5 Ways to Jumpstart Your Morning

Wake up, hit the snooze. Lay there. Hit the snooze, again. Pretend like you’re getting 15 minutes more of quality sleep… finally get up. Groggily get up and start trying to piece together your day while slowly allowing reality to set in, you’re running late. Fuck. You’re late for work… Sound familiar? This is probably

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Travis Marunde: My Story

  In 2010 I weighed 280 lbs.  Despite my efforts to be healthier and lose weight, spending hours in the gym multiple days a week and trying to “eat better”, nothing was working. I wasn’t seeing any results.  I was discouraged.  Being so unhealthy and so far from where I wanted to be, I started

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Gold, Silver, or Bronze (Coach Giff)

What you TOLERATE for is what you END UP WITH.  If you settle for good enough that is what you will get.  Reaching beyond what you think you are capable of and not being settled will get you your gold.  That is when barriers are broken and goals are met. This is where a group

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A Fitness Guide: Pt. 1 – Your Why

“Where do I start” is one of the most commonly heard phrases surrounding fitness, health, and weight loss. People have motivation and inspiration but, no real direction or set goals. We see thousands of success stories on instagram and little to no stories or photos on the COUNTLESS failures, setbacks and mishaps. The beautiful inspiration

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Get Outside, Like Your Life Depends On It

There is endless research on the benefits of being outside. I’m not even talking about working out, outside, or running outside, or rock-climbing, just literally being outside. And if you really want to up the ante, you can walk outside. Yes, that’s correct, WALK. Architect Frank Lloyd Wright, a famous American architect with artistic contributions

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Monday – Closed for New Years Day

We will be closed Monday, in celebration of New Years Day. All emails and phone calls will be returned promptly, on Tuesday (as long as Sofia does her job). From our family to yours, we want to wish you all the Happiest of New Years. CHEERS! to 2018!


3/22/2017 A: Metcon (No Measure) Every 5 minutes, for 30 minutes (6 sets) for times: Row 500 Meters/Run 400m 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. B.: Every 90 seconds, for 12 minutes (2 sets of each): 1. – 60 seconds of Reverse Snow

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3/21/2017 A. EMOM: Snatch (Every 2min x10 – 1 snatch lift-off + 1 full snatch) Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause

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3/20/2017 A1. : Back Squat (3×8 @ 31X1) Rest 90sec between movements A2.: Pull-ups (3×8 @ 2110 tempo) rest 90 sec between movements A3. : Bottom’s Up Kettlebell Carry x 100-Feet (50′ each side) + Metcon (Time) 21-15-9 Dumbbell Thrusters (50/35) Burpees


3/17/2017 CrossFit Open WOD 17.4