Welcome to the first episode of the new year. As we step into 2026, we want to talk about what real, sustainable progress should actually look like. In this episode, we focus on setting realistic expectations, the difference between long-term progress and dramatic January goals, and why patience and consistency matter more than short bursts […]
As we approach New Year’s Eve, this special episode is a moment to pause and look back on the year that just passed. In the constant race to get better, many athletes overlook the progress they have already made. In this episode, we reframe what progress really means and highlight improvements members often ignore, such […]
Christmas is just around the corner, one of our favorite times of the year for rest, family, and connection. But it often comes with a lot of food, sweets, and pressure to be either perfect or to give up completely. In this 15-minute AMRAP episode, we focus on removing fear and guilt around the holidays. […]
In Part 2, we continue with the next set of unwritten rules that every CrossFitter should follow. We talk about training with integrity (yes, that means doing all your reps), welcoming new athletes, and keeping good gym hygiene. We also cover the importance of communicating with your coaches and how to represent yourself when visiting […]
In this episode, we dive into the first five unwritten rules of CrossFit, the ones that keep classes running smoothly, the community strong, and your progress on track. From booking and cancelling classes responsibly, to giving your full attention at the whiteboard, leaving your ego at the door, scaling smart, and encouraging others without turning […]
In this episode, we answer the question: How do coaches decide the time cap for a workout? Bart explains why time caps aren’t random, they’re built around the intended stimulus, the intensity we want, and how long each movement should realistically take for different levels of athletes. We talk about pacing estimates, smart scaling, and […]