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As owners and Coaches it is often important to take a step back and ask ourselves, "How are we doing as coaches, leaders, & a constant positive source for the people that surrounds us?"

It is one of those times:)

Collectively as a coaching staff we have decided it's time to rebuild the foundation of some of the essential movements in CrossFit to ensure safety as our #1 priority followed by a close, 2nd Personal Growth & Progress....Ourselves included!!

Over the course of the next few weeks, even months, we will be focusing on "re introducing " best practices for many of the essential movements. There will be a lot of similar techniques taught along with some much improved techniques. We must be continuing to educating ourselves to offer the best possible value to our member ALL the time! We often must go backward to move forward.

I'm sure there will times of uncertainty & frustration. Just know that the entire basis for all the we do, is to best grow all of you each in your own way.

So let's Dive in!!

WEEK 1- Fundamentals of Kipping
*Proper hallow body & Superman(Arch Hold/Banana) - Floor
*How to transfer these proper mechanics on to the rig
*Building momentum while NOT losing "tight form"
*The Kip!
*Kipping Pull up Progression
*Knees 2 Elbow - achieving consecutive reps while keeping form in tact.
*Kipping on the Rings
*Toes to Bar- Partner Drill.. Back to Floor Work! Then apply what is learned up on the Rig


Our team is going to do our absolute best to give you all the tools necessary for success. However, it is up to YOU to use these tools and practice whenever possible.

Best to everyone! Have a Rock Star Week!!!

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Posted by on in Blog
Are you "Fed Up"?

I need your help...

This weekend I watched the documentary "Fed Up" about how the sugar, food, and government industries are purposily making people obese to sell more sugar and processed food.

There was a story about a 12 year old boy who weighted over 300lbs pounds, he was a food addict, and didn't even know it. His brain, and temptations were uncontrolable, and he could not stop himself from eating.

This resonated so emotionally deep within me, that I had to get up, and turn off "Fed Up" because emotionally I could not handle it.

I was frustrated, mad, upset, confused, angry, so many different feelings.

If you have not watched "Fed Up", I encourage you to do so.. Here is the link it will change your mind, perspective, and maybe even your life.

After watching "Fed Up", it made me feel obligated that it was my duty to help people, like that 12 year old boy. It motivated me to change people's lives, get them healthy, guide them to lose 50lbs, prevent diabetes, and not let the agriculture, and government industries win over our health.

"Fed Up" has changed something in me.

I always believed that I never needed marketing for my business.

I always believed that if my services were so good, that nobody could ignore me.

I always hated thinking I was being perceived as a sleezy salesman. I never wanted to be "that guy".

Now after watching Fed up, I feel it is a disservice to the world to not show people how we can help them.

It's not about money, it's about helping people like that 12 year old boy who could not stop eating. If I knew where he lived, I would train him everyday in order to help him fight his battle with obesity.

I just now have realized that without marketing, I can not change anyone's life. I can have the best service, that is so good, yet if nobody knows we exist how can we help anyone?

I want to make an offer to you, your friends, your family, and your co-workers. I want to change as many lives as I can, and prevent this obesity epidemic that our entire country is facing.

If you have over 30lbs to lose, I want you in my facility. I want to work with you, I want to help you, I want to change you.

If you have over 30lbs to lose, and have never tried CrossFit, and you are willing to sign up for a 6-month or 12-month membership (because that's how long it will take to lose that weight, you didn't gain that weight in 1-month or 3-months, and it's unrealistic to think you can lose it in 1 or 3 months) then I want to give you $100 membership credit, and a free Beginners Course to our program.

Will you help me out? We have never done his before, and I feel it's the only way to affect as many people as possible, if you, your friend, or family member has over 30lbs to lose. Then forward and send this blog post to them, give them the guidance to help change their life for the better.

Pay it forward, who knows this one blog could be exactly what someone needs to make a lasting improvement, and be Fed Up enough to make the difference.

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Posted by on in Blog
What is fitness?

My favorite quote within CrossFit is from Rich Froning Jr, he said "God doesn't care about CrossFit". He is right. God doesn't care about CrossFit, but god does care about what CrossFit delivers to our members. 

I had the pleasure, and utter luck to experience yet another CrossFit competition. Let me tell you, that every single person in that room is lucky, they are truly gifted. They all have a full functioning brain, no disabilities, most are cancer free. None are in Iraq getting shot at, nobody is starving, nobody is wondering if they will ever take a drink of water again. Everyone there was lucky to be part of that.

So what? You might have finished last today in every workout. You might not have went UB on your wallballs. You might not have preformed how you wanted. But really at the end of the day, what does it matter? You are alive and in better health, and mental condition than 70% of the human population. Be thankful you can step foot onto that competition floor, that you have had the up bringing and the abilities to do so. 

I'm here to tell you what fitness really is. The deeper edge on why you push yourself mental and physically.  Why you wake up at 430am everyday ready to train or look forward to your class. Why that 1 hour of your day at the box is the best part of your day. It's all about a greater connection we strive for on a daily basis. Some will say its all for money and fame, but that motivation will only get you so far.  I hope the real reason, is about what I am calling fitness.

Fitness is how you handle your life. Fitness is spiritual, fitness is a room full of people who have never met and all becoming friends. Fitness is how hard you will push yourself. Fitness is a priority. Fitness is peace. Fitness is rewarding. Fitness is hard. Fitness makes you better. Fitness gives you confidence. Fitness allows you to encourage others. Fitness gives you courage. Fitness gives you accomplishments. Fitness improves your health. Fitness improves others around you. Fitness is humbling. Fitness is more powerful than you. Fitness is a goal. Fitness is a goal achieved. Fitness is energy. Fitness is life. Fitness is passion. Fitness is a culture. Fitness is you.

Fitness brings people together, for a journey of life and self improvement.  Fitness takes people out of their comfort zones and allows them to improve the lives of others. Fitness allows you to scream for someone you have never met to push harder. Fitness allows that person to listen to you, trust you, and push themselves and you harder.

 What's past all the barbells, bumpers plates, and kettlebells, is the greatest gift we can receive.  It's about a unity, the community that can only be found and discovered through fitness. Take away all the bars, and dumbbells, and all the fancy Rogue gear. Still exercise in a group, bring everyone together to compete and cheer, and you will always find the same cultural unity. The same inner connection, drive,  self-improvement, energy, and inner sprit, that every single person in that room shares. That is fitness. That's what makes CrossFit, CrossFit and us who we are. 

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