Just a few housekeeping items to help everyone have a better experience at the gym.  Some are new, some need to be reviewed. Cheer others on- if you finish the WOD ahead of others you [...]

Here are 6 accessory  moves to help build your squat strength.  Some we incorporate into daily workouts already but if you are wanting to improve your squat strength these are particularly helpful if you add [...]

Don't forget our Halloween WOD is this Friday, the Filthy 50/40/30 depending on your level.  Wear a costume you can do burpees or jump rope comfortably with. LADIES NIGHT!!!  April Gillette (6 am class) is [...]

Let's jump back a few steps and just review some nutrition points to help keep us grounded while we keep working on improving what we eat. First off we have the 3 macro nutrients, proteins, [...]

Just a little survey for the week, are you a fan of pumpkin spice or is it the worst marketing idea in the world?  Vote on the whiteboard this week and let's see what the [...]

Looks like we can plan for a full schedule this week.  I will take on two days a week and see how I manage energy-wise.  This will help give Chelsea and Heidi a break so [...]