HIIT vs Steady State: The Fat Loss Showdown

Let’s settle the debate—HIIT vs Steady State cardio. Which actually melts fat, boosts energy, and fits your lifestyle? You’ve heard it before:“HIIT burns more fat.”“Steady state is better for endurance.”“Do both!”But you’re busy. You need answers. Let’s dig in, bust some myths, and help you make a decision that actually sticks. What Is HIIT and […]

Hydration and Heat: The Unsung Hero of Summer Performance

Hydration and Heat Go Hand in Hand Let’s talk sweat, sun, and performance. Hydration and heat aren’t just summer concerns—they’re a fitness game changer. Too many people train hard in summer but forget one crucial variable: fluid balance. Dehydration sneaks up quietly. By the time you feel thirsty, your body’s already signaling distress. So whether […]

Japanese Interval Walking: A Simple, Powerful Upgrade to Your Daily Walk

I’m That Guy With the Vest You’ve probably seen me.The guy marching through your neighborhood with a 20-pound weight vest, looking like he’s training for a SWAT mission.Last week, a woman stopped me as we crossed paths. “What is that?” she asked.“A weight vest,” I said. “Makes walking a little more challenging.”“Oh,” she replied—and kept […]

Reset After Vacation: Quick Wins to Get Back on Track

Vacation was great. The drinks flowed. The dessert was nightly. The workouts? Missing in action.No shame. Just reality. Now you’re back—and your body’s waving a white flag. Reset after vacation doesn’t mean punishment. It means refocus. Let’s talk quick wins that bring you back to feeling sharp, strong, and unstoppable—without guilt or extremes. Step 1 […]

Red, White & Food: Celebrating Freedom Without the Food Hangover

Food Hangover Prevention Starts With Smart Choices You know the drill. Fireworks, fun, family—and food. Mountains of burgers, rivers of sweet tea, and a dessert table that could collapse under its own sugar weight. But here’s the kicker: the food hangover doesn’t just ruin the next day—it derails your progress. That bloated, sluggish, “why did […]

Athlete Spotlight: Michelle Clark

Name: Michelle Clark Age: 57 Occupation: Director of Customer Support Hometown: South Africa George Which class time do you usually attend? 6 am Favorite WOD: “DT” Favorite CF Movement: Deadlifts Least Favorite CF Movement: Burpees close second Assault (evil) Bike 1RM Back Squat: 165 1RM Deadlift: 215 Favorite Food: Steak and eggs Favorite Movie: The […]

Fireworks & Fitness: How to Stay Active Over the Holiday Without Missing the Fun

Stay Active Holiday Weekend Without Missing the Fun The Fourth of July is a red, white, and chew kind of holiday. Burgers, beers, and barbecue take center stage. Fireworks cap it off. Fitness? That usually gets shoved to the side like an unwanted salad. But here’s the truth: You don’t have to choose between celebration […]

Cookout Survival Guide: Smart Choices at BBQs Without Feeling Deprived

Let’s be real. Summer cookouts can wreck your nutrition… if you let them. The grilled burgers. The saucy ribs. The creamy potato salad that somehow has more mayo than potatoes. It’s a buffet of temptation. But here’s the truth: you don’t have to choose between enjoying summer and staying on track. You can do both. […]

July Nutrition Challenge

We’re excited to announce our July Nutrition Challenge! This month-long challenge is designed to help you stay on track with your fitness and nutrition goals, no matter where you are. Challenge Dates: Tuesday, July 1 to Thursday, July 31 Register: Go to this link to register. What You’ll Track: Move: 30 minutes a day (CrossFit class, […]

Beat the Heat: How to Train in Hot Weather Without Burning Out

Train in Hot Weather Without Burning Out Summer isn’t messing around. And neither are you. But when the sun’s cooking the pavement and your shirt sticks to your back by 9 a.m., you start to wonder—can I really train in hot weather without melting into a puddle of regret? The answer is yes. But it […]