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 that I believe is critical to long-term success: consistency is what gets us where we want to go. We have to let go of the idea that fitness is a quick fix. If you’re expecting immediate results, you’re likely going to be disappointed—not because quick changes can’t happen, but because quick-fix thinking often creates a cycle that repeats itself over and over again: get in shape, fall out of shape, start over, repeat. I’d much rather see someone commit to one solid hour of training, three to four times per week, for the next ten...Read more

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 starting this gym, and in many ways, it feels like the closing of a chapter. I’m deeply grateful for the last ten years we had with her, and for the amount of time I was able to spend alongside her each day. Part of why I wanted to mention it here is simply to say thank you. Thank you for being patient over the years with me bringing the dogs to the gym. Thank you for every scratch behind the ears, every belly rub, and every moment of kindness you showed her. Those things mattered....Read more

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 getting at? Habit stacking. You get to choose what you stack—but once it starts, it builds fast. Ever notice how when one thing goes wrong, it feels like everything follows? That’s not random. One poor choice lowers the bar for the next one. And the next. But the flip side is just as powerful. One good choice makes the next one easier. Show up for a workout? It’s easier to eat better. Eat better? It’s easier to stay consistent. Momentum works both ways. So how do you shut off the storm of bad decisions?...Read more

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 even here for?” Holding the standard is an active commitment to excellence.It’s not wavering on your principles.It’s not lowering expectations when it’s inconvenient.It’s not turning a blind eye when you know better. It’s showing up with intent.Doing the job right—even when no one’s watching.And having the guts to speak up when the standard slips. The alternative? That’s laziness. One of my college coaches used to say: “Do what you’re supposed to do, when you’re supposed to do it, and do it that way every time.” — Mike Van Deist Simple. But not easy. So here’s...Read more

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 of the CrossFit Open, and this year has been an absolute blast. Not necessarily because of the workouts themselves, but because of the energy around them. We had a lot of “fresh blood” this year—newer members jumping in and experiencing the Open for the first time. It’s easy to forget how exciting, nerve-wracking, and empowering those workouts can feel when you’re new to it all. So if you signed up for the Open, threw down for your team, and gave it your all—great work. We’re incredibly proud of you for stepping out of your comfort...Read more