A NEW 8-WEEK CYCLE A new 8-week cycle started August 31st, and we’ve got a pretty good mix of stuff coming your way. The big focus this cycle is getting stronger while still maintaining the conditioning and general fitness that makes Iron Cowboy what it is. We’re going to squat, bench, deadlift, do some cluster […]

Wow… July was a hot one! Hopefully August brings us a little relief from the heat. All this hot weather got me thinking about a couple of old sayings: “If you can’t stand the heat, stay out of the kitchen.” “If you can’t run with the big dogs, stay on the porch.” Whether it’s the […]

July Update: Seasons Change, but the Mission Doesn’t July is here, and it feels like a fitting month to reflect. As we celebrate 250 years of America, I’m reminded that the things that stand the test of time aren’t built overnight. They’re built through consistency, commitment, and people who continue to show up. That’s exactly […]

Today’s blog is about the cost of training and the value you get from it. At first glance, you might assume I’m talking about your gym membership and whether you’re getting enough value in return for what you pay each month. While that’s certainly a valid conversation, it’s not exactly what I want to discuss […]

I can’t believe how fast this year is flying by. We had an awesome May, highlighted by Murph and a lot of fun workouts. As we head into summer, I’m excited for a season filled with fitness, outdoor adventures, and watching all of you continue making progress. This month, I want to revisit a mindset […]

May is here, and we’ve got some fun things coming up. But before we dive into the newsletter, I wanted to share something personal. As many of you know, we said goodbye to Kota last month. Even though we knew it was coming, it was incredibly hard. She was with us from day one of […]

April’s here—and we’re calling for showers. Not the kind you step into, the kind we actually need: rain. Ironically, it’s coming down right now. And speaking of rain, today’s thought is inspired by two of my favorite artists—on opposite ends of the spectrum: 50 Cent and Luke Combs. “When it rains, it pours.” What am […]

I’m constantly reminded how important “Holding the standard” is—and how quickly it fades when it’s not enforced. The real problem isn’t just that people need to do things better…It’s that a lot of people don’t even know what “good” looks like anymore. You ever watch someone do such a poor job you think,“What are they […]

I’m a little behind the ball getting the March newsletter out—but you could say it’s literally been March Madness around here. With that said, I wanted to take a moment to highlight a few things, celebrate some wins, and give you a roadmap for what’s coming next. This newsletter is dropping on the final day […]

We’re drowning in information. Every scroll, every podcast, every “expert” is telling you there’s a better way to train. A more optimal split. A more scientific protocol. A more cutting-edge recovery method. This diet beats that diet. This system outperforms that system. Train this energy system. Avoid that hormonal spike. Optimize everything. In theory, information […]

Happy February! We are excited for this month to finish up our Open cycle program, kick start the CrossFit Games OPEN, and see you guys have some big wins. With that being said, I already know some of you are feeling the pressure in your mind of why you shouldn’t sign up… To put it, […]