The whiteboard is a central part of the CrossFit experience. You will find one, or a fancy electronic version of one, in every CrossFit box you visit. In the Crossfit level 1 trainers guide Greg Glassman states the importance of “Using whiteboards as scoreboards, keeping accurate scores and records…” mentioning “this data has important value well beyond motivation”.  PRO’s The whiteboard is an effective tool to motivate…

This weeks the Athlete Spotlight it on Zizi. Zizi’s desire and willingness to learn the intricacies of CrossFit and weightlifting is outstanding. The time she spends practicing the movements over and over again striving for perfection is what every coach loves to see. Well done Zizi and let’s find out a little more about you.…

This guy’s got one of the biggest heart and tika that I know. He oozes passion, potential and flippin awesomeness and is a great team player. It’s our pleasure to have you on the Athlete Spotlight Emmanuel! Let’s find out a little more about you. Name Emmanuel Luis Garcia Balbas Length of time doing CrossFit…

Olympic weight lifting is part of the theoretical hierarchy of the development of an athlete and is a big part of our CrossFit method. Olympic lifting teaches individuals to apply force to muscle groups in a sequential manner (core to extremity). These lifts effectively train athletes to recruit more muscle fibers rapidly resulting in explosive…

Alexia, Big Congratulations! We are so happy to have you as our Athlete Spotlight. Alexia has made incredible progress building her fitness and strength up over the past 6 months achieving multiple goals. Tell us the story of how you started and a little more about you. Name Alexia Arahovitis Occupation Account Executive at Ogilvy & Mather…

The squat, more specifically the ‘air squat’, is a foundational movement to CrossFit as well as everyday life. Having an effective and efficient air squat will allow for better movement patterns to be adopted and translate to a faster, less energy taxing squat. This will then allow for a stronger back squat, front squat, and…

Dean brings lots of energy, effort and enthusiasm to the Box. He’s always giving 110% and keen to learn and improve on his past efforts. For someone with only 4 months under your belt you have made great strides. Keep it up Dean! Let’s find out a bit more about what makes Dean tick. Name…

It’s that time of year again where the worldwide CrossFit community comes together and competes in the CrossFit Open. This article will reflect on the lead up, during, and after procedures of the CrossFit Open. What is the CrossFit Open you ask? The Open is the initial stage of competition which is open to all…

One reason that stops us from training can be the muscle soreness you experience from the previous days WOD. Don’t get me wrong, it’s great to train hard and feel your muscles after a great workout, but being smart about recovery is a must, as feeling ‘crippled’ from the previous days workout is not ideal.…