The New Year’s Resolution Conundrum

res·o·lu·tion /ˌrezəˈlo͞oSH(ə)n/ noun; a firm decision to do or not to do something.  eg. “she kept her resolution not to see Anne any more” Some things happen in life with the flick of a switch. When you want to turn a light on you simply flip the knob, clap your hands or yell across the ...

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How To Optimize the Warmup and Cooldown

Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact if you’re short on time you are better off going through a proper warmup, mobilization, and stretching session than to try to get a quick workout in while skipping those other ...

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3 Exercises to Fix your Lower Back Pain

The body thrives on balance. Our muscles and joints are happiest when they are getting equal and total range of motion. The spine is no different and since it’s range of motion is smaller than most other joints, imbalances can be felt more intensely. The spine requires the stability of the supporting muscles that surround ...

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Member Highlight: Krysten Jury

Krysten and her husband Ron have been members at KCI for 3 1/2 years. In that time, Krysten has given birth to 2 boys and continues to make CrossFit a top priority in her life. Her and Ron have changed schedules & made sacrifices so that they can continue to life a healthy and fit ...

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5 Tips to Help You Change with the Season

As the weather turns colder, many of us tend to let our health and fitness routines take the back burner for a few months. Whether you are feeling rundown or beat up or just trying to escape the holiday season without eating too much pie. It is important to recognize what the change in season ...

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What’s Keeping You From Achieving Your Goals?

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change Generally, if ...

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Travel WOD’s

Here’s a list of workouts you can do on the road or at home with minimal equipment! 3 rounds : Run 1/2 mile 50 air squats 10 rounds : 10 push-ups 10 sit ups 10 squats For time : 200 air squats “Susan” – 5 rounds Run 200m 10 squats 10 push ups 3 rounds for time : Sprint ...

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“I need help”

When was the last time you said that? When was the last time you asked for help? Or better yet… who should you be asking for help right now? We need help. Life is too complex to figure out on our own. And you can’t expect yourself to have all the answers. Too often we ...

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Stop Counting Calories

Stop Counting Calories, Do This Instead Does this sound like you?….Fed up with stubborn fat or not looking and feeling your best…you found a hardcore plan that spelled out EXACTLY what you were supposed to eat. You religiously plugged everything you consumed into a special calculator. You lugged around an oversized diaper bag full of ...

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The Law of Diminishing Intent