Helpful Tips

  Next time you are in, ask your Coach to analyze your overhead squats to see what areas need to be mobilized and strengthened. We have put together some mobility program templates based on the common overhead squat faults.  If you want improvement in your mobility and strength, I recommend picking up a routine and […]

If you are interested in learning how to make your running more efficient, might be want to check out the video by K-Star below. If you’re not gut-smashing and managing your spinal mechanics, you’re not breathing properly. If you’re not breathing properly, you’re not preforming optimally AND you’re not recovering. Athletes: Get your spine right

Chest Forward Fault If your chest drifts forward – your shoulders will unlock so that you can maintain balance overhead. This is an untenable position. Motor control fix: Create torque early and maintain that force through range. Stabilize shoulder in a good position by locking out your arms, creating torque on the bar, and getting

Shoulder Shrug Fault A lot of people mistakenly shrug their shoulders to their ears in an attempt to create a stable position. Shrugging your shoulders is another one o the pointless cues that coaches have been telling their athletes for years. The only way to stabilize your shoulders in a good position is to create

We are trying something new….  We will be posting `”Coaches Notes” on the WODs each day to help you prepare for the workout and scale appropriately if needed.  Please let us know know your feedback. Coaches Notes: Loading – based on your weakest movement of the 3.  Choose no more than 50% of 1RM Form –

Thought that I would share this article that I found from Breaking Muscle by Robert Camacho – Strength and Conditioning, Injury Prevention and Rehab, because there may or may not be squats involved with the next skill of the month 😉  I would highly recommend finding out if weak glutes or tight hip flexors are

Lately I have been working with some clients who have/had some minor knee, shoulder or back injuries (including myself) so I thought I would share this post with you from Tara at CrosSFit North Shore.  I want to assure you that the Coaches are here for you for anything that you need. Talk to your

“The greatest adaption to CrossFit occurs between the ears.” – Greg Glassman Post from – http://yyoga.ca/blog/why-crossfit-needs-yoga/ “The primary intention of Yoga is to master the mind, body and emotions to enhance our way of life. In many ways, CrossFit looks for the same outcome. We show up at the gym regularly, we push hard against

Nancy is one of the CrossFit benchmark workouts.  If you graduated to class through the PT program, you completed 3 rounds of Nancy.  Time to see how much you have improved since you have been coming to classes!  For everyone else, compare your score to: July 2013 The workout Nancy is a fast paced workout