Strength and Muscle Endurance all in one. Video Link

Pull Up Superset2016-07-24T16:18:20+00:00

Social Media Wait For No One..Get With It Or Get Lost


There is no doubt in my mind that if you are passionate about what you do that you have great knowledge and understanding in the trade. Unfortunately, It doesn't matter what you know if nobody knows you exist Sure word-of-mouth might get you there but you'll have better luck watching paint dry before you ever become profitable enough to make your passion a full-time job or one that ever provides a living for you and your family. I don't understand why more people aren't posting often online. It's as if they are hoping that social media will go away. That isn't the case [...]

Social Media Wait For No One..Get With It Or Get Lost2016-07-24T15:55:28+00:00

You are more than just a coach


Your objective is to give your members the best hour of their day. If you create an environment that is drama-free, where members feel safe, where you entertain, educate, and inspire, where you really care about your members and make them feel important. -Ben Bergeron How Do We Do That? People come to us as an escape. This is an hour out of their day where they want to challenge themselves, empower themselves, and come out feeling good about themselves. Fitness is the tool we are using to do that. Everything we do from being the best coach we can be, [...]

You are more than just a coach2016-07-16T19:12:12+00:00

The Holy Trinity of Business: Quality, Profit, Fun


These three variables have proven to be the hallmark of my business. It has allowed my business to maintain a level of excellence I'm proud of, provide a salary for me and my coaches, and keep a smile on my face while I do it. 1.Quality  CrossFit CEO, Greg Glassman said in a seminar I attended 5 years ago to gym owners that as a business, success was predicated on "the blind and relentless constant pursuit of excellence.” Encouraging us to become the very best possible for the interest of our clients. This pursuit drives the quality of our program from the [...]

The Holy Trinity of Business: Quality, Profit, Fun2016-07-13T11:34:45+00:00

Today marks an exciting transition for our company


Since the days of training clients out of my sisters garage over 6 years ago my vision has always been to use CrossFit and it's methods to get others in shape; look better and feel better. Today our vision remains the same. As the years went on what I came to realize was that as CrossFit got bigger there were many stereotypes that I would hear about that just weren't true. In alot of the Introductions that I completed many would admit to the fear of getting hurt or CrossFit being "too intense" for them. As time went on we knew [...]

Today marks an exciting transition for our company2016-07-10T20:57:08+00:00

Everyone is talking about the importance of marketing but nobody knows what it really means


CrossFit founder and CEO Greg Glassman said he could tell what makes successful business, more specifically a CrossFit affiliate thrive, “It’s the blind, relentless, constant pursuit of excellence.” He explained that the driving force of each affiliate should be trying to make it better. Since first hearing that lecture in 2011 I have made it a mission to make excellence my marketing campaign. I did that by creating trust in our brand by simply showing off what we do everyday. People caught interest to that and our business has continued to grow because of it. What I've noticed with traditional marketing [...]

Everyone is talking about the importance of marketing but nobody knows what it really means2016-07-08T11:33:20+00:00

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