Bar Muscle Up – A Reference Guide

Recommended Volume and Strength Movements as Prerequisite: Pulling: Rope Climbs Pull Ups Chest to Bar Pull Ups Legless Rope Climbs Knee to Elbow Strict Knee to Elbow Pressing: Bar Dips Ring Dips Weighted Dips Accessory: Banded Pull Apparts Bent Barbell Rows Negative Levers ———————————– Scales for the Bar MU: Vertical Box Bar Muscle up Kipping […]

Read More…

Core Stability vs. Your Six Pack

Core Stability vs. Your Six Pack By Coach Katie Siemon   As a trainer, especially heading into beach season, we often hear “I want a six-pack” when clients are asked about their goals. Don’t hear me wrong- I’m not saying there is anything wrong with that goal, however, I want to talk about something deeper […]

Read More…

All About Knee Sleeves

All About Knee Sleeves By Megan Trombley The coach is up at the screen talking about today’s strength and it happens to be squatting. All of a sudden you notice several folks run over to their bags or into the locker rooms and emerge with a variety of accessories. Shoes are flying off and knee sleeves are going […]

Read More…

Do You Even Warm Up, Bro?

Do You Even Warm Up, Bro? There is a reason that you trust your coaches with your health and fitness. There may be different parts and pieces but ultimately, everyone is here because you want to reach your goals in the safest and quickest manner and hiring us as your coaches takes a lot of […]

Read More…

Newest Health Threat…Sitting?

Newest Health Threat…Sitting? By Megan Trombley   Prior to CrossFit, I wasn’t a highly active person but I have never been one to sit still.  All of the jobs I have had since graduating college required me to be on my feet the entire work day, including my lunch breaks on some days.  Over the […]

Read More…