Coach’s Blog

A Few Tips To Stay On Track During The Holidays

November 15, 2017

A Few Tips To Stay On Track During The Holidays By Coach Debbie Leonti Can you believe it is already the middle of NOVEMBER? Time is flying by and pretty soon we will be approaching a new year! With a new year brings a "NEW YOU." We set goals for ourselves and sometimes get carried away with setting such high expectations of ourselves even if we know that these things are unattainable from the st

Winter Is Coming…

November 8, 2017

Winter Is Coming... By Coach Manny Alayon A famous Game Of Thrones reference, to a long cold winter. For us in the Northeast, the sun is down earlier, the temperature gets cooler and the stresses of the holiday seasons vastly approach. During this time it can be really easy to make excuses for not making it to the gym. It is easy to lose motivation, direction, and “mojo.” This is something th

Just Tryna Stay Fit

November 1, 2017

Just Tryna Stay Fit By Coach Cameron Hudson   If you have ever heard me use the phrase, “just tryna stay fit,” it may come off as somewhat of a joke. Though I might use it in a more laidback fashion, this phrase is how I try to approach fitness each and every day. A few years ago I had a major slump when it came to my own training. I was young and fell victim to what everyone else was

A Couple Of Tips On How To Maximize Your Time At The Gym

October 25, 2017

A Couple Of Tips On How To Maximize Your Time At The Gym By Coach Debbie Leonti It seems that we live in a society where we are always pressed for time. We have places to go, people to see, spouses and kids to tend to, etc. An hour session of working out is a leisure for some of us. Why not take advantage of that ONE hour that we have to ourselves? Let's maximize the benefits of making ourselves

Impress Me With Intensity

October 18, 2017

Impress Me With Intensity By Coach Manny Alayon About a year ago I read a really cool article that has had a pretty powerful impact on me. It featured the founder of CrossFit, Greg Glassman, and in the article he said, “Impress me with intensity, not volume.” Sounds like a pretty simple statement right?  Don’t be impressed by the amount of work someone does, but be impressed by how hard or

Why We On-Ramp

October 11, 2017

Why We On-Ramp By Coach Kenny Olmeda “Why do I have to complete four On-Ramp sessions before I can workout?” “Do I HAVE to finish all four sessions before I take a class?” “What's the purpose of an On-Ramp program anyway?” “I've been working out for years. I know how to squat, press and deadlift.” These are all common phrases we’ve encountered while guiding athletes through


October 4, 2017

Scaling By Coach Cameron Hudson   “Coach are you joking with that time cap?!” “The weight for those thrusters is going to be impossible!” “I can barely do a pull up, let alone a muscle up!”   Do these phrases sound familiar? As coaches, we hear these conversations all the time and love it. Having a fitness protocol that revolves around constant variation means that cert

Exercise Is Only One Piece Of The Puzzle

September 27, 2017

Exercise Is Only One Piece Of The Puzzle Written by Debbie Leonti "Coach Deb, I am coming in here 5-6 days a week.  I am training my butt off, but it's still there!  I don't understand why I am not seeing the results I want in the time I have been here...It's been over a year!  What do I do?" This is the struggle that I seem to hear over and over.  We all want to look and feel good, but can'

Pacing & Finding Your Sweet Spot, Part II

September 20, 2017

PART II   In Part I, we talked about pacing too much versus not pacing at all. Not pacing a workout correctly could contribute to maximizing your performance and also not reaping the health benefits of certain types of workouts. Not having the ability to properly pace a workout is common for a novice athlete and even some elite athletes. A lot of times this is due to a lack of experience. S

Pacing & Finding Your Sweet Spot, Part I

September 13, 2017

How many times have you done a workout where you crush round 1, hold on for round 2 then rounds 3,4,and 5 become a complete shitshow? How many times have you gone through a workout and told yourself, “that wasn’t too bad”?  I know I have and it is something we coaches tend to see in our athletes quite often. Contrary to popular CrossFit belief, full intensity in a workout should be a very s

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