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How to Create a Habit – a 2-Step Process

When it comes to doing the things that we truly want to do, we allocate our most precious resource to it - our time.   When it comes to doing the things that we know would be good for us, things that we should be doing (like improvements in nutrition and exercise),...

Why Bright Spots? Part 2

Last week, I wrote a bit about our process of recognizing the 'Bright Spots' in our life and the reasoning behind it. I'm not going to rehash it here, just click to read the post. Today I'd like to offer an even more practical reason for embracing this practice: the...

Why Bright Spot Friday? Part 1

Every Friday, we do a little thing in our private FaceBook group called ‘Bright Spot Friday.’ How we do this is simple: we ask folks to share things that have gone well for them over the previous week. This could be a PR in the gym, a new promotion at work, traffic...

Wait and Watch

It seems like just yesterday a handful of us were in Madison for the 2018 CrossFit Games.   I’m sure this will put a massive smile on Andrew’s face - we actually watched most of the marathon row, save for a mid-marathon break to grab a quick bite. And you know what?...

Coach Mark James’ Thoughts:

Thoughts on our upcoming programming from Coach Mark James: The "off-season" is officially over, and it’s time to get back to some serious CrossFit training.  Don’t make the mistake of working out without a well thought out plan.  This is a 6 week high volume plan,...

Learning to Pray

Late Sunday night and into the early hours of Monday morning, the Tampa area experienced some severe thunderstorms. Having grown up here, storms don’t bother much at all anymore. I’ve learned to sleep through anything. But as parents will attest to, having kiddos...

Murph Tip #3

This one comes courtesy of Coach Margaret: "Pace... stick with one that allows you to keep moving steady.. small sets/small rests" The reality of Murph is that it is designed to be a long workout. If you understand and expect that coming in, then its easy to wrap your...

Murph Tip #1

This Saturday we are doing Murph. There are a few different ways to tackle this thing, whether doing it scaled or RX. If you are planning to do it unpartitioned, meaning all of the pull-ups before the push-ups, then all of the push-ups before the air squats, here are...

Summer Specialty Course Schedule!

We are so excited to announce that we will be running TWO specialty courses this summer. They will both begin on Tuesday, May 29th. Specialty Course 1: Gymnastics: Who is this for? Anybody who desires to improve skills such as pull ups, muscle ups, toes to bar, chest...

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