Happy Labor Day!

Gym Closed! Enjoy the great outdoors!

Saturday WOD

8am and 9am Workout Monday we will be closed!

The Importance of Gymnastic tension in the muscle up.

Technique drills to improve . One of the most important elements in any gymnastics movement is body tension or simply said “body tightness”. Have you ever tried to pick someone up that has a loose body?   A friend who may have drank a little bit too much? It’s hard because their body lacks tension…. Read more »

Where is the finish line to your workout?

Many will answer: the last rep or when the clock hits zero. Some will say when the protein goes from shaker bottle to belly.  I would claim that it is somewhere in between; after a movement based cool down. This sometimes is not the most flashy phase of the hour, but pound for pound just… Read more »

We Added a Bear!!

Courtney and I are so happy to announce that Maverick Holden Seiders entered this world today at 4:44pm weighing in at a solid 8lbs 14 ounces and 22inches long!!!!  We are both ecstatic and thank you all for your thoughts, prayers, generosity, and genuine family support through pregnancy and his eviction notice today!!!! We are… Read more »


If you’re someone who is maybe thinking of taking on a competition in the near future, whether that be in CrossFit, a 5k, a triathlon, a Spartan Race, etc, I have a great tip for you.  Focus only on what you have control of. If you do this, then I guarantee that you will have… Read more »


We have all had to deal with inflammation at some point in our lives.  Inflammation is your body protecting itself from illness, infection or injury.  The most familiar form is acute (short-term) and the classic signs of acute inflammation are usually: redness, pain, heat and swelling.  Chronic inflammation or (long term) is usually found inside the… Read more »

Saturday Team WOD

Affiliate Hundos Team of 4 12 Syncro Burpees 100 pwr clean & Jerks(75/115) 12 Sycro Burpees 100 Wallballs 12 synchro burpees 100 Pwr Snatches (55/95) Finish w/ 400m run together PF-(95/135) (75/115) CP-(105/155)(95/135) 800m run together

Increase Power in the Row

To Increase the power in your row, you must first learn to row efficiently. Rowing, just like any other movement, is a skill that needs dedicated practice time. We can break the row down into 4 pieces. The setup, the pull, the finish, and the return. If any of these 4 segments are off the… Read more »