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by Coach Kelly Moates This year, more so than previously, we have more to be thankful for. I know I have more perspective when it comes to freedom and rights, and to what we have access. With a worldwide pandemic, things have been hectic, to say the least. I also…

2020 05 20

Just Keep Moving

By: Jan Kozak 0

by Coach Kelly Moates Cooped up? Feeling restless? It’s normal considering the amount of abnormality we’ve seen lately. The days are increasingly strange and weird. How is it affecting you - emotionally, mentally, physically? Personally, I have an increased desire to cook good food. Not necessarily always healthy, but good…

2020 04 15

Intensity vs. Volume

By: Jan Kozak 0

by Coach Kelly Moates “Be impressed by intensity, not volume.” Greg Glassman, the founder of CrossFit, is quoted as saying as early as 2002. When it comes to the Intensity vs. Volume debate, this is the response. There are layers to it, which we will discuss, but this is the…

2020 03 17

Help us, help you

By: Jan Kozak 0

by coach Kelly Moates You may have noticed our recent coaching evaluations and our new coaches in general. The gym is growing but we, the coaches, want to make sure that you, the athlete, are getting the best care and attention possible. It has been a focal point for us…

2020 02 13

Routine

By: Jan Kozak 0

by coach Kelly Moates The word routine does not necessarily equate to a positive outcome. Routines can be negative and lead to negative outcomes. For us, we should define the routines that we currently have in place and plan for ones we want to create going forward. January is a…

2020 01 16

Enjoy the Holidays!

By: Jan Kozak 0

by Coach Kelly Moates It’s the holiday season (Andy Williams style). The place where health and wellness go to die. Let’s talk about some of the feelings you may experience. There’s shame, guilt, hatred (for yourself and the person that brought the food you can’t pass up), stress and…

2019 11 27

Holiday Eating

By: Jan Kozak 0

Written By Staff RD Sara Sheridan At 12:00 AM on November 1st, a number of things happen. Stores dump Halloween decor for evergreen wreaths, tinsel, ornaments, stockings, and other Christmas decorations. Mariah Carey wakes from her 10-month hibernation to sing “All I Want for Christmas” on repeat in every retail…

2019 11 17

Priorities Matter

By: Jan Kozak 0

by coach Kelly Moates The Open gives a unique opportunity to evaluate your priorities. For those doing the Open, you get four days and some change to complete the workout. Why does this matter? If you don’t make completing the workout each week a priority, there’s a good chance that…

2019 10 15

Is The Open for me?

By: Jan Kozak 0

by coach Kelly Moates Sooo The 2020 CrossFit Open is here. Let’s review: The Open is the start of the CrossFit season. It consists of one workout per week for five weeks, starting on Oct 10th. Workouts are announced on Thursday evenings, and to bring us…

2019 09 17

Getting Bulky

By: Jan Kozak 0

by Coach Kelly Moates There’s a question that seems to come up often in the CrossFit world: “If I do CrossFit, will I get bulky?” Let’s dig in for a minute. People appreciate straightforwardness, right? This particular question typically comes from females but is not exclusive to one gender. All…

2019 08 22

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To CrossFit

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TRY CrossFit Liberate FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES