Reverse lunges offer several advantages over forward lunges. One advantage is that they place less stress on the knee joint. This is because the movement

Osoba Przyjmująca Zakłady Sportowe Hasło Do Krzyżów Zakłady Hasło Carry Out Krzyżówk Content Przyjmują Zakłady Na Wyniki Zawodów I Raffgier Sportowych Krzyżówk Jak Grać, Żeby

So many of us think that the most important part of recovery outside of the gym is a rest day.  While this is important, one

This past week our family of six took to the ski slopes for our first skiing spring break.  Within the first hour, I was wishing

Coaches ask you to ensure you show up on time, because we know how important it is for you to warm up your body before

Many times we are our harshest critics.  We beat ourselves up for all the small things we could have done better. We beat ourselves up

Confession: Last week I ditched working out seven days in a row. Why? It was cold out, it was dark and I was visiting family.

Have you ever wondered why so many coaches sound like a broken record when explaining the metcon? You might hear a lot of, “go lighter,

We preach consistency a lot in the gym because we feel it should be the foundation of everyone’s fitness journey, no matter if you are just starting out

You have busted your ass in the gym for months.  You are seeing muscles that you didn’t know existed.  You are able to fit in your

You’re never too old to get stronger and challenge your body to learn new things. Unfortunately, intimidation and skewed perspectives create barriers for women who

We all wanted to be the cool kid back in middle school.  The kid who could do it all and made it look effortless.  Well just like

We’ve all been there.  Perhaps you took a nice vacation and chose to let your body rest and recover….SMART!  Maybe you’ve been slammed with work and

One of the most common questions I receive from new athletes is “How often should I workout?”. My response is always the same “Depends on

The main goal for most, if not all, of our athletes, is all around health and fitness.   This means being strong and fit at the same

All of us joined the gym for different reasons.  Maybe it was coming off a doctors appointment with some news of borderline high blood pressure. 

Are you one that sets healthy goals and by the end of January you find yourself saying “I will get started tomorrow.” “I will find

Group Fitness is just one option we offer our members. Our group classes are 60-minutes in length. During that time we are moving from start

I’ve been nursing a sore shoulder for what feels like months now.   It has been so long I don’t recall what it feels like to

In my opinion inconsistency is one of the biggest reasons for minor aches and pains. And I am not just talking about inconsistency in your

I am writing this about 4 months postpartum and while I obviously have a million and one things to learn, there are a few key

Ok, things might look a little different this year for festivity and family gathers. One thing might not change is the food. We all have

All the messiness of the last 6 months continues to teach us a lot about ourselves. It reveals what we value, what we fear, and

Motivation is a feeling. Just like being angry, sad, happy or mad, motivation is a feeling that can come and go. It can depend on

Every one of our workouts begin with a warm up. The warm up usually lasts 8-10 minutes depending on the workout of the day and

I recently enjoyed a long run on a beautiful mountain trail and reflected on how restored I felt afterward. There is just something about crisp

To most, the sport of road cycling looks like an individual sport.  They see one rider working their butt off (literally) to beat everyone else to

Is Wednesday your normal rest day? Did you know that it is possibly one of the most important days for you to come into the

We all know that exercise is good for our health. We read it on every magazine cover and see it on every commercial. There are

First I want to say this is my first child, so my experience with fitness through pregnancy is obviously very limited. I would also like

Which one of these have you said to yourself in the last 6-months, year, or since having kiddos? I’m too old to get started? I

It is clear that the fitness industry is changing and what we offer, as a boutique style gym, is very different from that of a

“Im not fit enough.” “I need to get in shape before I can join your gym.” If you do a quick internet search for CrossFit

I don’t have enough time.  I’m too busy.  I’m exhausted.  How will I add one more thing to my schedule?  I’m not a morning person. 

So you may be working from home in your pajamas, or maybe your job has even been affected by the global pandemic (and you’re still

Becoming a parent can sometimes feel like you have no time to take care of yourself. Little to no time to get to the gym.

Right now, working out at home is our reality (at least for the next little bit). We have all probably discovered by now that working

So the gym is closed and you don’t have weights. Most of us can’t do our normal routine and may be getting frustrated or stressed

Global pandemic or not, as flus and viruses surface in the world it’s important to know how your daily practices impact your health. Especially when

Still have that nagging elbow pain that won’t go away? It can prevent you from even picking up your coffee cup if it is really

The environment you place yourself in is arguably the most important decision you can make at any given moment. The actions the environment supports will

I recall when I first started group classes, I showed up with my nerves (lots of them), keys, and water bottle, filled with just that

We have all had not so good days in the gym.  These days seem to happen even when we are doing all of the “right”

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 Minutes 5 Box Step-ups Each Leg 5 Box Jump 5 Kettlebell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Active Straight Leg Raises Each 10 One Leg Glute Bridges Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Banded Front Pull-aparts 30 Banded Overhead Pull-aparts 10 Thoracic Rotations Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 Minutes 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Calorie Row 30 Singles 10 Air Squat 30 Jumping Jacks Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Pass Throughs 10 Banded Front Pull-aparts 10 Banded Overhead Pull-aparts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Walking Lunges One Leg Deadlifts High Skips Fast Feet Butt Kickers Carioca Jumping Jack

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 20 Overhead Arm Swings 20 AcrossBody Arm Swings 10

We have all been there…. 3 minutes into a 15 minute workout you look up at the clock and realize that you still have a

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 20 Skip Jacks 5 Inchworm Push-ups 5 Thoracic Rotations

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Banded Glute Bridges 10 Air Squats 10 Birddogs Then 3 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row 40 Walking Lunges 400 Meter Run 20 Push-ups Metcon Metcon (Distance)

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 20 Skip Jacks 5 Yoga Push-ups 10 Active Shoulder

It’s that time of year again, as we get close to the New Year, many people start to think about their New Year’s resolutions or

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Singles 2 Elbow-2-Ankle Lunges Each Side 10 Banded Good Mornings 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600 Meter Run or 800 Meter Row * While one partner

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 40 Jumping Jacks 20 Banded Front Pull-aparts 20 Banded Overhead Pull-aparts 10 Yoga Push-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Skips Walking Lunges Jumping Jack Shuffle Fast Feet Butt Kickers Then 3 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 150 Meter Row 2 Elbow-2-Ankle Lunges Each Side 5 Deadlifts 5 Burpees

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 Minutes 20 Jumping Jacks 10 Banded Pass Throughs 10 Banded Overhead

As the weather turns colder, many of us tend to let our health and fitness routines take the back burner for a few months. Whether

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Roll Back Split Stretch 10 Birddogs 5 Goblet Squats 5 Jumping

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 DB Alt. Renegade Rows 10 Abmat Sit-ups 10 Push-ups 10 Air

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Pass Throughs 15 Banded Front Pull-aparts 15 Banded Overhead Pull-aparts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Perfect Stretch Inch Worms Jumping Jack Shuffle Walking Lunges Then 3 Rounds 3 Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Walking Lunges 10 Banded Good Mornings 5 Burpees

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 10 Banded Front Pull-aparts 10 Banded Overhead Pull-aparts 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Calorie Row 10 Lateral Lunges 10 Banded Good Mornings 5 Rollback-2-Split

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 Minutes 10 Box jumps 10 Jumping pull-ups 10 Kettlebell Swings 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run or 500 Meter Row Then 3 Rounds 5 Romanian Deadlifts 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Abmat Pizza Game *For every drop do 5 abmat situps Then

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Banded Front Pull-aparts 20 Banded Overhead Pull-aparts 5 Thoracic Rotations Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Skips Lunges High Knees Butt Kickers Jumping Jack Shuffle Then 3 Rounds 7 KB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe

Quality over quantity There is a misconception that the more you workout the fitter you will become. This might be true in the short term,

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Overhead Arm Swings 30 Banded Overhead Pull-aparts 5 Yoga Push-ups 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Bird Dogs 10 Banded Glute Bridge Then 3 Rounds 3 Romanian

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Run 20 Banded Front Pull-aparts 5 Inchworm Push-ups 10 Walking

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 100 Jumping Jacks 500 Meter Row Then 3 Rounds 15 Banded

From the moment I hit the “submit” button to finalize my registration for the Level 1 Certification Course, my nerves increased thinking about the class.

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Glute Bridges 10 Bird Dogs 5 Lateral Cossack Squats Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up () Gymnastics Metcon (No Measure) EMOM x 10 Minutes Minute 1: 30 Seconds Max Reps Double Unders

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Overhead Arm Swings 10 Cross Body Arm Swings 10 Banded Pass

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Rollback-2-Split Stretches 10 Banded Good Mornings 10 Lateral Lunges 10 Pass