This is where the magic happens. Working on your progress goals is where you learn and develop as a person. Adding 10 lbs to a snatch can happen over time by simply developing the raw strength to power a barbell over your head. However, the skills you wi...

The same goes for our mindset. If we are constantly complaining, then our minds are set to be negative and we will see more negativity in life. However, if we are aware of our negative mind, and we actively try to be more positive, then we will start to...

However, CrossFit is not about lifting weights. Sure, it is one of the modalities we train, but what about cardio and gymnastics. What about our general work capacity over a broad number of generalized fitness tests? One of the great aspects of CrossFit i...

Perhaps the most important supplement is Protein Powder. Assuming you are receiving the vitamins and minerals you need from your diet, a hard working Cross Fitter needs some extra protein right after a workout to help rebuild the torn down muscle tissue....

The Stronger Revolution is all about optimizing your life and achieving your goals through the aggregation of marginal gains. The daily progress needed to achieve your goals requires that you are firing on all cylinders as much as possible. On Episode #13...

It isn’t necessarily about how many reps you can do right off the bat. Rather, it is the form you use during the exercises. For instance, you don’t want to arch your back too much when lifting or else you put too much strain on your back and could injure...

There are four areas of your life that are basic to everyone and that you should be putting energy toward mastering: Sleep, Diet, Exercise, and Putting First Things First. Once you have sleep under control, your diet will have the next largest impact on y...

We are deep within our No Complaining Challenge and the changes to date have been noticeable. By simply bringing awareness to our negativity on a daily basis, those who want to live better happier lives have started changing their vocal language. Sometime...

CrossFit really does prepare you for just about anything you want to do. My cardio never failed me. My body never failed me. There were some dark moments, but my body moved as much as my brain pushed it. I’ve done nothing but CrossFit for the last nine ye...

Our equipment works. Our barbell spin. Our pull-up rig isn’t taped up and sticky from sweaty clumps of chalk. We actually clean our facility on a regular consistent basis. As a CrossFit gym in Pittsburgh, we function more as a business that offers CrossFi...

Cable resistance machines – These are often used in replacement of weights. Many people have issues with pumping iron but will not have a hard time using cable resistance machines. These types of machines have been on the market for a while and there are...

Watching Cross Fitters over the lifespan on their fitness demonstrates changing patterns of motivation through competition. Beginners just want to survive. They show up because they want to improve themselves.

I am not talking literally about the bolder that we had to go through in the middle of the 6.5 mile trail run. Throughout the months leading up to the race, we had team members drop from the team. Our 8 person team dropped to 6 at one point.

I was reminded of this system recently when a member approached me to tell me she is leaving Pittsburgh. It was no real surprise. She told me months ago that she was looking for jobs elsewhere and that she hoped to move sometime this Fall.

The Coach’s Corner program has allowed us to meet one-on-one with members and provide them personalized programming to help meet those goals. Take a quick scan through our social media, and you will see how successful this program has become. However, des...