Competitor Class Written by: Coach Slater In a recent post, I told you about Additional Work that was available for you to perform during Open Gym. The response has been so good, that we’ve decided to *try* to restart our old Competitor Class. As you hopefully know, the Barbell Class takes place Monday, Wednesday, Friday...Read More

4 Secrets for Stress-Free Fitness Written by: Coach Slater TLDR: Cook for yourself. Show up consistently. Move well. Move often. Move intensely. Move heavy weights. You don’t have to worry about anything else. Meal Planning Your body is a machine and it functions best when fed the right fuels. By planning and cooking meals ahead...Read More

What’s Going on With My Sh*tty Knees? Written by: Coach Slater Recently, I saw this lunge happening in the background of a CrossFit pic in my Instagram feed. I immediately cringed. If this pic is you, I mean no offense. Let’s assume that it was just a fluke that you were snapped in this compromised...Read More

Pain: Where You Think It Is, It Ain’t Written by: Coach Slater This article began after reminding myself of the phrase “Where you think it is, it ain’t,” said by Dr. Ida Rolf, a highly respected movement specialist, with regard to pain. The concept suggests that problems at one joint usually show up as pain...Read More

How to Not Rip on Pullups Written by: Coach Slater Hand rips are cool and all, but if avoiding them is cooler, then consider me Miles Davis. You can avoid them, too, by first taking care of your calluses after your showers. Shave them down using a rough foot scrubber. (Skip the pumice stone. They’re...Read More

Poor Ankle Mobility or Is Something Else Going On? Written by: Coach Slater I see a lot of people self-diagnosing themselves as having tight calves or poor ankle mobility. These are the same people I see walking/running on their toes or sporting a forward lean of their torso/head, basically making their calves suffer all the...Read More

Quick Thoughts on New Accessory Movements Written by Coach Slater This week, we changed up our accessory movements for the rest of the strength cycle and now we want to give you a little more info about how best to perform these movements. So, here’s our “Quick Thoughts” on the four new movements you’ve seen...Read More

Lower-Body Posture & Mobility Warmups Written by Coach Slater Ever feel like your coaches are watching how you stand around as you wait for class to begin, or after a WOD as you cool down, or as you’re walking into the gym? Always judging, watching… look at the baby, look at the baby. Well, we’re...Read More

Remain Balanced When holding the barbell, you need to feel three points of pressure in your feet… big toe, little toe and heel. Balanced. If your center of gravity shifts too much in one direction or the other, then you’re likely setting yourself up for failure as you’ll be forced to compensate somewhere. When the...Read More

Ditch the Band & Get Your First Pullup Written by: Coach Slater Raise your hand if one of your 2016 Goals is to get a strict pullup, or 5 unbroken strict pullups, or some variation like that. Cool. Now put your hand down. You’re at work. Stop being weird. If 2016 is the year to...Read More