We build Super Humans

Wow, pretty bold statement, yea? Super Human?!

Absolutely! We build humans that are SUPER…

…Super resistant to disease and sickness
Super confident in their bodies and abilities
Super well prepared to embark on physical tasks and take on challenges
Super likely to live long, feel good and be strong for their whole life

Super Humans.

You know what the opposite of this is. You have a family member, friend or colleague who:

Is always sick
Is always complaining
Is always tired
Is always looking for the easy way
Is always lamenting how old they are and can’t do anything anymore

Maybe they’ve even convinced you the world is against them (and you should retreat in similar fashion). That fate has aligned to make them, in particular, miserable and unable to enjoy life. We are the antidote to that particular brand of misery!

Maybe you’ve heard about CrossFit being “hardcore” or a cult or…whatever…

Yes, there are loud people on social media – for some reason they seem to rarely post about, what I feel, is the true center of it all.

The path that is challenging, frustrating, intimidating and novel is also the one that produces the greatest evolution of character. The thing you don’t see are the moms and dads, accountants and construction workers, grandpas and granddaughters that quietly arrive every day for a chance to be brave, do something challenging and, IN THE PROCESS, build the resiliency to tackle what life throws at them.

Sure, sometimes that is “lifting heavy shit” but more often it is putting your head down, telling your “inner-quit” to take a quick seat and shutup, and persist onward to a better version of yourself.

If that’s not super, I don’t know what is.

You shouldn’t judge yourself


I think the “ordinary context” of fitness (if there is such a thing) and perhaps the thing that I’ve implied along the way is that “fitness is virtue and there is something wrong with you if you don’t WANT it.”

Really. Honestly. With whole hearted sincerity — I don’t believe that to be the case.

If you are legit happy with what you have going on, then my judgement, the judgement of the fitness industry and the associated guilt is just bullshit noise in the larger symphony of your happy life.

Yes, I will ALWAYS push for fitness…cuz well, it’s my job. But, I am nothing but stoked for someone who knows their truth, rocks it and lives their life the way they damn well please. If that resonates with you, stop reading and never come here again, because my message isn’t likely to change. You’re just stuck with droning fitness chest beating.

But what if you’re not happy?

What if you think there should be something more for you? You want to feel good again (like “those days” of your youth)? You want to be free of pain? You want something more or other than what you’ve got going on?

Well then, my friend, you need an audit. A serious, painful, no hiding audit to expose you to your own bullshit. We can do that! But that isn’t the point of this message…

The point of this message is: do you know who you are and what you want?

We’ve had plenty of people try CrossFit and then decide it’s not what they want. Mozel tov! You got one step closer. This isn’t the end-all-be-all. We don’t begrudge people who aren’t buying what we’re selling! (Side note: that is part of the obnoxiousness of most crossfitters I know, they DO begrudge you because they DO THINK it is the end-all-be-all. Child please…).

If you need an audit, we’re here to help and we’ll do it for free. We have a full scale top-to-bottom measure of your fitness and a method to fix it — supposing you want fixing.

So you made it this far. If you did, my hope is that what I am saying makes sense. If it makes sense, hit me up and I’ll assess your fitness for free, no strings attached, no risk, no pressure. You can duck out of here without a sales pitch or a timeshare trap! I’ll give you the data and you can do with it what you will.

Who is sabotaging your success (It’s not who you think…)

You might be thinking

“Yea, yea, i know, I’M sabotaging my success, I get it already!”

Well, in this case, you’d be wrong about what’s about to go down.

Look, I’m not a fan of pointing the finger and assigning blame to external factors, but there is some shit you gotta deal with. It’s not going to be fun.

I don’t want excessive preamble, but I mean it — reading this might be really painful. I have the luxury of being blunt from afar, but you have to live this first hand. To some extent, I’ve been saving this one so you get used to how I speak and communicate. It should be less of a blow, considering all of the inflammatory stuff I’ve said so far. But it might sting.

To me, this is some of the REAL REAL that you gotta address in your life if you want to be successful with fitness (and especially with food).

Imagine this:

You go home for the holidays; your mom is ecstatic to see you. She’s made your fave fave from your childhood [insert delicious indulgent nonsense that your mom or grandma makes] and beams with glee at her own thoughtfulness. You feign a smile and gratitude as you have a sinking feeling of the obvious contradiction between your goal and the proposition in front of you and the inescapable tension that always seems to arise when you turn down the food.

You are, after all, turning down their love. See, to them, being a “bit bigger” is actually healthy. It’s a sign of heartiness and resilience. They don’t understand why you want lose weight. They don’t understand your goals. Every time you lose a couple of pounds and get on your way, they complain you are “getting too skinny!” and insist you eat again to return to the shape theyare comfortable with. And so you bend, once again.

And that weekend breaks your progress and sends you tumbling back down the hard won ladder of progress. You slip back to where you were 6 months ago and feel like you are starting over.

Not you? We got more…

Imagine this:

You come from a long line of “bigger people” you’re just born that way! Nutrition and exercise isn’t a consideration because they are known to be ineffective. You are determined at birth how big you will be, and the evidence is overwhelming. After all, your WHOLE family is a little big….maybe really big

But you have a friend who was the same and succeeded! “They were lucky; they’re just starving themselves. Do you want to starve yourself?” as they layer the somewhat obnoxious amount of butter onto that slice of bread.

They laugh and hassle you as you wake up early to go for a run on the weekend.

Not you? Imagine this:

You get off work and immediately the texts start flowing in, “yo, happy hour at the bar!” “dont be lame, come have a drink, you never hang out!”

And you go, “just ONE DRINK!” — next thing you know, you’re catching up, having a blast, realizing you can push back that early morning meeting and catch a few extra minutes of sleep and have another cocktail (or 4). The next morning you’re a bit hung over, hop on the scale, see a +5 and recall all the bar food that got thrown in the mix. You swear you have to cut down on the week day social outings.

Not you? Imagine this:

You get home from work and your spouse has graciously prepared dinner (bless their heart, they work too! You just got home late). It’s your favorite, lasagna with extra cheese. You dig in to a big slice, happy to forget the day and spend some time with your loved one.

It’s the new year, so you bring up that gym membership you bought, “hey, do you want to go to the gym with me after work tomorrow night?”

“I dunno…I’ve been really busy at work, I don’t have energy after a long day”

“Ok, well what about Saturday morning?”

“Well, we planned on seeing Jenn and Chris Friday night. We’ll probably have some wine, no sense in trying to wake up early and exercise”


As you help yourself to another slice, you silently contemplate if your social fabric is just based on food and booze. When was the last time you did something….active? It’s been 8 years since you were in that softball league and you feel the weight of inactivity creeping in.

“What about a midday hike? You know, sleep in, then just go for a walk…the weathers been awesome!”

“You know my back has been hurting…I don’t think that’d be any fun…”

None of these are you? That’s outstanding! Because this is the stuff I see all day every day as people try to navigate their fitness, self-improvement and goal setting. Where they NEED a supportive community to help undergo the initial steps of what seems near impossible, they receive instead a defeated disinterest, encouragement for counter-productive behavior or active cynicism against such ideas.

And the call to action ALMOST seems like you have to disown your friends and family (you don’t!) but there is a constant pressure to put your needs secondary to the peacefulness of the overall pack. To disrupt the consensus is to become an outcast.

For many people, this hurts too much to even acknowledge — the rationalizations I’ve heard require mental gymnastics of the most elite variety. But I want to be your shield. I want you to point to me — I’ll gladly take the blame as you venture out boldly to do something that no one else supports! You can always say, “my coach says…” and as your extra pounds melt away, your back pain goes away, your life improves in quality that you never thought possible…your friends and family turn their cynicism into jealously, then curiosity…then they want in.

Being a leader of fitness in your circle is hard. Obstacles are at every turn. But YOU could be the catalyst to change the lives of the people around you and everyone gets a boost for your courage

If you’ve made it this far, congrats — this isn’t easy stuff to think about if it’s a pernicious force in your life. So I gotta ask — which one is it? Did I leave one out? you can vent here safely, promise.

Do you even really need to go to the gym?

Nope! Just hop in a time machine, go back 200 years and enjoy your life building buggies by hand and eating pork scraps, brown bread and carrots. You’ll be rail thin and strong as a whip!

But also live to be like 43.

With the comforts of modern life — those wonderful things that preserve our life span, stave off disease and allow us to break from the shackles of hard labor – also create an environment where…well, to put it bluntly, we get slow and fat.

The gym is a freakish concept — simulate manual labor, work until you feel nearly sick and then drink a reduction of animal protein that tastes like chocolate or drink a reduction of coconut that tastes like sweaty feet.

We are beasts of burden, like it or not, and when that “burden” is not carried, we suffer.

Zoo animals suffer the same fate. You take a tiger, hold it in captivity and it lives twice as long (no joke, they post these things on the plaques over their enclosures) but also suffer from gum disease, dementia and obesity. What a weird world.

Look, “the gym” is about the strangest concoction of human behavior that we have, but it’s not as strange as it could get. If our modern lives, for some reason, forced us into extreme isolation the natural “social force” that is burned into our DNA must be exercised, so we pretend that volley balls are people and lament their untimely death.

If, for some reason, we elect not to have children, we take on the parental instinct and treat house animals as if they are human children (no judgement!) and carry them around in strollers, prepare cute outfits and have birthday parties for them.

The instincts we possess are strong and largely undeniable. So, I’m not saying you “have to go to the gym” but you have to do SOMETHING or else the beast of burden within will get fat, slow, lazy and complacent. There is vigor inside you — stoke its flames and watch your life transform!

5 reasons you may not be achieving your fitness goals

1. You don’t have a program

Structure is key when trying to achieve a goal. If you don’t have a program or plan of some sort, odds are you’re not going to achieve your goal. Ever tried to bake a cake just by guessing? Yea, you’re doing the same thing. Guess how much time you would save if you just got a recipe and followed it…

2. You’re searching for the “easy” way to reach your goals

Social media is littered with clickbait claiming to be “the one thing you’re missing” or that they posses the “one tip that will change your life.” To put it simply: There is no easy way. Achieving goals takes time and work, there’s nothing easy about it. Do the work to see the results you’re looking for. If you want to acheive fitness goals, find someone who has acheived what you want. Ask them, “What did you do.” If you *don’t like* the answer — you are still looking for the easy way.

3. Patience

Achieving your goals is going to take time. Any type of Personal Record (PR) is a gain, so try relishing in them to help ease your way through having to be patient. Reaching your goals takes patience and hard work. Remember how long, awful, difficult and frustrating it was the first time you took a Spanish class (or, [insert your nemesis topic here])? Yea, same thing.

4. You don’t push yourself

You have to push yourself, even if it’s only a little bit, to improve. Doing the same thing over and over again will get you nowhere. You have to push yourself past what you believe are your limits in order to make gains. In order to get somewhere you’ve never been, you have to do something you’ve never done.

5. You don’t have someone helping you push yourself

Sometimes it’s easy to give up on yourself. Having someone there to make you do the things you wouldn’t do on your own can make achieving your goals that much easier. A friend, a mentor, a coach — they will all help you survive the low points in the quest to your goals!

See us discuss this more here.

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!