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February 17, 2020

This episode we dive in with Nurse Marika! She is absolutely amazing. Marika is a full time neonatal nurse which can be challenging at times and how she uses fitness to be remain strong in her line of work. We also cover how she makes time for her workouts with her cra...

February 14, 2020

I want to share a little secret on how to become an absolute beast in life. Do something uncomfortable a little bit everyday. 

Here are a couple of examples for me. 

- Take a 2 minute cold shower 

- Workout for 15 minutes 

- Meditate for 5 minutes 

- Eat 1 vegetable 


February 7, 2020

Todays Workout: 20 min EMOTM 

Odd minutes: 15 Burpees =)

Even Minutes: 15-20 Calories Row 

Who is excited?!  Typically reading a workout like today would frighten most people. But here are some tips that you can use on any long workouts. 

Tip 1: Pace your self ea...

February 1, 2020

According to a new study from LetsGetChecked, the average American will eat somewhere around 11,000 calories on Super Bowl Sunday!

Whats the secret and how do we stay fit during Super Bowl Sunday? Today we will share the secret low calorie nacho th...

January 27, 2020

February 8th @10am: Coach Nash Workshop on Treating Back Pain and Maintenance

The workshop is for all members that know or have experienced any back pain or stiffness. This workshop is an amazing opportunity to learn about back stress and learning solutions on self trea...

January 22, 2020

We’ve all got our own varied , and valid reasons for partaking in what some see as daily “ torture “ in our box. We show up day after day and push ourselves to the brink of our ability for reasons some may not understand.

Some of the popular reasons can be social intera...

January 14, 2020

January 18th and 19th: Hosting Level 2 CrossFit Coaching Seminar - Gym Open ONLY 7am class & Park WOD at 9am the 18th

The Level 2 Certificate Course is an intermediate-level course that builds on the concepts and movements introduced at the Level 1 Certificate Course. T...

January 10, 2020

We often look at goals in short term and rarely look beyond a year or 10 years. New years resolutions are great ways to jumpstart people towards the right direction, but what happens when it's all done? 

The truth is, most people don't really have an idea...

December 31, 2019

One of the greatest pit falls when it comes to making dietary changes are doing too much too soon. For some it can work but often times we find athletes relapsing to their old ways. 

Try doing small changes at first. It can be as simple as adding 1 fruit a day 5 da...

December 27, 2019


Whether you’re crafting New Year’s Resolutions - or just mapping out goals for the week, month, year... the same process should be followed. You must have systems in place for all goals, work goals, life goals, crossFit goals etc.


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