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 mountain air, the sound of

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 the finish line.  But talk with

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 gym!! I know you just

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 a million new workout programs

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 to say I am NOT

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 don’t have enough time in

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 larger “globo” style gym. We

“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 you will see some of

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.  I’m not a night 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 in your pajamas) everyday. Let’s

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. Being a mom of four

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 out at home IS TOUGH!

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 that our progress will come

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 you’re someone who challenges your

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 aggravated and will keep you

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 shape your life and the

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 water. Months after getting more

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” things, (ie adequate rest and

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 Swings 5 Bent Over Rows

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 10 Banded Good Mornings 10

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 Side Then 2 Rounds 6

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 Press 5 Back Squats 5

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 Metcon (AMRAP – Reps) Teams

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 5 Thoracic Rotations Each Side

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 Shuffle Then 2 Rounds 5

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 Kip Swings 10 Pass Throughs

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 long time to go and

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 Each Side Then 3 Rounds

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 3 Deadlifts 3 Power Cleans

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) Teams of 2 AMRAP x

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 Shrugs 10 DB Bent Over

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 some might roll their eyes

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 Reverse Lunges Then 3 Rounds

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 rows or runs, other holds

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 10 Thoracic Rotations Each Side

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 10 Birddogs 10 Deadbugs 9

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 10 Ring RowsAdd light weight

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 Pull-aparts 5 Thoracic Rotations Each

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 you are feeling rundown or

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 Air Squats Then 3 Rounds

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 Squats 200 Meter Run or

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 5 Thoracic Rotations Each Side

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 3 Power Cleans 3 Front

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 Metcon Metcon (AMRAP – Reps)

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 Pass Throughs Burgener Warm-up (No

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 Stretch Then 3 Rounds 3

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 Walking Lunges 10 Hanging Knee

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 Front Squats 5 Front Rack

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 2 Rounds 50 Single Unders

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 Side 5 Inchworm Push-ups 20

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 Sumo Deadlift 7 Russian Swings

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 Touches One Leg Deadlifts Inside

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, but it will not last

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 Kipping Swings Then 3 Rounds

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 Deadlifts 3 Hang Muscle Cleans

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 Lunges 20 Mountain Climbers Metcon

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 Front Pull-aparts 15 Banded Overhead

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. As the class drew closer,

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 Side Then 3 Rounds 6

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up () Gymnastics Metcon (No Measure) EMOM x 10 Minutes Minute 1: 30 Seconds Max Reps Double Unders Minute 2: 15 Hollow Rocks

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 Throughs 20 Banded Front Pull-aparts

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 Throughs Then 2 Rounds 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 20 Sec On, 10 Sec Off Jump Rope Mountain Climbers Ring Rows Alt. Reverse Lunges Inchworm Push-ups

Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact if you’re short on time you

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 20 Skip Jacks 20 Box Toe Taps 20 Banded Lat Pulldowns Then 3 Rounds

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 Box Jumps Then with empty barbell 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 20 Seconds On, 10 Seconds Off Jump Rope Banded Good Mornings Deadbugs Goblet Reverse Lunges Weightlifting Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 60 Seconds Row 10 Hollow Rocks 10 Supermans Then 3 Rounds 5 Wallballs 5 Box Jumps 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2Rounds 15 Overhead & Back Arm Swings 15 Cross & Back Arm Swings 30 Jumping Jacks 10 Medball Plank

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick 2 Rounds 10 Pass Throughs 10 Hang Muscle Snatches 10 Snatch Grip Behind Nick Push Presses 10

Widespread CrossFit – Junior Wranglers View Public Whiteboard Warm-up Warm-up (No Measure) Ani Says Mobility Metcon (No Measure) Stretch Circle! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x15 Teams

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Birddogs 20 Banded Glute Bridges 10 Goblet Squats 20 Jumping Jacks 2 Elbow To Ankle Lunges

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Banded Pass Throughs 10 Banded Overhead Pull-aparts 10 Banded Frot Pull-aparts Then 2 Rounds 20 Jumping

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

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 Touches One Leg Deadlifts Inside

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Birddogs 20 Banded Glute Bridges 10 Walking Lunges Then 2 Rounds 5 Romanian Deadlifts 5 Hang

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row, switching Every 200 meters. While one partner is row, the other does AMRAP

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Jumping Jacks 20 Banded Front Pull Aparts 20 Box Jumps 20 Baned Overhead Pull Aparts 20 Ring Rows

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Birddogs 10 Donkey Kicks Each Side 10 Goblet Squats 10 KB Sumo Romanian Deadlifts 50 Single Unders Then

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row Then 3 Rounds 5 Romanian Deadlifts 5 Deadlifts 10 Bent Over Rows 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row Then Solo 2 Rounds 2 Elbow-2-Ankle Lunges Each Side 30 Jumping Jacks 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Banded Glute Bridges 20 Banded Good Mornings 10 Box Jumps 10 Goblet Squats 10 BirddogsUse black

Widespread CrossFit – Junior Wranglers View Public Whiteboard Game Metcon (No Measure) GAME DAY!!!!!!Today is the last day of the session so we can have a GAME DAY! But we

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 3 Deadlifts 3 Hang Power Cleans 3 Power Cleans 3 Front Squats 3 Push Presses 3 Push

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) While one partner roam rolls their lats other completes 40 Jumping Jacks 20 Banded Front Pull Aparts 20 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick 2 Rounds 10 Pass Thrus 10 Snatch Grip Behind Neck Push Presses 10 Overhead Squats With Barbell