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It’s ok, I’m A Professional

From 2009-2013 I was still competing at a moderately high level in the sport of CrossFit. That means I was putting a lot of time in at the gym. My typical training sessions were 2 hours long and I worked out at least 5 days

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Weekly News and Notes 10/29-11/3

Announcements: Wednesday is Halloween! Wear your costume to your workout! Birthdays This Week: Lauren Ruser, 10/31 Programming: Monday: Hang Power Cleans, Thrusters, and Burpees Tuesday: Heavy Shoulder Press Wednesday: Muscle Up, Power Snatch, Run Thursday: Front Squats, Pull Ups, Carry, Row Friday: Run, DB Swing,

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Programming Snapshot for 10/22-10/27

Monday: Pull ups, wall balls, handstand walks Tuesday: Bench Press + accessory work Wednesday: Running and Squat cleans Thursday: Push ups, KB Swings, double unders Friday: Row, Back Squats, Row Saturday: Partner workout!

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Weekly News and Notes for 10/15-10/20

News and Notes Pre-order your limited edition CFME Fall Triblend Hoodie this week only at the check-in desk. These are unisex sizes and fit and feel very similar to our t-shirts. Sample sizes will arrive at the gym this week sometime if you’re unsure on

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Choosing The Right Gym – Part 3

Preface: When I sat down to write this article I wanted it to be a quick list/guide to picking out a gym. I didn’t expect it to morph into something this large. For that, I am going to break this into a three-part series. There

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What Is Your Mini-Quit?

What is a mini-quit? With people that are attempting to quit smoking, there is the concept of a mini-quit. Knowing that with smoking, there are various situations that may lead to smoking, a mini-quit is a concept where a person can practice different coping strategies

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Programming Snapshot 10/8-10/13

Monday: Running, Wall Balls, and Pull Ups For Time Tuesday: Rowing, SDHP, and Push Press For Time Wednesday: Barbell and Gymnastics Strength Thursday: BBJ and Clean Intervals Friday: Descending back squats and sit ups Saturday: Partner Workout with Rowing, Clean and Jerks, BFB, and TTB

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Choosing The Right Gym – Part 2

Preface: When I sat down to write this article I wanted it to be a quick list/guide to picking out a gym. I didn’t expect it to morph into something this large. For that, I am going to break this into a three part series.

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Programming Snapshot 10/1-10/6

Monday Squat Singles Tuesday Iso Holds with High Heart Rates…Runs, Sits, Holds, and Walks Wednesday AMRAP with Bar Facing Burpees, Box Jumps, and Deadlifts Thursday Ascending EMOM with Gymnastics and Rowing Friday Descending reps with TTB, Box Jumps, and Squat Cleans Saturday 100’s of reps

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Choosing The Right Gym – Part 1

Preface: When I sat down to write this article I wanted it to be a quick list/guide to picking out a gym. I didn’t expect it to morph into something this large. For that, I am going to break this into a three part series.

Read More
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