Time Management

The Martin family just returned from a fantastic trip to the mountains in Asheville, NC. This is a place that Mandy and I have been going since 2008 and have continued to do so when we had Jesse and Quinn. Its “the one thing” that our entire family gets an immense amount of joy out […]


******* Mindset: “I think that my biggest attribute to any success that I have had is hard work. There really is no substitute for working hard.” –Maria Bartiromo ******* Nutrition: Good article to read: https://journal.crossfit.com/article/kuntz-beers-2 ******* Movement: A. MWOD: Tspine foam roll and activation, open up chest   B. Skill: Work up to a heavy set […]


******* Weekly Announcements: Summer Yoga with Chantel – read more here! Gauntlet For Glory, our first ever in-house partner competition, is slated for August. Read more here! Beginning Monday, August 6th we will have two class updates: the 9am morning class will be moved to start at 9:30am. We will also be removing our 7pm […]


Important note – scores are not “finalized” until Wednesday night at 8pm, which is the deadline for affiliate owners (me) to validate them. Calm down if you don’t see your score populate on the leaderboard properly. Don’t forget the theme for week 3: Mario! Come as a character, an object in the game…pretty much anything […]


As I sit down at the computer tonight, I am tasked with penning probably the most difficult post I’ve ever had to write. Its a good thing that my kryptonite is hearing, and not seeing (like my lovely wife’s), because I’m barely making it through the tears already.   Many of you have known that […]


[et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] Magic Plate Levitation! A. Skill: 10min EMOM – 10 KB Swings (53/35)   B. MWOD: Bar Trap Smash   C. WOD: Health – 3 rounds: 10 OHS (95/65) 10 target burpees   Fitness – F: Metcon (Time) 3 rounds: 10 OHS (115/75) 10 target burpees […]

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Veteran's Day 2016

In November 1919, President Wilson proclaimed November 11 as the first commemoration of Armistice Day with the following words: “To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the […]

How and Why So Many PR's?

Yesterday, Friday July 29th, culminated a month-long cycle programmed by Coach Jim where the one goal he set out with was to improve your back squat. In other words – move more weight and PR! There were 42 people that logged their scores on Friday. Of those 42, 32 of them went home with a […]

Variance…or How We Ensure You Don't Have Any Holes in Your Fitness!

When I was a strength and conditioning coach for the New York Yankees, we followed a model of training that is very common in the professional and collegiate strength and conditioning world. Namely, we kept a schedule of training from week to week that stayed the same. For instance:   Monday – lower body main […]