Get Started

We train athletes, professionals, emergency responders, stay-at-home moms, you name it. So what’s stopping you? Either you don't know what to do, you don't know how to do it, you don't have the resources, or maybe you're just plain afraid. Once you figure out what's getting in the way, it's a lot easier to start.

Get Started - FREE Class!

Why CrossFit?

You are very likely here for one reason. On some level you are not satisfied with the way your body looks, feels, or performs. You’ve tried other training methods that didn’t work and you’ve come to realize that you could probably use some help. That’s okay, because we know exactly what's missing.

Learn More

You Earn Your Body

Easy steps do not work. They only lead to more easy steps. Hard steps work better. You can try to live by the opposite creed and aspire to a life in which everything worthwhile comes easy. But nothing worthwhile comes easy. Half-efforts do not produce half-results. They produce no results.

Get the results you deserve!
Page 1 of 912345...Last »

Mar 5th, 2014

Read More


We all like to see ourselves as rational creatures, separate from the lowly animals due to our superior ability to think and reason. But that idea is only kind of true. What actually makes us different from other animals is not just our power of reason, but the fact that we laugh, cry, sweat, and feel all sorts of different emotions. We are in fact emotional creatures as well as rational ones. And though we like to believe that most everything we do is controlled by contemplative thought, what most often dictates our behavior is the emotion we feel in the moment.

Add an unfamiliar or adverse situation and just about all rationality goes out the window. We begin to let our emotions take over and we pretty much just run on auto pilot.

Only with great effort, focus and discipline can we reason our way through these periods and respond intelligently. But seeing as our rational mind is much weaker than our emotional wiring, presence of mind is something that needs practical training, practice, and experience.

The first step is to see the need for it, to want it badly enough to be willing to work for it.

Mar 3rd, 2014

Read More


Imaginary problems are insurmountable. How can you solve a problem that doesn’t really exist?

The ability to direct our attention and then to act only on what we can control enhances our effectiveness as people and as athletes. To focus on things that are beyond our control is to misdirect energy, waste time, and doom us to frustration and failure.

Where to focus? Start with the proper time element, the present moment – the current task. The past is beyond our control; the future is not yet within the limits of control. The only opportunity for control lies in the athlete’s present, in the matter of the moment.

But focussing in the present is not always the easiest of things to accomplish. Stuff can get stuck in our brains and distract us. At times these distractions are instantaneous and startling (a loud noise or bright light) and sometimes these distractions are lifelong and omnipresent (abuse, unresolved issues). Psychologist and psychotherapist Albert Ellis created a list of personal beliefs that he felt resulted in most of life’s misdirected attentions. He spent his career trying to get people to actively avoid them. The page numbers are from his book, A Guide to Rational Living.

If drawing your attention to this list makes you aware of even just one thing that might be serving to distract you from being able to focus 100% in the moment during competition or training, then sharing it here is worthwhile.

10 Irrational Beliefs – Albert Ellis

1. You must have approval all the time from the people you find significant (101).
2. The idea that you absolutely must be thoroughly competent, producing every time, all the time (115).
3. Other’s, particularly superiors, must treat you fairly and justly and it’s terrible if they don’t (127).
4. Things must go the way you’d like them to, and it’s catastrophic if they don’t (139).
5. You must be miserable when you have pressures and difficult experiences; and that you can do nothing to make your situation better.(155).
6. It’s terrible if you don’t immediately find solutions to your problems (163).
7. It’s easier to avoid responsibility and be passive or even quit than to take charge of your life and situation (177).
8. The idea that your past remains all-important and because something once strongly influenced your life, it has to keep determining your feelings and behavior today (187).
9. The idea that people and things absolutely must be better than they are and that it is awful and horrible if you cannot change life’s grim facts to suit you (197).
10. You can gain happiness by inertia or by uncommittedly “having fun” and passively waiting/hoping for the right things to happen to you. (207).

Feb 26th, 2014

Read More


In order to see improved results, you have to be accountable to yourself. This is nothing more than
1. making yourself aware of what’s actually going on in your life, and
2. actively deciding whether or not you find these things to be acceptable.

A simple way to get started in this process is to remind yourself to reflect upon where you currently are, and where it is that you want to go. Try asking yourself a few questions about how you feel, about the results you are getting, and what can be done differently to get more optimal results.

For example, create some time for yourself and focus on an issue that’s important to you (maybe your health and fitness?) and ask yourself the following questions:

What is currently happening?
What am I trying to achieve?
What’s going well and why?
What’s not going so well and why?
Is it affecting me, or am I behaving indifferently?
Is it affecting others, and do (should) I care?
What can I do differently going forward?
Where can I get help?

This isn’t an algorithm. There really aren’t any rules here. It’s just a simple way to start toward a process that can get you on the path to improving your results.

Feb 24th, 2014

Read More


Mental toughness is a skill, not a talent or a gift of nature. It is learned and developed.

It’s the individual that must determine whether to choose a path of honing his or her mind toward a course of strength, power, and preparedness. It is a personal choice to take control of one’s abilities and strive for success.

Mental toughness is a process of using your mind to gain the most from your abilities and is very often, the difference between being a talented person and being a successful one.

Feb 14th, 2014

Read More


Nutritionally, humans can only exist in one of two states: fed or unfed.

Fed = eating and storing calories (continues for much longer period than just the time it takes to shovel, chew and swallow).

Unfed = Not eating or storing calories AND now currently burning stored calories

Recent research suggests that we spend as much as 20 hours a day in the fed state. In other words, we are constantly eating and storing food and we never really give ourselves a chance to burn any of it off.

You can argue all day long about how you “need” your excess sugar intake today for Valentine’s. It’s just one day you say. No problem, whatever works for you. But just note, isn’t that what you just said at Christmas about the St. Nick candy? “It’s just one day,” (but in reality you bought so much, it was laying around for at least a week). Next it’s Easter candy.

Seriously, add Christmas, Valentine’s, Easter, Halloween, and Thanksgiving together, and be sure to include a dose of reality (a week’s worth of candy laying around your house) and you have 5/52 weeks, or almost 1/10th of the year.

Free candy? Gee thanks…

Feb 12th, 2014

Read More


While the work or play is on…don’t constantly feel you ought to be doing the other. Franklin Adams

Each man is capable of doing one thing well. If he attempts several, he will fail to achieve distinction in any. Plato

Give me a man who says this one thing I do, and not these fifty things I dabble in. Dwight Moody

When walking, walk. When eating, eat. Zen Maxim

All I want out of life is that when I walk down the street, folks will say, “There goes the greatest hitter who ever lived.” Ted Williams

I think a bunch of famous dead guys are trying to tell me something…I’ll try to get to it after I’m done texting this link to my Facebook page as I drive to the Starbucks to show off my new Donut App.

Or maybe I’ll just try to make a better decision.

Feb 10th, 2014

Read More


We often look at the world from the perspective of risk vs. reward. If we find the reward to be attractive enough, we become interested in expending the risks involved in obtaining the reward.

I recently took another look at a business strategy book from 2007 by Michael Raynor, The Strategy Paradox. The book is about managing risk, and the author basically argues that strategies that are normally associated with success look very much the same as strategies that lead to failure as well. In other words, there is a “Strategy Paradox” in that risk is highly correlative of both success AND failure.

Nothing really remarkable there, but the author goes on to make his unavoidable conclusion that the opposite of a “success strategy” is not really one of failure, but one of mediocrity. An end result of either failure or success is derived from taking high level risks. Mediocrity is the result of avoiding risk.

How to specifically manage a risky strategy is a topic for another day. The purpose here is only to point out that a life devoted to providing yourself with a thick layer of bubble wrap is also a life that will likely be devoid of great successes.

Something to think about.

Feb 7th, 2014

Read More


Invest your time working on what you can control. You can’t affect the other stuff, so why waste your time?

What can you control? The list is long, but you can start with three things:
1. Effort
2. Attitude
3. Focus

What you cannot control is others. You can’t control what they say, what they do, or what they think.

How much of your day are you devoting to the latter group? How much of your life?

Feb 5th, 2014

Read More


I didn’t know, I didn’t think, I didn’t care.

Pretty much describes almost every problem we encounter. Somebody (you?) in the chain of accountability dropped the ball in respect to at least one of these.

Endeavor to be expert, to be a master. Cultivate your curiosity.
You can’t have your eye on everything, so it is imperative that you be aware of situations where you are acting outside of your knowledge base. Know what you don’t know.

Are you acting proactively or reactively? Emotionally or rationally?
Are you actually seeing the root problem, or are you just addressing a symptom?

If you don’t, why would anybody else?
Caring is an attitude and your attitude is always a choice.

Feb 3rd, 2014

Read More


You will fail at this. Often.

Be resilient.

You have not one chance, but hundreds.