By Steve Maze, DPT If you have just started training or have been at it awhile, you may havegotten some kind of nagging ache and pain. It may be a deep ache in yourshoulder, a sharp shooting pain in low back, or a pinching in your hip. Sometimes these aches last a day or two and then go away on their own.But, often times they linger on for a week, a month, or longer. Maybe withsome rest, it stops but then as soon as you start to train again it comesback. And despite doing all the stretching, foam rolling, and mobilitydrills seen on Instagram and the YouTube, it never gets better. Yet, what drives me absolutely nuts (besides than that stupid annoyingpain) is NOT KNOWING what’s going on or what the friggin’ problem is. Take for example, something like shoulder impingement. This is very common ailment in many Crossfitters due...Read more

Thoughts on a healthy approach to this years Cold and Flu Season by Brittany Maze, MSN, AGACNP – What what!!!!! Hey gang, With the leaves beginning to change color and the temperature starting to plummet, we know that fall has officially arrived. While this season brings football, and pumpkin spice everything, it also brings runny noses, allergies and the common cold. Each year we send out an email requesting diligence with handwashing, sanitizing equipment and staying home if you are ill. Although these practices have become embedded into our brains due to COVID-19, we still feel it’s worthy of a friendly reminder to keep everyone safe and healthy.Let’s take a moment and be real here folks. The symptoms of respiratory viruses, from the common cold to COVID-19, are very similar. We must work together, as a community, in order to maintain a clean and virus free environment. How do we do...Read more

SIGN UP HERE Has your pull-up game been stuck at the normal kipping level for a while? Are you looking for that extra edge to achieve better results in daily WODs? Well if you answered yes to either, come join me on Saturday 10/17 at 11:00 for the advanced pull-up clinic. Butterfly pull-ups aren’t just for show, they can help you save time, energy, and let you string together more reps efficiently to increase your performance at the gym. Improving your pull-up game doesn’t happen overnight. In order to gain a new skill it takes practice and most likely, that practice needs to happen when you’re not racing the clock. As we’ve been saying for a while; its best to use the skills you already have DURING class. While you gain new skills OUTSIDE of class. Don’t miss this opportunity to level up! Coach Nick DRead more

Got Goals? Let Coach Travis get you to the next level….! More than ever we have been getting requests for services beyond the group class. While I’ll probably always believe that the best hour of your day is spent in a group setting, having fun being social etc…Sometimes you you may find yourself with more than an hour to spare. Or when patience is hard to find and you want to reach your goals yesterday…you may need more. When Travis and Nick came onto the staff full time this Summer, it seemed like our individual service offerings were just a thing of conversation. We wanted to take a step back and move our individual training options to the forefront of our services menu. On the back end we set up WODIFY, updated our website and sales manuals. Now for the front end; letting you, the member know what we’ve got...Read more

I’ve had a few mentors throughout this seven year journey and the one thing that they all agreed on, was to get help before you need it. Sometimes they’d use words like “A-Player”, or “All Star Team Members” which I chuckled at. I usually brushed that stuff off and figured we’d make adjustments on the fly. Now that I’m all grown up and have as much grey on top of my head as I do brown, I thought I’d try taking the advice of people that know more than me. As such, we’re looking to add to our staff. Right now we’re solid, and probably better than ever, but things will change. First, I have big plans for this place! Buy us a beer, or a couple of old fashioneds and I’d love to chat with you about where we’re going. Additionally, I know we’re losing Coach Dan in a...Read more