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  • Developing Leg and Midline Strength

    By JoAnna Dettmann | In Blog | on April 13, 2020

    Single leg work can play an excellent role in helping athletes build general leg strength. It can also expose weaknesses or lack of awareness in athletes for both leg and midline strength. The position we see in a good front squat with shoulders rising with the hips out of the bottom of the squat is […]

  • Invent a New Easter Tradition – Fitness Hunt

    By JoAnna Dettmann | In Blog | on April 11, 2020

    2020 has been a year of firsts for many families. Even though the coronavirus has changed many Easter traditions this year we can still enjoy the holiday. In keeping with our fit mentality and social distancing we’ve created a new idea for an Easter Egg Hunt. This can be a fun activity that the entire […]

  • If You’re Going To Quit Anything, Quit Making Excuses And Quit Waiting For The Right Time There will always be a valid excuse, and it will never seem like the right time. The time is now. If you want something bad enough, you’ve got to be willing to do whatever it takes to get it. […]

  • Women! Will Weight Lifting make you Bulky?

    By Todd Seabaugh | In Blog, CrossFit, Diet, Lifting | on April 9, 2020

    Many women are afraid to lift heavy weights. Weightlifting begs the question: “will lifting weights make me bulky?”. In truth, just the opposite is the case. Lifting has numerous benefits for every woman. The women that you see get bulky are actual body builders. They are not your average woman who lifts as a part […]

  • Do You HIIT Train?

    By JoAnna Dettmann | In Blog | on April 8, 2020

    Do You HIIT Train? Now days we have a little more time to exercise during this national crisis and that doesn’t mean we should always be doing long runs or walks. High intensity interval training (HIIT) has gained popularity as a quick and effective way to exercise, and it offers many of the same health […]

  • Do Friends and Social Media Influence Your Exercise?

    By Todd Seabaugh | In Blog | on April 3, 2020

    It’s probably a thought that’s never crossed your mind, however, studies show that friends and social media can have a significant impact on how much we work-out and when we call it quits. Take a look at Instagram and you will be seeing super fit insta-models, and, you probably are going to feel like you […]

  • Exercise To Feel Good, Not To Avoid Feeling Guilty

    By JoAnna Dettmann | In Blog | on April 3, 2020

    “Exercise To Feel Good, Not To Avoid Feeling Guilty” This conversation has come up a lot lately. Here’s how I see it. You know what blows my mind? It’s how many people I talk to every day who, when I ask “why do you train so much”, “I feel guilty if I don’t.” I dig a […]

  • Increase Muscle Mass With Body Weight Workouts

    By JoAnna Dettmann | In Blog | on April 1, 2020

    Let’s increase muscle mass by doing body weight workouts. We are all finding new ways to workout at home during this Covid-19 isolation time. The majority of us aren’t fortunate enough to have home gyms in our garage, much less the equipment we have used in the past. That doesn’t mean we can’t put on […]

  • Creating Structure to Working from Home

    By Todd Seabaugh | In Blog | on March 31, 2020

    Structure is the best single measure of success for those that are bound to working from home. Here are several tips to help organize your day and be productive if “WFH” is new for you. Get Started Early For some, early means 5:30 a.m. For the purpose of this article, early means shortly after you […]

  • Sticking To Your Meal Plan

    By JoAnna Dettmann | In Blog | on March 31, 2020

    The food that you eat will be one of the hardest when trying to achieve your fitness goals. Whatever your meal plan—Paleo, vegan, low-carb, high-protein—consistency will be the hardest challenge. However, we all have a tad bit of extra time to plan accordingly. Diets are often overly complicated and make it unrealistic for most people to follow them. […]

  • Rehabbing The Squat

    By JoAnna Dettmann | In Blog | on March 30, 2020

    My favorite tools for rehabbing the squat: 1) Decreasing load – this may seem obvious, but some people just think if they aren’t squatting heavy, they aren’t training. We need to be versatile, you need to be able to move for volume and load.   2.) Decreasing depth – forget the hip crease below the knee […]

  • Restricted Mobility (Travel) and Healthy Eating

    By Todd Seabaugh | In Blog | on March 26, 2020

    Restricted Mobility (travel) and Healthy Eating – Getting the Nutrients you need Here we are with our “at home” experiment in St. Louis, with the intend of stopping the spread of a menacing virus. There are many reasons to get down about it, worry about it, and complain about it, but… Right now, we have […]

  • Ever Thought Walking Could Be Fun?

    By JoAnna Dettmann | In Blog | on March 25, 2020

    Got Ruck? Make walking fun again! Alright, we are all following social distancing and the greater St. Louis area has the prolonged winter time blues. No gyms! This is a challenge, but it is an opportunity with better weather around the corner to work on improving ourselves. This could be a great way for the […]

  • Healthy Recipes To Get You Through The Week

    By JoAnna Dettmann | In Blog | on March 23, 2020

    We understand that being stuck inside and having to cook almost all our own meals is starting to wear on us. Below you will find some yummy, healthy recipes that you can cook up this week. Enjoy. Paleo Chili Note: instead of adding sirloin we really enjoyed adding an additional 1/2 pound of ground beef […]

  • The WOD has left the Building!

    By Todd Seabaugh | In Blog | on March 20, 2020

    March 20, 2020 Over the past 2 weeks, we have done everything in our power to keep our facility disinfected and open for our members. But as COVID-19 has spread in St. Louis, we have a moral and ethical obligation to close the physical building until the “all clear” is given. First and foremost, we […]

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