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Why High-Intensity Training (HIT) Is Good For You

Today there are so many fitness programs and classes available it can be overwhelming to decide how to train. If you are researching training programs you have probably heard of High Intensity Training (HIT) or High Intensity Interval Training (HIIT). HIT is incorporated into many classes and has grown in popularity due to its ability […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 14 Banded Glute Bridges 12 Reverse Lunges 8 Air Squats 6 Deadlifts 4 Box Jumps Weightlifting Box Squats (3 Reps Every 60 Seconds For 8 Rounds) Today’s workout is geared at power development. This type of work is incredibly important to develop […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row Then 2 Rounds 10 Reverse Lunges 10 Banded Good Mornings 10 Half BurpeesGet into teams of 2 and complete a 800 meter row, switching every 200 meters. While one partner rows the other must hold elbow plank. Metcon […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 50 Jumping Jacks Then 2 Rounds 7 Romanian Deadlift 7 Shoulder Presses 7 Ring Rows 10 Banded Pull Aparts (1 round overhead, 1 round front) 10 Banded Good MorningsHalf class start with row and other half on Jumping Jacks. Weightlifting Close […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Jumping Jacks 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 Banded Glute Bridges Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs Weightlifting Deadlift (5-4-3-2-1-1-1) Today working up to a heavy single conventional […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run or 500m Row General Dynamic Warm-up Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle Taps Outside Ankle Taps High Knees Butt Kickers High Skips Carioca Jumping Jack Shuffle Elbow-2-Ankle Lunge + Reach Metcon Jerry 1.5 (Time) With […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 rounds of: 8 Bent-over Rows (pronated grip) 8 SDHP 8 Push Press 8 Bent-over Rows (supinated grip) 8 Barbell Curls 15 Banded pull-aparts 15 Banded Pushdowns Weightlifting Floor Press (5-4-3-2-1-1-1) In 15 minutes work up to a 1RM or heavy […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Warm-up (No Measure) Tabata 5 Rounds 20 Seconds On/10 Seconds Off Speed Steps Wall Balls Hollow Rocks Then 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Back Rack Reverse Lunges 10 Bird Dogs (5 each leg) Weightlifting Power Clean (3 Reps Every 90 […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rowling Each Partner Does 3 Rounds For every meter over or under a 100, your partner does that many wall balls Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3 Snatch Lands (2 in, 4 in, […]

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 10-8-6-4-2 Renegade Row (on each side) Yoga Push-ups 2X Banded Pulldowns Weightlifting DB Neutral Grip Floor Press (4 Sets of 8 Reps) Today will be a superset of DB Bench and ring rows with rotation. Use 2 sets to work up […]

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Derek Williams

CrossFit Coach

The questions ‘what does CrossFit mean to me’ and ‘Why do I want to be a coach’ come down to a simple quote that I immediately thought of. “It’s not the years in your life that count, it’s the life in your years.” – Dr. Edward J. Stieglitz
He wrote that in a book on longevity, and I believe that CrossFit has added life to my years and is responsible to adding life to the years of countless people and will continue to do so for many years. I have more life in my years because I’m more physically fit, because I have developed a habit of working out 4 times a week, because I track macros and count calories and because I don’t have to figure out what I’m going to do in my workouts. I feel better, I’m able to be more active with my family and friends, and I’m generally happier than I would be otherwise. And that’s all because of CrossFit. I thought about exploring coaching a while ago because I thought it would be a good way to develop my knowledge of the sport as well as help me develop coaching skills that jobs that I want in the future are looking for. Becoming a coach has given me experience with managing different personalities, meeting people where they are, motivating people in the most effective way and advance my understanding
of this sport and fitness in general. But more importantly, I add different energy, experience, capability, and level of respect to the coaching team.

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CrossFit Level 1 Trainer

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Chris Jackson

Fitness Coach

Our wealth is our health…I truly believe there is no better investment any of us can make than in our mental and physical health.   Living an active, healthy lifestyle enables us to get more out of life and live it to the fullest.    As a lifelong runner, I came to Widespread looking to find balance in my fitness by building strength and power.  What I found was a community of people who motivate, encourage and support one another inside and outside the gym.  Coaching at Widespread gives me the opportunity to help our athletes on their journeys toward health and fitness.  Learning new movements, improving technique and hitting PRs motivates athletes of any age, and it’s critical for those of us who want to continue growing.   Life is better together, but life is rich and full when you are healthy and fit.

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CrossFit Level 1 Trainer Course

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Amy Poshusta

Fitness Coach

As I have reached my mid-40s, my desire to find balance in a healthy lifestyle has peaked; balance in how much I train or workout, how much emphasis I place on healthy food choices and how much time I spend socially connecting with my family and friends.  To me, CrossFit is this balance.  It is the overlapping region on my own personal Venn diagram of training, nutrition and lifestyle, and it is providing me the best quality of life and health.  It is about challenging one’s capabilities with new and demanding workouts, nurturing bodies to grow and supporting mental health with a super fun community of like-minded and encouraging people.  CrossFit is challenges and rewards. It is individually competitive and collaborative.  It has pushed me to better how I move and to mentally persevere.  And as a result, I am the strongest, and perhaps the happiest & healthiest, I have ever been in my whole life.

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CrossFit Level 1 Trainer Course

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Erica Erickson

Fitness Coach

When I sit down to think about what CrossFit means to me this is what comes to mind…..self-confidence, strength, peaceful mind, supportive tribe, willingness to get out of one’s comfort zone, and not being afraid to show weaknesses.   Growing up playing sports, becoming a mom took a toll on me physically and mentally.  After our first set of twins, I tried to stay active, but after our second set, I found I didn’t have time.  I woke up one day sick of being tired, out of shape, and I knew I wanted to be a better roll model for our children.   After getting the courage to ask a friend about her CrossFit classes, I signed up for a No Sweat Intro.  After meeting with Matt, I just knew it was something I had to try or I would always wonder “What if.”  I quickly fell in love with everything about it.  The variety of the classes, the community that pushes you to step outside your comfort zone, and the incredible coaches who help you believe in yourself when you feel like stopping because you haven’t work out in years.  CrossFit has dramatically changed my life and I LOVE helping others realize the same benefits in their lives.  Knowing that I get to assist others become stronger, both mentally and physically, is the foundation of why I love being a coach.

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CrossFit Level 1 Trainer Course

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Ani Monroe

Fitness Coach

Coming Soon!

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Brand X Method Kids Course
 National Exercise Trainers Association
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Kari Kirkendall

Nutrition Coach / Event & Media Director / Youth Fitness Director

CrossFit literally changed my life. Now I know this sounds cliche or a little extreme, but it honestly did. CrossFit not only gave me a self confidence I had no idea I could posses, a self love I didn’t think was possible and an outlet to any challenge life threw my way, but also gave me my husband, my way of living and a discovery into a passion that consumes my life in the best way possible.

What I do every day is incredible. Every day I see something amazing and inspiring happen to people that I truly care so much about. And what I am talking about has nothing to do with being able to deadlift a huge amount of weight (although that IS awesome and I am always pumped when that happens) it’s about athletes coming in with stories about being able to do something they haven’t been comfortable doing in over 2 decades (whether it’s fitness related or just wearing a piece of clothing), or seeing two children under the age of 10 tell their mom and/or dad they want to be strong like them some day, or watching people become comfortable in their own skin in a way that 3 months ago they never thought they would ever be able to do. It gives me a passion and a drive to never stop doing what we are doing.

CERTIFICATIONS

CrossFit Level 1 Trainer Course
 CrossFit Kids Course
 Brand X Method Kids Course
 Precision Nutrition
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Matthew Kirkendall

Head Coach / Owner

To me CrossFit means opportunity……..

Suffering a stress fracture to my femur, while training for my first 100 miler ultra, I sought out a different outlet to prove my fitness and stay active.  CrossFit gave me this opportunity.  Besides mostly disproving my actual fitness level, it provided me with a incomparable challenge and more accurate way to set physical and mental limits for myself.

Going through heart breaking personal struggles at home and making the life changing decision to move out west alone, away from friends and family, I arrived craving personal connection and sense of belonging.  CrossFit gave me this opportunity.   All it took was suffering side by side through a WOD before it felt like I had been a part of the community for years.

Years of reading, studying, testing everything I could on fitness and what is meant “to be fit” could only be so gratifying, I wanted to share my knowledge, experience and passion with others.  CrossFit gave me this opportunity.  It’s the feeling and joy I get when, I am able to coach a new athlete through a task that seemed impossible minutes before or see their face light up when a movement feels effortless after weeks of struggle, that makes me realize this is what I was meant to do.

Whether it be working for a national corporation or coaching at the local box, I have often questioned their ways of doing business, claiming I could do it better if only it was my business.   CrossFit gave me this opportunity.   Operating a successful fitness facility is a dream come true and proof that I can accomplish anything with the determination, patience, sacrifice and the opportunity.

PRIOR ATHLETIC EXPERIENCE:

  • Leadville Trail 100 Run
  • Ironman Lake Placid
  • Bel Monte 50 Mile Endurance Run
  • Leadville Marathon
  • Several other triathlons and running races of various distances

CERTIFICATIONS

Pain-Free Performance Specialist Certification
 CrossFit Level 1 Trainer Course
 CrossFit Level 2 Trainer Course
 CrossFit Aerobic Capacity Course
 CrossFit Movement & Mobility Course
 CrossFit Weightlifting Trainer Course
 USA Weightlifting Sports Performance Coaching Course
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