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Let’s go Monday, time to put in some work!


“It is not the critic who counts;
not the man who points out how the strong man stumbles,
or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood;
who strives valiantly;
who errs,
who comes short again and again,
because there is no effort without error and shortcoming;
but who does actually strive to do the deeds;
who knows great enthusiasms,
the great devotions;
who spends himself in a worthy cause;
who at the best knows in the end the triumph of high achievement,
and who at the worst,
if he fails,
at least fails while daring greatly,
so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” - TR


Monday, let’s do this 👊🏽

New cycle starts today,
8 weeks to the Open
and barbells are 🥶
Come warm them up!


:: To change ourselves effectively, we first have to change our perceptions. ::

The attitudes we adopt can either make what we face turn into a set back or an opportunity.
We change the mind
We change our life.


Reload week.

It’s a great opportunity give your body a much needed time to recover. You are not designed for a marathon of hi speed and intensity every day. There’s a purpose in slowing things down while promoting a good dose of blood flow at a sustainable pace.

This time of any cycle is also where we do some reevaluation regarding personal and fitness goals. Where we refine our “Why.”
It is what drives us to train especially on the days where motivation can’t be found.
It is the force behind every rep we do and every skill we earn.
It is what steers us in the direction that we want to go.

Like the seasons our “why” is fluid and can change at any time. Subject to circumstances outside of our control, it serves us only as long as we hang onto it. It’s something we must believe in.

Throughout the week we challenge you to look deep and envision what fitness looks like for you. How do you want it to fit within your life this year? What purpose will it serve?
Are you doing it for health? To compete? For mental health reasons?
Whatever your “why” is and however it morphs as time moves on, don’t ever forget it.
On days when training gets hard, when things don’t go the way you imagined, remember why you started in the first place.
It won’t be easy. There may be set backs and that’s ok. Keep going.

If plans don’t work out don’t change the goal, change the plan to get there.
Have a great start to your week fam.


Here’s to doing more with less,

to celebrating progress no matter how big or how small,

to starting something new even if it scares us,

to following through on plans,

to doing more and talking less,

to taking our health to the next level,

to changing peoples lives and choosing kindness first,

to drinking more water, getting more sleep, and building healthier relationships with food and exercise,

to getting 1% better every day.

If you’ve been doing this, keep at it, if you haven’t, it’s a great day to start.
We don’t need the start of a new year to help us in bringing about new change, but it’s a perfect time to set goals and envision what this new year can look like.
The power is yours.
We are grateful for what 2020 taught us and hopeful for what we can do to make 2021 our own.

Happy New Year fam.
Stay strong.
Stay positive,
Be relentless in your pursuits.


It takes a few steps,
Day by day,
Sometimes big,
And sometimes annoyingly small,
But it’s still forward.
No matter how long it takes, the path towards what you seek reveals itself after enough steps.
Stay the course.
Relish in the journey.

Here’s to the last couple of days in 2020. A year of gross change, reflection, and opportunity.


From our fam to yours, we wish all of you a Merry Christmas and Happy Holiday. 🤗🎄

We hope that you all whom are traveling get there and back safely.

We’ll be open tomorrow for our normally scheduled Saturday hours. Come get your fitness on and start your weekend right!


It’s lifting day.
See you at the bar fam!


Chasing that arm pump today 💪🏽

Here’s to getting through mid week! Keep grinding everyone!


👁 Spy a thumb wrap

Some of you do, and some of you prefer the suicide grip. (Bunch of crazies) We get it though, hand size can play a major part in your inability to get that thumb around.

Here’s why we like it and encourage it as much as possible.

That thumb although small, is quite fierce in its ability to give you an advantage and increase your hang time. Wrapping it aligns the wrist and shoulder in a better way to recruit your wings (lats) allowing for more distribution of load. Your forearms can now share the work and you can get more reps! 👍🏽

💥Less Tearing!💥
Suicide gripping forces you to rotate those hands more around the bar while cycling through Reps increasing friction. Wrapping the thumb will reduce the need to rotate and allow you to articulate through the wrist.

💥Skill Transfer💥
Bar muscle ups, ring muscle up variations, DB movements, and Oly cycling require your thumbs to be wrapped around. If your goals involve moving up in skill level you’ll need to eventually get that thumb around and put some work in. Why not just start now so you can be prepared later? 🤷🏽‍♀️😜



New Cycle starts today! Our focus will shift towards building strength endurance with moderate percentages and reps paired with gymnastic elements.

Have a fantastic start to your week everyone. 👊🏽


We hope that however you spent yesterday was filled with love, good food, and plentiful moments of gratitude. 🤗

Each day we are grateful for the opportunity to serve you and be a part of your health and fitness journey.

Whether you’ve achieved your goals or are on your way, we hope that you have taken a moment to appreciate what your bodies can do for you and show yourselves grace for the hard work you’ve done.

We’ll be back to regular hours tomorrow and new schedule and cycle starts on Monday.
Enjoy the weekend fam. 🧡


History of "Coffland"

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.


Hang out with us today and give this WOD a try. 😉

The biggest Holiday buffet is coming up! 🦃 Here is the schedule for what to expect next week. Gobble gobble!


You won’t always be motivated.
The road to progress isn’t linear and is often riddled with many peaks and valleys that aren’t always paved.
Some days you feel like you take steps forward and others it’s as if you’re speeding in the opposite direction.

Stay in the fight.
It isn’t motivation that gets you through on the hardest days,
It’s the dedication you have to yourself and to the goals you hold yourself accountable to even they end up changing.

You’re worth showing up for.
Your best may look different from day to day but at least you can look back and say you tried no matter what.


Heavy Back Squat single you say?
🤪 See you on the squat rack fam.
Have a great start to your week!


Stay focused and stay determined.

Don't look to anyone else to be your determination

- have self-determination.

It will take you very far.


>> Ships don't sink because of the water around them; ships sink because of the water that gets in them. Don't let what's happening around you get inside you and weigh you down. <<

Worrying about things doesn’t make what you’re facing any better. You must act.
However large or small of a step forward is still in a direction you weren’t going before.
Control what you can around you and continue to be the kindest most badass person we know you can be.



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