Iron Cowboy CrossFit

SEPTEMBER NEWSLETTER

Thu, 03 Sep 2026 21:06:00 GMT

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 sets, get some good accessory work in, and continue rotating our conditioning so you aren’t doing the same thing week after week.

THE STRENGTH

THE CONDITIONING

This is one of the things I’m most excited about this cycle.

Our conditioning will rotate between aerobic, VO2, and anaerobic work. The goal is to hit all three energy systems throughout the cycle and keep things from getting stale.

And no, you won’t see the exact same conditioning week twice.

Never the same week twice. Never boring.

THE ACCESSORY WORK

After having a little less accessory work than normal in the last cycle, we’re bringing it back.

We’ll have accessory work 5 days a week , and the volume will build throughout each wave before resetting on the deload.

This is also where I’m going to tell you not to sandbag it.

If you push the accessory work, you’re going to get some awesome pumps and leave the gym feeling like you actually got some quality work in. If you skip it or half-ass it, you’ll probably leave thinking, “I probably could have done more.”

Do the accessory work. It’s there for a reason.

CORE

Yep. More dedicated core work this cycle.

On squat and deadlift days, we’ll use more isometric core work , meaning we’re training the core to resist movement rather than doing a bunch of flexion and extension.

The goal isn’t just to make your abs sore. We want a stronger midline that helps support everything else we’re doing.

MEMBER OF THE MONTH: MATTHEW VESCO

Our September Member of the Month is Matthew Vesco !

Matthew has been a really consistent presence in our evening classes and has done a great job of simply showing up and putting in the work.

What stands out to me most is his coachability . He listens, takes coaching, makes adjustments, and then goes out and actually applies it. That might sound like a small thing, but being willing to listen and continually improve is a huge part of getting better in the gym.

Consistency + coachability is a pretty good combination.

Congrats, Matthew! Keep it up.

BINGO BLACKOUTS

We also had a couple of people absolutely clean house on our Bingo challenge.

Congratulations to Carrie Fischer and Taelor Pugmire for getting a Bingo blackout!

That takes some commitment, especially when there are plenty of opportunities to say, “I’ll get that one tomorrow.”

Nice work, ladies!

UPCOMING SCHEDULE

With Labor Day coming up, we’ll have a slightly modified class schedule.

On Labor Day, we will have:

5:00 AM
9:00 AM
12:00 PM

There will be no evening classes that day.

As always, 24/7 access is available , so if none of those class times work for you, you can still get your training in.

Enjoy the holiday, get outside, spend some time with your family, and then get your ass back in the gym.

LET’S GET TO WORK

September and October are two of the busiest months of the year around Wyoming. Hunting season is here, and we know a lot of you are going to be spending some extended time in the mountains chasing elk, deer, antelope, or whatever else you drew a tag for.

And honestly, we get it.

We aren’t expecting you to put hunting on hold so you can make it to the gym every day. There will be trips, long days, camps, pack-outs, and probably a few nights where you’re sleeping somewhere that definitely doesn’t have a shower.

But maintaining your fitness while you’re hunting is worth it. Being strong and in decent shape makes those long days, climbing, hiking, carrying gear, and packing an animal out a whole lot easier.

If you know you’ll be gone for extended periods this fall, remember that Unlimited isn’t your only option. We have 8x/month and 12x/month memberships that can be a great fit during the hunting season. You can stay involved with the program, get some good training in when you’re in town, and not pay for unlimited classes when you’re going to be spending weeks in the mountains.

For everyone else, keep getting your workouts in when you can. Even a couple good sessions a week can go a long way toward maintaining the strength and fitness you’ve built.

So whether you’re in the gym five days a week or squeezing in a workout between checking trail cameras and getting your gear ready:

Keep yourself in shape for the things you actually enjoy doing.

And for those heading into the mountains this fall— good luck, be safe, and bring home some meat.

Iron Cowboy CrossFit Newsletter – August

Thu, 30 Jul 2026 12:42:00 GMT

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 summer heat, a tough workout, or the challenges life throws our way, those sayings all point to the same idea: growth happens when we’re willing to be uncomfortable.

That’s one of the things I love most about CrossFit.

Yes, CrossFit builds muscle. It helps people lose weight, get stronger, move better, and improve their cardiovascular fitness. But I believe one of its greatest benefits has nothing to do with your physique—it has everything to do with your mindset.

CrossFit builds mental resilience.

Every workout gives you an opportunity to practice staying calm under pressure, choosing discipline over comfort, and taking one more step when your mind is telling you to quit. You don’t build resilience by crushing one heroic workout. You build it one class at a time, one difficult rep at a time, and one decision to show up—even on the days you don’t feel like it.

That resilience doesn’t stay inside the gym.

It shows up when work gets stressful. It shows up when your kids keep you up all night. It shows up when life feels overwhelming, when things don’t go according to plan, or when you’re simply exhausted and still have responsibilities waiting for you.

The truth is, you’ve been training for those moments.

Every time you’ve finished a workout you didn’t think you could finish, you’ve proven you’re capable of more than you thought. Every time you’ve walked through the gym doors when it would’ve been easier to stay home, you’ve practiced discipline.

So here’s your reminder this month:

When life gets busy…
When you’re stressed…
When you’re tired…

Keep showing up.

Put your head down. Get to work. Take the next step.

You don’t have to be perfect—you just have to keep moving forward. That’s what resilient people do, and it’s exactly what we’re building here at Iron Cowboy.

Member of the Month

Erika Yagi Denham

Erika is always a pleasure to coach. She comes to class with a great attitude, is incredibly coachable, picks up new movements quickly, and consistently puts in the work. One thing that has really stood out is her commitment to returning after having a baby. The postpartum journey isn’t always easy, but Erika has shown up, stayed patient, and continued to crush workouts while getting stronger every week.

We’re proud of the work you’ve put in, Erika. Keep it up!

Wes has been one of our dedicated 5:00 a.m. crew members for years and is one of our longest-standing members, dating back to the old gym. If you are new to 5 AM just know it may take a couple of workouts for you to understand that entire 5 AM group likes to poke fun at one another!

Wes has earned this recognition through his consistency, commitment, and grit. Over the years he’s battled not one, but two shoulder injuries. Instead of letting those setbacks keep him away, he’s continued showing up, doing the work, completing his physical therapy exercises on his own, and understanding that sometimes taking a step back is exactly what allows you to keep moving forward.

That’s maturity. That’s discipline. And that’s exactly the kind of mindset that leads to long-term success.

Keep setting the example, Wes!

Cycle Update

We have about 25 days left in our current training cycle before we change things up.

The goal of this cycle has never been perfection—it’s been consistency.

Summer is busy. Vacations happen. Kids go back to school. Hunting season starts before we know it. Life has a way of pulling us in a hundred different directions.

If you’ve missed a few workouts, don’t worry about making up for lost time. Just get back in the gym and keep stacking good days together. Consistency over the next few weeks will pay off as we head into the fall.

August Fun – BINGO!

That’s right… BINGO is back!

Throughout August you’ll have the chance to complete squares, earn BINGOs, and win prizes along the way.

Once you get your first BINGO, don’t stop there—see how many you can collect before the month is over.

It’s a fun way to stay active, try something new, and maybe even step a little outside your comfort zone.

Let’s make August another great month. We’ll see you in the gym!

JULY NEWSLETTER

Thu, 02 Jul 2026 19:04:00 GMT

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 what this community has become.

Member of the Month

This month’s Member of the Month is Jerry Long .

If you’ve been around Iron Cowboy for any amount of time, you’ve probably crossed paths with Jerry. He’s one of those people who makes a room better simply by walking into it.

Jerry spent years in our regular classes, always working hard and proving that age is never an excuse to stop challenging yourself. After taking some time away, he came back when we launched our L.I.F.E. Class. It didn’t take long before he started doing what Jerry naturally does—bringing others with him.

Within a matter of weeks, several people had joined because Jerry invited them. That’s leadership.

Jerry spent decades serving our community as a teacher and coach, and he continues to mentor young people who need someone to believe in them. That same servant-hearted attitude shows up every day in our gym.

The loudest people or the fittest athletes don’t build the strongest communities. They’re built by people like Jerry—people who consistently show up, encourage others, and make everyone around them better.

Jerry, thank you. We’re grateful you’re part of Iron Cowboy.

Summer Isn’t a Time to Start Over

Over the past several months, we’ve pushed hard.

Heavy squats. Big lifts. Challenging workouts.

Now it’s time to shift gears.

Summer isn’t about trying to PR every week. It’s about maintaining everything you’ve worked so hard to build while making memories with your family, getting outside, traveling, hiking, camping, and living life.

Fitness should support your life—not become your life.

That’s exactly what our next training cycle is designed to do.

We’ll continue lifting three days each week, conditioning three days each week, and building flexibility into the program so that a long hike, mountain bike ride, backpacking trip, or weekend adventure can replace a conditioning session without making you feel like you’ve fallen behind.

Consistency will always beat perfection.

A Few Schedule Updates

We’ve added two opportunities to help you move outside our regular class schedule.

Sunday Run Club with Coach Kirklin at 9:00 AM is perfect if you’re training for an event, wanting extra running, or simply looking for people to get outside with.

Sunday Mobility with Coach Ryli at 4:00 PM is your chance to recover, improve flexibility, and keep your body healthy for the long haul.

Both are now available on the calendar and count as class check-ins.

Beginning August 1st , we’ll also be discontinuing our 6:00 AM class.

This wasn’t an easy decision, but after more than three years of consistently low attendance, it’s the right one. Open gym will still be available during that time, and if demand ever returns, we’ll gladly bring the class back.

A Personal Note

For over a decade, Iron Cowboy has been so much more than a business to me.

It’s where I’ve watched people lose hundreds of pounds, run their first race, lift weights they never imagined possible, make lifelong friendships, meet spouses, celebrate pregnancies, mourn losses, and grow into better versions of themselves.

It’s also where I’ve grown up alot.

Many of you have watched me get married, become a father, experience victories, make mistakes, and figure out life right alongside you.

Because of that, this gym will always be part of who I am.

But life comes in seasons.

Right now, it’s time for me to step into a new one.

I’ll be stepping away from the majority of the day-to-day coaching so I can pursue another opportunity and continue providing for my family. This isn’t goodbye, and it isn’t me walking away from Iron Cowboy.

I’ll still own the gym. I’ll still write the programming. I’ll still help plan events, guide the direction of the business, and you’ll still see me training here.

The difference is that you won’t hear my voice coaching every class.

Instead, you’ll be hearing the voices of Ryli, Kirklin, Aaron, and Julia, and maybe Kylar and me still from time to time.

I couldn’t feel better about that.

This coaching staff genuinely cares about you. They care about your progress, your experience, and the culture we’ve worked so hard to build. I trust them completely, and I know they’ll continue moving Iron Cowboy forward.

Because here’s the truth…

Iron Cowboy has never been about me.

It has always been about all of us.

It’s about showing up on the days you don’t feel like it.

It’s about celebrating each other’s victories.

It’s about picking someone up when they’re struggling.

It’s about becoming healthier so we can be better parents, spouses, grandparents, coworkers, and friends.

That’s the legacy worth protecting.

Buildings change. Coaches change. Programming evolves.

But the mission stays the same.

Thank you for trusting me, supporting this gym, and helping build something that means so much to so many people.

I’m incredibly excited for what’s ahead—not just for me, but for Iron Cowboy.

Let’s keep building.

The Cost of Training vs. The Value You Get From It

Thu, 18 Jun 2026 17:40:00 GMT

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 today.

The idea behind this post is that, at the end of the day, everyone is training for something.

Maybe you started because you wanted to lose weight. Maybe it was to gain muscle, improve your health, train for a marathon, complete a HYROX event, prepare for hunting season, keep up with your kids or grandkids, or look better in the mirror. In my 14 years of coaching, I’ve found that most people aren’t pursuing just one goal. More often than not, they’re chasing a combination of goals at the same time.

This often creates two different schools of thought.

One camp believes that if you want to excel at something, you need to commit to that specific goal fully. They argue that you can’t train for a marathon while building muscle, or improve endurance while maximizing strength.

The other camp—which aligns more closely with the philosophy of most CrossFit gyms—believes you can train multiple qualities at the same time.

The truth, as it usually is, falls somewhere in the middle.

Yes, you can absolutely train multiple qualities simultaneously. You can build strength, improve conditioning, increase endurance, and become more athletic all at the same time. However, it will usually take longer for each of those qualities to improve compared to focusing on just one. And if you’re preparing for a specific competition or event, trying to do everything at once may prevent you from performing at your absolute best on competition day.

That doesn’t mean it’s wrong.

In fact, it’s one of the things I love about CrossFit. Most CrossFit athletes are not the best in the world at any one thing, but they are capable across many things. They’re stronger than most people, fitter than most people, and more prepared for life’s challenges because they’ve trained multiple disciplines over time.

The next point—and one that often gets overlooked—is that your training is only part of the equation.

Sleep, nutrition, hydration, stress management, mobility, and recovery all matter.

Want to lose body fat and get lean?

Want to train for a 50K race while still doing CrossFit?

It’s not impossible. In fact, it can absolutely be done. But it’s going to require the rest of your life to support those goals. You’ll need to prioritize better nutrition, consistent sleep, hydration, recovery work, and stress management.

There are a lot of moving pieces.

Which brings me to the main point of this article.

One of the most important questions you can ask yourself is:

Does your training support your life, or does your training create stress because it doesn’t align with your life?

Everyone is different, but I think this question doesn’t get asked often enough.

I’m not here to tell you to train harder or train less. I am suggesting that you be honest with yourself. Because if your training is constantly creating anxiety, stress, frustration, or guilt, you may actually be sacrificing quality of life in pursuit of fitness.

I’ve been there myself.

There was a period in my life when I absolutely crushed myself in the gym. I’m talking two- and three-hour training sessions, day after day. I believed that more was always better.

Eventually, I got beat up physically.

But I also got beat up mentally.

The interesting part is that I was doing many of the right things outside the gym. I was eating well, recovering well, and generally taking care of myself. Still, the volume and intensity eventually became too much.

The cost was incredibly high.

The value I was getting in return wasn’t.

Fast forward a few years, and my priorities shifted.

I reduced my training volume. I continued to eat well and take care of myself, but I stopped obsessing over every workout. If I missed a Saturday session because I was spending time with family, taking care of responsibilities, or simply enjoying life, it wasn’t the end of the world.

Ironically, that’s when things improved.

I felt better.

I had more energy.

My recovery improved.

My results in the gym improved.

Most importantly, I had more capacity for the things that actually matter outside of the gym.

The lesson wasn’t that training is bad.

The lesson was that training should enhance your life, not consume it.

Fitness is an investment, and every investment has a cost. Time, energy, recovery, mental bandwidth, and effort all come with a price tag.

The goal isn’t to eliminate the cost.

The goal is to make sure the value you’re receiving is greater than what you’re paying.

When your training aligns with your goals, your priorities, and your season of life, the return on investment can be incredible.

When it doesn’t, it’s worth stepping back and asking whether the cost has become too high.

Train hard, but don’t forget why you’re training in the first place.

JUNE NEWSLETTER

Wed, 03 Jun 2026 13:26:00 GMT

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 years than go all-in for nine months, never miss a class, burn out, and disappear for three months.

Trust me, I understand that life has seasons. There are times when your focus, energy, and training volume have to fluctuate. That’s normal. The key is being willing to do something on the hard days and make the most of the good days.

What we’re after is the same type of consistency we have with brushing our teeth. You might switch toothpaste brands. You might go from a manual toothbrush to an electric one. But you still brush your teeth every day—even on the days you don’t feel like it. (At least, that’s the expectation in my house, even if my kids don’t always agree!) We do it because we know it’s good for us.

I’ll leave you with one final observation.

Over the years, I’ve met some incredibly fit people. Not people who have been training for three or five years—I mean people who have been doing this for 15, 20, or even 30 years.

Almost all of them share a few common traits.

First, they lift weights. They prioritize strength training. They have spent years consistently building lean muscle through three to five days per week of resistance training.

Second, they simply look different. I often describe them as “dense.” Their muscles look solid and well-developed because they’ve spent years building it. That muscle doesn’t just improve performance—it also helps increase daily calorie expenditure, making it easier to maintain a healthy body weight and stay lean.

Do they still do cardio? Absolutely.

Do they still pay attention to their nutrition? Of course.

But what years of consistency create is a powerful buffer. They have built such a strong foundation that taking a week off or having a nutritionally off week doesn’t completely derail their progress. They don’t suddenly lose all their muscle, fitness, or conditioning overnight.

At the CrossFit Level 1 course, they talk about how fitness provides protection against sickness and disease. I think the same principle applies here. The more years you invest in your health and fitness, the more barriers you build between yourself and setbacks. It becomes harder to get out of shape, harder to lose performance, and easier to bounce back when life inevitably gets busy.

The moral of the story: stay on the path.

Keep showing up. Keep stacking small wins. Keep investing in your future self.

The results you’re looking for aren’t found in a perfect month or a perfect challenge. They’re built through years of consistent effort.

And that’s exactly what we’re doing.

MEMBER OF THE MONTH

Jim Sell

Jim Sell has earned this month’s MOM (member of the month). Jim has been very dedicated to making classes and working around his work schedule. If he has to come to 6AM or 6:30 PM or somewhere in between, he makes it work. I appreciate that Jim is always friendly in class, willing to be coached. Thanks Jim! Keep up the hard work!

Girls-Only Kids Class Starts in June

Starting JUNE 8th! Girls-Only Kids Class this June, led by Coach Ryli, for girls ages 9–14.

This is such an impressionable age for young women, and we want to help create an environment where they learn that it’s cool to be strong, it’s cool to be capable, and confidence can be built through movement.

One thing we love about this format is that in an all-girls class, no one has to feel shy or self-conscious about trying something new or working out in front of others. The goal is to create a supportive space where girls can build strength, athleticism, and self-belief.

If you know a young athlete — or a girl who could benefit from a little more confidence and encouragement — send them our way. We’d love to have them join us.

Coaches Corner

A few weeks ago, I had the opportunity to travel to South Carolina and attend a Strength & Conditioning conference at Sorinex HQ. It was an incredible experience. I was able to connect with coaches from all levels of the industry—private sector, high school, collegiate, and professional sports. Being surrounded by people who are passionate about strength, performance, and helping others reach their potential was energizing.

One of the things I appreciated most about this conference was that it wasn’t solely focused on the X’s and O’s of training. While there were certainly presentations that dove deep into anatomy, physiology, biomechanics, and performance science, some of the most impactful speakers weren’t discussing sets, reps, or programming at all. Instead, they shared personal stories, life experiences, and the philosophies that have shaped who they are.

There were several lessons I took home, but one story stood above the rest.

The most impactful presentation for me came from Nick Lavery.

Nick is a Green Beret in the United States Army and the first—and only—Special Forces soldier to suffer an above-the-knee amputation, return to active duty, and deploy again with a Special Forces unit. His story is nothing short of remarkable.

I won’t attempt to tell his entire story, but there were two messages that have stuck with me ever since.

The first was a reminder that the United States is the greatest country in the world.

Regardless of our frustrations, disagreements, or differing opinions, men and women like Nick are the reason we enjoy the freedoms we often take for granted. Nick was willing to lay his life on the line for his country. After nearly losing that life, he fought his way back and willingly returned to the battlefield because he believed in something bigger than himself.

The freedom to build a business. The freedom to pursue our goals. The freedom to voice our opinions and disagree with one another. The freedom to live life on our own terms.

Those freedoms aren’t free.

Every single day, someone is paying for them with blood, sweat, tears, and sacrifice. Hearing Nick’s story was a powerful reminder of that reality and left me incredibly grateful for those who serve and protect our country.

The second message that resonated with me was his challenge to stop simply going through the motions of life.

Nick talked about how many people drift through life without purpose. They wake up, go to work, come home, and repeat the process day after day without ever pursuing something that truly excites them or challenges them. They settle into cruise control.

The truth is, every one of us is going to die someday. We don’t know when, and we don’t know how, but we know that day is coming.

So why not pursue something meaningful?

Why not chase the life you want with purpose and intention?

There will be seasons where survival mode is necessary. Life gets hard. Sometimes the goal is simply to keep moving forward. But once those seasons pass, don’t slip back into autopilot.

Don’t spend your life waiting for the perfect time.

Take the trip. Start the business. Learn the skill. Chase the dream. Have the difficult conversation. Set the big goal.

Live with purpose.

Nick’s story wasn’t really about overcoming an injury. It was about refusing to accept limitations, refusing to quit, and choosing to pursue a meaningful life despite overwhelming adversity.

That’s a lesson all of us can apply, whether we’re chasing fitness goals, building a business, raising a family, or simply trying to become a better version of ourselves.

Don’t just go through life.

Go after it.

Until next time,

Coop

May Newsletter

Thu, 30 Apr 2026 15:13:00 GMT

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.

I know not everyone is a “dog person,” but I also know many of you understand how much a good dog can brighten a day and become part of a community.

Kota was part of Iron Cowboy’s story, and in many ways, she belonged a little bit to all of us.

So before we move on to what’s ahead in May, I just wanted to acknowledge that, and say thank you.

Members of the month

We’re recognizing two people this month.

Dawayne immediately came to mind because he has been a steady presence here for a long time. If you know our 6AM crew, you know Dawayne is almost always there, putting in the work.

What stands out most isn’t just his consistency, though — it’s his mindset.

Dawayne has shown a real commitment to doing what he can , instead of stressing over what he can’t.

After dealing with an injury that required surgery, the road back to full effort in workouts has not been easy. But it hasn’t slowed him down. He continues to show up, adapt, and keep moving forward.

I admire that determination, and honestly, I believe if more people adopted that mindset, they’d be far closer to reaching their health and fitness goals.

Our second recognition goes to Mike Willmore.

Mike has been a member before, and what brought him to mind this month is something many people struggle to do — coming back.

For whatever reason, when people step away from CrossFit, it can be incredibly hard to return. Maybe it’s because we know the work is hard. Maybe it’s because we’re not where we used to be physically. Maybe it’s fear of judgment.

I could probably make an argument against all of those excuses…

But what I respect about Mike is he looked in the mirror and said, I need to get back in there and take control of my health.

And more importantly — he didn’t just say it. He acted on it.

He’s been putting in the work in the mornings and getting after it.

Mike, I hope to see you keep crushing it.

Both of these guys represent something we value deeply here: consistency, humility, and the willingness to keep showing up.

MAY UPCOMING EVENTS

Memorial Day Murph – Monday, May 25th – 8 AM – NOON (come in early, and enjoy the rest of the day) – Closed the rest of the day.

Girls-Only Kids Class Starts in June

We’re excited to launch a Girls-Only Kids Class this June, led by Coach Ryli, for girls ages 9–14.

If you know a young athlete — or a girl who could benefit from a little more confidence and encouragement — send them our way. We’d love to have them join us.

Coach Development Corner

I’m heading to South Carolina this month to attend Sorinex Summer Strong , and I’m fired up for it.

It’s two full days of speakers, coaches, and performance minds sharing ideas — the kind of event that feels like drinking from a fire hose in the best possible way.

I always believe good coaching means staying a student, continuing to learn, and sharpening the craft. Events like this are a chance to gather new ideas, challenge old ones, and come back better.

I’m excited not just to soak it in, but to bring that energy and knowledge back to share with our coaches and members here at Iron Cowboy.

That’s one of the commitments we have as a gym: keep learning, keep improving, and keep raising the standard.

Til next month – CP

April Newsletter

Thu, 02 Apr 2026 13:04:00 GMT

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.

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?

You interrupt it.

Make one good choice. Then stack another. And another.

Rinse. Repeat.

Member of the Month

Hilary Brewster

Workouts

As we move from March into the beginning of April, we will wrap up some of this post-open 4-week block, which has included 1-2 days of more bodybuilding workouts. I have enjoyed these, and I hope you have too. It’s always a nice change of pace coming off 8 weeks of open prep workouts. The rest of April, you will see more of a 12-week dynamic effort block, where we are going to have one “true” dynamic effort day.

Educating the “Why”

I think it’s important for some of you to understand what we do—and more importantly, why we do it. There are a lot of directions we could go with that, because in CrossFit, we use a wide range of proven training methods. The question becomes: which ones are worth breaking down?

Some of you don’t really care—and that’s fine. But for those of you who have ever caught yourself thinking, “Why are we doing this?”—this is for you.

Let’s start with something you see often:

The Maximal Effort Method (Max Effort Days)

These are the days when we’re working up to a heavy load for 1–5 reps. This method is one of the most effective ways to build absolute strength—and it’s also one of the most popular. The energy is high, people are pushing themselves, and yeah… everyone likes chasing big numbers.

One of the reasons we can program max effort days consistently is that we rotate the lifts. We’re not maxing out the same movement week after week. That variation helps reduce the risk of injury, prevents overtraining, and keeps progress moving forward.

“But isn’t maxing out every week dangerous?”

Not inherently.

What makes it dangerous isn’t the method—it’s how it’s applied. That comes down to both the coach and the athlete. One of my favorite quotes is “You think lifting weights is dangerous, try being weak. Being weak is dangerous.”

Max effort work is based on your capacity for that day. Unlike percentage-based training—where you might feel forced to hit a specific number—this approach allows for auto-regulation. Some days you’re on, some days you’re not. That’s built into the system.

Because we rotate exercises, stop short of failure, and use training maxes, there’s a strong argument that this approach is actually safer . We’re talking about 1–5 very intentional reps—not high-fatigue sets where form starts to break down.

On top of that:

You’ve got multiple spotters when needed
Coaches are watching closely and stepping in early
We’d rather leave a little in the tank than force a risky rep
Max effort days are spaced out to allow proper CNS recovery

And it’s not just about barbells…

Max effort isn’t limited to heavy lifts.

A set of max-rep strict pull-ups? That’s max effort.
A 50-cal bike sprint for time? That’s max effort.

Different movements—same principle: high intensity, full output.

Where this really becomes valuable…

Max effort work exposes the truth.

It shows coaches and athletes exactly where the weak links are—whether it’s a positional breakdown, a sticking point in a lift, or a limitation in strength or control. You can’t hide under heavy load.

And that’s where the real progress happens.

Because once we identify those weak spots, we can attack them directly. That’s where accessory work comes in—but we’ll save that conversation for the next one.

At the end of the day, it’s not just about lifting heavy—it’s about training with intent, learning where you’re limited, and building a smarter path forward.

Holding the Standard

Fri, 27 Mar 2026 13:22:00 GMT

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 the challenge—actually live it.

Because most people don’t realize where they’re falling short.
We’re all creatures of habit, and without someone calling us out, we stay there.

And if you’re lucky enough to have someone who will call you out—a coach, boss, spouse, mentor, or friend…

Don’t get defensive.
Don’t get sensitive.

Take it for what it is: honest feedback.
And get better.

This is just one of many reasons that going to a gym where you get coached and helped along the journey becomes so valuable.

March Newsletter

Sat, 14 Mar 2026 02:17:00 GMT

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 zone and being part of a worldwide fitness event.

Regardless of how you performed, I hope you walk away from these three weeks with a little fire in your belly to keep pushing yourself to become your best self.

Next week we’ll release the final tally of our Intramural Open team points and announce which athletes have made the cut to move on to the online Quarterfinals.

Our next phase of training

As we move into the next phase of training, you’ll start to see some changes. Many things will remain the same, but expect a little more creativity and variety in the programming now that the Open is behind us.

We’ll be putting a strong emphasis on building strength as we work toward retesting some max lifts down the road. You’ll also start to see some Murph prep sneak into the programming, and as the weather continues to shift, we’ll be getting outside more—so expect some outdoor running to make its return.

FLEX Program Update

The FLEX program will be shifting to a 4-day-per-week schedule :

Monday, Wednesday, Friday, and Sunday

Upcoming Events

“Death Hike” — April 4th
Hike from Green River to Rock Springs (weather permitting)
• Approx. 30 miles
• Approx. 6,500 ft of elevation gain

You can participate in the entire hike or just portions of it. Reach out to Colter Rood for more details.

Murph — Memorial Day
May 25th, 2026

Final Thoughts

This year I had the opportunity to join the Western Wyoming Community College wrestling staff as their strength and conditioning coach. We just returned from Nationals this past weekend where the team finished 2nd place in the country .

The team broke the all-time team points record , had 9 All-Americans , 7 guys in the semifinals , and 4 in the finals . It was truly a record-breaking season—yet it still wasn’t quite enough to finish the job.

This season reinforced a few things for me.

Surrounding yourself with high-level people who hold high standards is one of the fastest ways to level up.

Relationships are one of the best parts of coaching.

Sometimes you can do everything right and still fall short—but the transformation and the journey are what ultimately make you grow.

Nothing in this life is given to you. If you want something, you have to work for it and take it.

And finally, your self-worth isn’t wrapped up in a result. It’s defined by who you are and the person you become along the journey.

Shut Up & Lift

Wed, 18 Feb 2026 19:43:00 GMT

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 is power.

In reality? It’s noise.

Most people aren’t suffering from a lack of knowledge. They’re suffering from paralysis. They can’t tell what’s legit and what’s snake oil wrapped in good branding and big words.

Now we’ve got “science” chiming in on everything. Don’t train too hard — you might overtrain. Make sure you hit Zone 2 twice a week or you’re sabotaging your longevity. Don’t spike cortisol. Maximize recovery. Microdose intensity. Optimize. Optimize. Optimize.

Longevity. Sports performance. Sport-specific. Nervous system regulation. Hormone optimization.

It sounds impressive.

And to be fair — some of it is solid. Some of it works.

But there’s one ingredient none of it can replace.

Work.

Hard, uncomfortable, unglamorous work.

The kind that makes your lungs burn and your vision blur. The kind that doesn’t fit into a neat infographic. The kind that doesn’t need a rebrand every six months.

You can have the perfect program on paper. The ideal macro breakdown. The most advanced tracking device money can buy.

But if you don’t actually train with intent — if you don’t push, strain, sweat, and suffer a little — none of it matters.

You don’t get strong by reading studies.
You don’t build muscle by debating splits.
You don’t get fast by optimizing from the couch.

You get strong under the bar.
You get fast by sprinting.
You build grit by doing hard things consistently.

So here’s the uncomfortable question:

Are you taking advice from people who actually live it?

If I want to get big, strong, and fast, I’m going to listen to someone who has calluses on their hands. Someone who has missed lifts. Someone who has felt the weight bend them and came back for more. Not the guy who’s memorized every meta-analysis but has never lived under the iron.

Because principles matter. Science matters.

But effort is the separator.

And effort can’t be faked.

At some point, you have to shut up… and lift.

February Newsletter

Mon, 02 Feb 2026 19:24:00 GMT

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, it’s not about how well you perform. The magic of the CrossFit Open has never been about how well someone in our gym does. It’s about doing something as a group, collectively, that gets us uncomfortable, rallying around each other, seeing people do things for the first time. We would LOVE to have another intramural open, but the more people, the more fun it is. So we will keep tabs on sign-ups before committing to this.

The benefits of signing up are endless. Here’s why we’re signing up:

Track your progress
We show up every day striving to be better, both inside and outside the gym. The Open allows us to measure progress and reflect on how far we’ve come. Showcase and appreciate your grit.

Train with purpose
Signing up for the Open gives our training direction. When a goal is in sight, we become more intentional, focused, and deliberate in every workout and lift.

Build community
One of the most beautiful parts of CrossFit is its worldwide community. Gyms across the world will compete in the same workouts, connecting CrossFit gyms and athletes worldwide.

Compete with yourself
No matter your fitness level, the Open is your chance to test your abilities and challenge yourself. With workout variations for every level, it might just be the spark that ignites a brand-new fitness journey.

Member of the Month

Our February M.O.M. is Megan Tozzi- Megan is easily one of the most consistent members we have, and a 5 AM’er at that! Megan always comes in and works hard. Even when some days’ work pulls her away early, she doesn’t use that as an excuse not to come. I think that’s what made me pick Megan this month. Life is busy; sometimes we cannot control other factors in our lives… but something is a hell of a lot better than nothing. It’s about being consistent!

How We Will Program for the CrossFit Open

The CrossFit Open runs from February 26–March 16, 2026 and consists of three workouts. Here’s how we handle programming during the Open.

The Open workouts will be programmed on Fridays in our main workout track. Since each workout isn’t announced until Thursday, you’ll see a “CrossFit Open” placeholder when programming is initially delivered.

During the Open, our strength work is lighter and more technical throughout the week, and workouts are carefully balanced to avoid overworking any one area. This helps keep athletes feeling fresh and ready to perform. After the Open, we’ll rebuild and peak before retesting lifts at the end of the strength cycle.

Current Gymnastics Cycle – Gymnastics for Open Efficiency: This 6-week cycle began January 5th, targeting Toes-to-Bar, Handstand Push-Ups, Chest-to-Bar Pull-Ups, Bar Muscle-Ups – emphasizing positions, transitions, and repeatability to help athletes prepare for the CrossFit Open.

February Hold Challenge

The Challenge: Every weekday in February, accumulate 2 minutes in a hold position.

Challenge Dates: Monday through Friday, February 2nd – February 27th

Scoring: The scoring is a checkmark if you complete 2 minutes that day. You cannot make up for past days by doing extra, so get it in each weekday! Then, on February 27th, there will be an additional score section where you will note if you completed the entire challenge.

Movements that Count: It’s your choice! You can do planks, handstands, hollow/tuck holds, bear hover holds, or any combination. The 2 minutes don’t need to be done all at once. Just accumulate at least two minutes throughout each weekday.

Movement Videos: Any combination of these movements counts towards the two minutes. Planks can be done on forearms or hands.

Plank or Knee Plank
Side Plank
Hollow Hold or Tuck Hold
Handstand Hold : feet on box/object, against the wall, or freestanding

Bear Hover Hold : this option is great for expectant mothers or new moms returning to CrossFit. It doesn’t need to be weighted

Upcoming Events

Bring a friend day: February 12th!

Galentines: February 13th @5:30PM – Register in app

CrossFit Open Starts: February 26th

CrossFit Open 2026

Mon, 26 Jan 2026 19:36:00 GMT

What It Is and Why You Should Do It

Every year, the CrossFit Open marks a turning point in the season — and for many athletes, a turning point in their training.

From February 26 through March 16 , the CrossFit Open brings together hundreds of thousands of athletes around the world for three workouts over three weeks . Whether you’re brand new to CrossFit or a seasoned veteran, the Open is designed for everyone .

So… what is the CrossFit Open?

The Open is the first stage of the CrossFit Games season, but don’t let that intimidate you. At its core, the Open is a worldwide fitness event where athletes complete the same workouts and submit their scores online.

Each workout:

Is released weekly
Has multiple divisions and scaling options
Can be adapted to meet you exactly where you’re at

This means every athlete can participate , regardless of age, experience, or fitness level.

The Open isn’t about being the best

At Iron Cowboy, we view the Open as more than just a competition against others.

We see it as:

A test of consistency
A chance to lean into discomfort
An opportunity to see what happens when you fully commit to the process
A great community event to celebrate fitness

It’s not about winning.
It’s about showing up, trying hard, and doing something that pushes you outside your comfort zone.

Why we encourage our members to sign up

1. It gives your training real purpose
For three weeks, every workout has an intention behind it. You’re not just “working out” — you’re preparing, executing, and reflecting. That focus changes everything.

2. It shows you real, measurable progress
Maybe it’s your first pull-up.
Maybe it’s more reps than last year.
Maybe it’s simply feeling confident under pressure.

The Open has a way of revealing progress you didn’t even realize you’d made. Plus, doing it year after year, we get a really great “check-in” with our fitness. Just like repeating a benchmark workout, we want to test, assess, and implement changes to improve for next time.

3. You’re not doing it alone
Our coaches are there every step of the way — helping with:

Scaling options
Strategy and pacing
Judging and standards
Encouragement when things get hard

You’ll never be guessing or left on your own.

4. It strengthens the community
There’s something powerful about suffering together in a positive environment. The Open brings extra energy, camaraderie, and connection into the gym — and that carries over long after the final workout. Every year when we make an effort to make the Open fun, it adds big time vibez.

You don’t need to be “ready” or whatever other excuse you have.

This is the biggest misconception we hear.

You don’t need:

A certain lift
A certain skill
A certain fitness level

You just need the willingness to show up and try .

The Open meets you where you are — and challenges you to take one step forward.

Ready to sign up?

If you’re on the fence, this is your sign.

January 2026 Newsletter

Mon, 05 Jan 2026 02:46:00 GMT

Happy New Year!
I can’t believe it’s already here.

As we step into a new year, we’re excited for what’s ahead and motivated to help each of you continue improving your fitness, reaching your goals, and becoming the best version of yourself.

With the new year comes a reminder—whether you’re brand new or an Iron Cowboy veteran, you’ve chosen the path toward a better you. That choice isn’t easy. Showing up day after day is the hardest part. Motivation is fleeting. We can’t rely on it alone, because it never lasts. That’s why so many people start working out and eventually quit—or never start at all.

Discipline is what carries you forward.

I like to think of this gym as a lighthouse in a sea of chronic disease, and each of you represents what it means to live a healthy, intentional lifestyle in our community. You are the life boats helping pull people out of the storm. Keep working hard. Keep setting the example.

One of the best ways to stay disciplined is to train for something . Training is more fun, more intentional, and easier to stay committed to when you have a goal. It could be your first 5K, a hunt, a ski trip, hiking Wyoming’s tallest peak, a Tactical Games competition—it doesn’t matter what it is. What matters is having a date on the calendar and a reason to prepare. That goal will give you a spark when motivation fades.

This is a lifestyle meant to stick—like brushing your teeth twice a day. You train. You eat clean. You prioritize sleep. You hydrate. It’s just what you do. ( I sure hope you brush your teeth 2x a day, haha)

We’re proud of you, and we’re excited to build another strong year together.

Member of the Month:

Our first Member of the Month (MOM) for 2026 is Noemi Aguirre. I think one of my favorite parts about coaching her is how shes always so friendly and enjoyable to have in class. She pushes herself every time I coach her, and I know she is always sprinkling in some extra work on the side for the things she wants to improve at! She’s easily one of our strongest female members at the gym! She was also just recently 1 of 6 people to complete the full December Squat Challenge. Keep up the hard work Noemi.

AXE WINNER:

Five years ago, we introduced our Axe Award—one of the most meaningful honors we give, awarded to a single member each year.

The axe represents two powerful ideas. First, felling a tree with an axe requires hard work and patience—it doesn’t happen in one swing. It takes consistent, repeated effort over time. Second, an axe must be sharpened. The sharper it is, the more effective it becomes.

Together, these ideas symbolize the commitment it takes to steadily work toward your goals, as well as the discipline required to sharpen your skills and improve your weaknesses.

This year’s Axe Award winner is Chezney Goglio . Chezney is rock-solid with her attendance and consistently puts in extra time before or after class to work on the areas she wants to improve.

Endure Club Drawing:

We give away 1 free year membership to one lucky person each year if they make the “Endure Club” which is 16+ classes for 10/12 months of the year.

This years lucky winner is Dan Denham! Congrats Dan! You have earned it!

Fight Club Cycle Launch:

This isn’t like the fight club with Brad Pitt. This fight club, you can talk about! It’s great for new people or experienced people coming off the holidays. This 12-week strength cycle begins January 5th, focusing on Back Squat, Shoulder Press, Deadlift strength, along with barbell cycling in the Snatch and Clean & Jerk for beginner-friendly progress.

Why it matters: Designed to help athletes get back into a strong, consistent rhythm after the holidays, while building confidence and setting them up well for the CrossFit Open without feeling burned out.

Strength work gradually builds over time, starting with lighter, controlled lifting, moving into heavier weeks, then easing off during the Open so athletes stay fresh. Expect to see:

Stronger foundational lifts
Better barbell efficiency
Fresh athletes for Open
Post-Open PRs

Yes, this is similar to the CF TOTAL workouts we just did, but this cycle we be more focused on breaking them apart when we re-test.

Gymnastics for Open Efficiency:

6-week cycle beginning January 5th targeting Toes-to-Bar, Handstand Push-Ups, Chest-to-Bar Pull-Ups, Bar Muscle-Ups – emphasizing positions, transitions, and repeatability.

The big picture: Efficiency over volume; 3 levels for all athletes to build Open-ready skills.

Toes-to-Bar: Better kip and control.
Handstand Push-Ups: Stable, scalable kipping.
Pulling: Grip and hip focus to avoid fatigue.

Upcoming Events:

January 5th – Start of the Partner Nutrition Challenge!
January 17th – Bring a Friend Day

Partner Nutrition Challenge:

Jan 5th is go time! Lock in and don’t worry about stringing together perfect days. Its one meal at a time. Spend the extra time making sure you have the right foods ready and accessible. Don’t let yourself have the opportunities to get in a pinch where you have to make poor or less than ideal choices about eating.

Partner Nutrition Challenge

Sun, 21 Dec 2025 18:53:00 GMT

This 30-day nutrition challenge is designed to kick-start your nutrition journey and your New Year!

CHALLENGE DATES: January 5th – February 15th
COST: $25 per person ($50/team). You can’t put a price on being healthy, and we want a
sweet jackpot for the winners!
THE PRIZE: Cash! All proceeds from the challenge will go directly to the winning team.
WHAT AM I GETTING MYSELF INTO?
We encourage healthy eating and viewing food as fuel. If you follow these suggestions,
you’ll not only be looking and feeling better, but you’ll also be well on your way to a
healthier lifestyle.

Eat whole foods as much as possible: Whole foods are foods that are minimally
processed. They are typically natural and unrefined, and are close to their original form
as they are found in nature. Examples of whole foods include:

Fruits and Vegetables
Grains (such as whole wheat, oats, quinoa, and brown rice)
Legumes (such as beans, lentils, and peanuts)
Nuts and seeds
Lean meats (such as chicken, turkey, and fish)
Dairy products (such as milk, cheese, and yogurt)
In contrast, processed foods are typically heavily altered and may have added
ingredients, such as sweeteners, preservatives, and artificial flavors, and they are
usually much less nutritionally dense than whole foods. That being said, we encourage
post-workout protein shakes. Yes, they are processed. But, as athletes, we feel that
the recovery benefits are important and that a whole food option isn’t always feasible
post-workout.
Don’t forget you can get your post-workout shake at the gym immediately following your workout!

Sleep: Sleep is a major part of a healthy lifestyle! We recommend that you get at least
7 hours of sleep per night. If you’re normally far from that amount, then try to gradually
increase your current sleep as much as you can. Any improvement will help!
Water: Plan on drinking water and A LOT of it! Your goal is to drink a minimum of half
your body weight (in pounds) in ounces of water per day. For example, if you weigh
200 pounds, your goal is a minimum of 100 ounces of water per day.

NUTRITION CHALLENGE DETAILS
HOW DOES A TEAM WIN?
The team with the highest combined percentage change in body weight wins! But wait,
There’s more…
You can earn extra credit by getting a DEXA Scan pre- and post-challenge! If both you and your partner each do it you’ll earn an additional 0.5% weight loss added to your final team total.
NOW WHAT?
Find a gym partner who will help hold you accountable for your nutrition choices.
Teams may be same-sex or coed.
Write both names on the sign-up sheet at the gym by 1/2/25 date. If you do not have a
partner but would like to participate, let us know, and we will help get you matched up.
Get your starting body weight taken from a coach any time between (12/22 – 1/2).
All numbers will be kept private. Each partner’s entry fee money is due at the
weigh-in. Cash only, please, since it will be the prize money. Also, please don’t wear
shoes or excessive clothes (like a coat) during weigh-ins.
FINAL MEASUREMENTS: final weight measurements can be taken any time between
(2/16/26 – 2/18/26) Dexa Scans can be done (2/16/26-2/20/26). Winners will be announced on 2/25/26.
Stop overthinking it. If you’ve made it this far in the explanation, just commit. We’ll help
you figure out the rest. Go for it, you won’t regret it!

5 Nutrition Tips to Kickstart Your Challenge

1. Eat a Balanced Diet

A balanced diet includes carbohydrates, protein, and healthy fats . All three play a key role in performance, recovery, and overall health.

Carbohydrates fuel your workouts
Whole-grain bread, rice, quinoa, oats, sweet potatoes, fruits, vegetables
Protein repairs and builds muscle
Chicken, fish, turkey, lean beef, eggs, Greek yogurt, tofu, tempeh, beans
Healthy fats support hormones and long-term health
Avocados, nuts, nut butters, seeds, olive oil, coconut oil, fatty fish like salmon

Aim to eat a variety of fruits and vegetables daily—they provide essential vitamins and minerals your body needs to function and recover.

2. Fuel Around Your Workouts

What you eat before and after training matters .

Before workouts: Eat carbs and protein 1–2 hours prior to fuel performance
After workouts: Protein + carbs help jumpstart recovery and muscle repair

Many athletes choose a post-workout protein or recovery shake. If you’re unsure what to use, talk to a coach—we’re happy to help .

3. Stay Hydrated

Hydration is critical for performance and recovery.

Minimum daily goal: Half your bodyweight (in pounds) in ounces of water
- Example: 200 lb athlete → 100 oz/day
Add 15 extra ounces per hour of exercise

If you’re training hard and sweating, hydration is non-negotiable.

4. Eat Enough Protein

Protein is essential for building and maintaining muscle.

A good starting point: 0.8–1 gram of protein per pound of bodyweight per day
If you’re far below this, increase gradually over a few weeks

Consistency matters more than perfection.

5. If Your Goal Is Weight Loss

Weight loss starts with a healthy relationship with food .

Ditch the “good vs. bad” food mindset
Practice moderation, not restriction

Processed foods (cereal, chips, crackers, fast food, soda, sweets, etc.) can still fit into a healthy diet—just not in excess. These foods are often high in added sugars, unhealthy fats, and sodium, so portion control is key .

Find a Plan You Can Sustain

The goal isn’t short-term restriction—it’s long-term success.

Start with the 80/20 Rule :
- 80% whole, nutrient-dense foods
- 20% flexibility for cravings and enjoyment
Once consistent, you may choose to:
- Track calories
- Track macros (carbs, protein, fats)

Talk to our coaches if you need some help!

Bottom line: Weight loss happens in a calorie deficit—burn more than you eat—but don’t starve yourself. Sustainable progress takes time.

Final Reminder

One off day won’t ruin your progress. Don’t quit because of a setback— just get back on track the next day .

December Newsletter

Sun, 30 Nov 2025 23:55:00 GMT

We have officially reached the final stretch of 2025! This holiday season is when schedules will fill up; don’t get pulled off the rails. Hammer down, and stay focused on your health and wellness by just getting in here and moving. We have lots to share in this month’s newsletter, so let’s dive in!

Member of the Month

This month, I’ve selected Zach Huber . Depending on which class you attend, some of you may not even know Zach. Others might be thinking, “Wait… hasn’t he been gone?” And you’d be right. Zach trains at Simplot and also coaches high school football, which means he’s away from the gym a lot during the fall.

So why Zach?

Because every year—now going on year three—he commits to coaching Football, steps away from CrossFit for roughly 12 weeks, and then does one of the hardest things we all know: he comes back . Restarting anything after a long break is tough, but Zach shows up and jumps right in every single time.

When he returns, he brings an energy that makes it obvious he’s excited to be back training at Iron Cowboy. Even if he knows he might have lost a little fitness during those months, he doesn’t hesitate. He dives in headfirst, gets after it, and if you watch him, you’ll see—he’ll be back to his old self in no time.

There’s another part of this that Zach embodies—and many of you reading this do as well—and I want to take a moment to say how much I appreciate it. Iron Cowboy is coming up on our 10-year mark, and in this industry, that’s a big deal. I’ll save the full soapbox for the holiday party, but Zach and people like Zach, have shown an unwavering loyalty to me, my business, and what “IRON COWBOY” stands for.

That kind of loyalty can’t be bought. It’s built. It’s earned over years of showing up, trusting the process, and believing in who we are. I’m struggling to find the perfect words, but the point is this: I am incredibly grateful for the people who believe in us, trust us with their fitness, and will probably punch someone in the teeth if they speak poorly of us.

Those are the people we want in our corner—and we’re damn lucky to have a lot of them.

Upcoming Events

December 20th @ 6 PM – 10th anniversary/Holiday Party! – 10 years feels like a big deal to not only celebrate the gym making it this long, but to celebrate all of you and your commitment to fitness and health. Come have some fun, eat some good food, win some prizes, and celebrate another great year here at Iron Cowboy! Get on the app and snag your ticket, or here at this link .

Bring a Friend Day Dec 31st! – Help a friend jump-start their fitness in 2026!

Nutrition Challenge

What’s Next?

New Cycle: Mayhem Overdrive

Dates: Oct. 27th-Dec. 20th

This 8-week cycle blends classic strength training with a modern twist – combining higher-volume, hypertrophy-style powerlifts with structured, percentage-based Olympic lifting.

Each week alternates between movement patterns to keep athletes progressing while allowing recovery to stay on track. Powerlifts like Back Rack Lunges, Front Squats, Bench Press, and Shoulder Press are performed in moderate-to-high rep ranges (6–12 reps), letting athletes build by feel and adjust based on daily readiness.

Our Olympic lifts: the Snatch and Clean & Jerk – follow set percentages or RPE to refine technique and build speed under the bar. Each strength session is capped at 20 minutes of focused lifting (excluding warm-up) to keep intensity high and efficiency sharp.

Accessory work is programmed on its own day to target structural balance, stability, and joint health – because strong foundations lead to stronger lifts.

WHAT YOU’LL NOTICE

This 8-week Gymnastics cycle builds stronger, more capable athletes from the inside out. It develops core control, grip endurance, and handstand strength through focused EMOMs and AMRAPs that challenge stability and control under fatigue. Each week alternates between handstand and grip emphasis or core and grip focus, helping athletes gain better body awareness and lasting strength that transfers to barbell work and everyday training.

The Challenge
The holidays are busy, but that’s no reason not to get some fitness in! Accumulate 100 Squats a day, 5 days a week (Monday – Friday) = 2,000 Squats Total for December.

This challenge will run from December 1st – December 26th.

Log your Scores in the app!

Scoring

The scoring is based on the number of squat reps each day. You do not need to do them all at once. They can be broken up throughout the day
If you do more than 100 squats in one day, you cannot roll those extra squats into the next day (but we still think it’s super awesome!).

What Squatting Movements Count?

Any exercise movement that includes a squat counts towards your challenge total, except as noted in the following section. Examples of movements that count include:

Front Squats
Back Squats
Thrusters
Squat Cleans
Air Squats
Wall balls
Goblet Squats

What Doesn’t Count?
Squats that are part of strength-specific training will not be counted towards this challenge. For example, if you are doing heavy sets of back squats or squat cleans as part of the strength portion of class, those reps don’t count towards this challenge. Why? Because we want you to focus on the actual lift, instead of counting reps. That’s what’s most important at that moment.

Prize

Athletes who complete the full challenge will be entered into a drawing for something retail at the front desk

REMINDER of our new membership pricing and options going into 2026!

Please see our previous November Newsletter blog for more details on everything we have laid out for price changes, discounts, and membership options.

Let’s stay on it and finish the year strong!

Coop

Iron Cowboy CrossFit Partners with Bench Y Livestock to Bring Members Premium Local Beef

Fri, 28 Nov 2025 17:23:00 GMT

At Iron Cowboy CrossFit, we believe performance and health don’t stop when you leave the gym. Recovery, fuel, and long-term health all start with what you put on your plate. CrossFit’s base is built on great nutrition. That’s why we’re excited to announce our new partnership with Bench Y Livestock , giving our members access to locally raised, grass-fed, grass-finished beef you can trust.

This partnership makes it simple for our community to buy quarter, half, or whole beef shares , giving you direct access to premium beef from ranchers who care about how your food is raised.

A Trusted Source of Real Food

Not all beef is created equal. Most store-bought beef comes from large-scale operations where cattle are sold to feedlots, fed grain-based diets to pack on quick weight, and often treated with hormones or unnecessary antibiotics.

Through Bench Y Livestock, Iron Cowboy members now have access to beef that is:

100% grass-fed and grass-finished
Raised locally
No added hormones
No unnecessary antibiotics
Humanely raised with high animal welfare standards

This means you know exactly where your food is coming from — and who raised it.

How Buying in Quarters, Halves, or Wholes Works

Buying beef this way isn’t just for ranchers anymore. It’s one of the most cost-effective and nutrition-dense ways to feed your family.

Members can now purchase:

Quarter beef – Great for individuals or small households
Half beef – Ideal for families
Whole beef – Best value for large families or those who want to stock a freezer

You’ll receive a mix of:

Steaks
Roasts
Ground beef
Specialty cuts

This allows you to eat high-quality protein year-round while locking in predictable food costs. If you know someone else who may be interested, getting together to split up a beef is a great way to spread it out if you don’t have enough freezer space for all of it!

Why Grass-Fed, Grass-Finished Beef Matters

Choosing truly grass-fed and finished beef makes a real difference in your health and performance.

1. Better Fat Profile

Grass-fed beef contains:

Higher omega-3 fatty acids
Higher CLA (conjugated linoleic acid)

These fats support:

Reduced inflammation
Improved heart health
Better recovery from training

2. Cleaner Protein for Performance

High-quality beef provides:

Complete protein
Iron for oxygen transport
Zinc for immune function
B vitamins for energy production

For athletes, this means:

Better muscle repair
Sustained energy
Faster recovery

3. No Unwanted Additives

Because Bench Y cattle are raised naturally, you avoid:

Hormone residues
Chemical preservatives
Mystery fillers, common in processed meats

You get real food, the way it’s meant to be.

Supporting Local Ranchers Strengthens Our Community

This partnership isn’t just about better beef. It’s about strengthening the local economy and preserving Wyoming’s ranching heritage.

When you buy from Bench Y Livestock, you are:

Supporting local families
Keeping dollars in our community
Helping preserve ethical, sustainable ranching practices

This creates a food system that is more transparent, resilient, and trustworthy .

Fuel Like an Athlete. Eat Like a Rancher.

Iron Cowboy CrossFit exists to build stronger people — physically and mentally. This partnership brings that same mission to your nutrition.

Real training deserves real food.

If you’re interested in ordering a quarter, half, or whole beef share through Bench Y Livestock, talk to a Cooper at the gym!

How to Use Iron Cowboy Bodybuilding to Get the Best Results

Wed, 26 Nov 2025 18:47:00 GMT

At Iron Cowboy, our core service will always be CrossFit. That’s our foundation, our community, and our primary training philosophy.
But we also offer a stand-alone bodybuilding program —something that works great for:

Members who want additional muscle-specific work
Anyone looking to escape the “typical” global gym environment
Those who want 24/7 access but prefer structured lifting over classes

This blog will help you understand the different pieces of our bodybuilding program and how to use them based on your goals.

Understanding the Structure of Our Bodybuilding Programming

We break the bodybuilding track into a few clear categories. Each one serves a different need depending on time, goals, and training style.

1. The Standard Bodybuilding Program (6 Days/Week)

This is the classic split-style approach you’ll see most bodybuilders follow:

6 days per week , focused on specific muscle groups
One day with optional recovery work
Designed to maximize muscular stimulus while managing fatigue
Built around simple, proven tools: barbells, dumbbells, rack, cable stack, pull-up bar

We don’t have every machine under the sun—and you don’t need them.
Old-school bodybuilding was built on fundamentals, not 12 variations of a pec fly. If your goal is pure bodybuilding, this is the track for you.

2. Functional Pumps (3 Days/Week)

You’ll see these three days a week in the program.

These sessions are:

Functional movement–based
Shorter (always under an hour)
Designed to give you a serious pump
Intended to be your ONLY workout of the day

If you’re someone who wants the look of bodybuilding but prefers more dynamic or functional movements, these days fit perfectly.
Do all three per week and you’ll get a strong bodybuilding effect without committing to a full 6-day split.

3. The “Mini Pumps”

Mini pumps are:

Condensed versions of the main bodybuilding sessions
Quick options when you’re short on time
Great accessory pieces to add to your CrossFit WOD
A simple way to build more muscle without adding another full workout

Why This Matters: The Real Role of Muscle

Regardless of which track you follow, building muscle is one of the best investments you can make in your body. Muscle improves:

How you feel
How you perform
How your body looks
How well you age
Your everyday confidence —physically and mentally

And here’s the truth most people need to hear:

What usually happens is:

Someone doesn’t see progress fast enough.
They get discouraged and check the scale.
The number hasn’t moved (or gone up).
They panic, start eating less, and add more cardio.
They stall even harder.

Building muscle is work .
It requires:

Fuel
Consistency
Heavy weights
Progressive overload

When you stack good eating and consistent lifting day after day, something cool happens:

Lean muscle goes up
Body fat goes down
You start to look tighter, leaner, and more athletic
Your clothes fit differently
Photos look better
Strength goes up
Confidence goes way up

And the whole time…

Quit worrying about the scale. Focus on the work.
Muscle changes everything.

Stop Comparing Your Fitness Journey to Social Media Highlights

Tue, 11 Nov 2025 22:04:00 GMT

This post isn’t meant to demonize any specific training method or sport. It’s simply meant to shine a light on the false realities often portrayed on social media.

Platforms like Instagram and TikTok are notorious for distorting reality — whether it’s luxury vacations, expensive cars, or “perfect” lives. But the illusion I’m talking about here is the one surrounding extreme physiques — the kind that many people mistakenly view as the ultimate picture of health, or something that’s actually sustainable long-term.

Let’s be honest: many of those images are heavily edited, perfectly lit, and timed during peak physical condition. And while I’ll generalize a bit here, the bodybuilding community is most often associated with posting “physique updates,” flexing videos, and competition photos.

To be clear, this isn’t a knock on bodybuilders. The work, discipline, and sacrifice that go into preparing for a show are nothing short of incredible. These athletes dedicate their lives to their sport, and their physiques reflect that effort.

The issue isn’t with them — it’s with how their images are interpreted by everyday people. The average mom or dad scrolling through their feed might see those shredded bodies and assume that’s what “healthy” looks like or that it’s attainable year-round. What they don’t see are the extreme training sessions, the restrictive diets, the dehydration leading up to competition, and the fact that those physiques are typically temporary — not to mention, often enhanced by performance drugs.

Again, no judgment toward the athletes themselves — that’s part of their sport. The message here is for the followers who need to understand that those physiques don’t equal optimal health. Like any high-level sport, bodybuilding pushes the body beyond what’s healthy or sustainable.

And even if you have no desire to become a bodybuilder, it’s worth noting how often people still follow their training programs or mimic their diets — expecting the same results. Then they get discouraged when they don’t see those outcomes.

So let’s be fair to ourselves when it comes to our health and fitness goals.
A great physique is an awesome goal — but it doesn’t happen overnight, and it probably won’t look like a professional bodybuilder’s. That doesn’t make your effort any less valuable. Every workout, every healthy meal, every consistent week matters.

Quit comparing yourself to the extreme, and start appreciating the progress you are making, with the realization that the extreme ends of sport and competition may get likes and followers, but it’s not the sustainable kind of health most of us are truly looking for — the kind that keeps you healthy, strong, and moving till the end of our life.

Look for our next blog post coming about how we incorporate bodybuilding workouts into our CrossFit program to stay functional but still pack on lean muscle!

November Newsletter

Thu, 30 Oct 2025 12:01:00 GMT

November is here! We have a lot of exciting things in the works, I have been eager to share them with you all as we approach the end of the year. First being that this is how you will see the newsletter each month as a member. We will send a link via text/email out each month when it’s posted, so you can open it directly to this post.

I hope everyone is enjoying the latest cycle of Front Squat/Overhead Squat, Power clean, and Bench press we have been working on. Not much longer, and we will have our retest.

Member of the Month

This month, we are picking two athletes for M.O.M.

First is Doni Drake – Doni was nominated because she has been so consistent this last year. She started at the gym in May of 2024, coming occasionally, but from September 2024 to this September 2025, she made the Attack Club for a full 12-month streak!

Next is Darin Howe- Darin comes 3x/week. He started with a Simplot challenge, and I think he was a little on the fence about how much he would stick with it after the challenge. Next thing you know, you blink as a coach and realize he’s been hitting his 3x/week steady and consistently now for at least a year.

Both athletes, sticking to the goals, putting their heads down, and just doing the work. I love it. Great job guys!

Upcoming Events

November 7th @ 5:30 PM – WOD N WINE – Ladies grab a friend and come do a fun workout, sip on a glass of wine ( or don’t) post workout and socialize. – Register in the Iron Cowboy App or HERE

What’s Next?

New Cycle: Mayhem Overdrive

Dates: Oct. 27th-Dec. 20th

This 8-week cycle blends classic strength training with a modern twist – combining higher-volume, hypertrophy-style powerlifts with structured, percentage-based Olympic lifting.

Accessory work is programmed on its own day to target structural balance, stability, and joint health – because strong foundations lead to stronger lifts.

WHAT YOU’LL NOTICE

NOVEMBER CHALLENGE

The November Monthly Challenge begins Monday, November 3rd. The goal is to complete 50 push-ups each weekday throughout the month. By the end of November, you will have reached 1,000 total reps.

Push-ups can be broken up during the day. Do a few in the morning, some before training, and finish the rest in the evening. A good rep means the chest touches the ground and the arms fully extend. Modifications like knee or incline push-ups are encouraged and still count toward your total.

Log daily reps in the Iron Cowboy App. Athletes who complete the challenge in full will be entered for a prize at the end of the month.

Stay consistent and keep showing up. Small, steady efforts every day lead to big results

Like I mentioned earlier, we are so eager to roll out some new changes. That doesn’t overshadow what we have done in the last year. In 2025, every single one of our coaches got a good bump in pay. They deserve it. Our coaching team is excellent, always delivering on the floor and caring about our members. Some of them have gone on to obtain additional certifications, continuing to be their best, so they can help you. In 2025, we undertook a massive floor demo and remodel, which was really needed. However, it was a huge project, not only financially, but also in terms of everyone’s patience with the workouts outdoors and the mess during the remodel. So thank you for being patient with us. I think it turned out great. Along with the new floor, we added a new rig and kept the existing rig outdoors for some fun chances to work out outside as well. We also added the 24/7 access option for unlimited members. Finally, I think the programming this last year has been fun. It’s been challenging yet well-balanced, incorporating classic CrossFit, strength work, and partner workouts. Overall, I really felt like it was hitting many of our members’ goals while remaining true to the methods.

Now let’s talk about what’s next. Starting in December, we are offering the L.I.F.E. Class, which you have heard me talk about, I’m sure, so I’ll spare the details here. Think CrossFit for the older generations that need functional movements and exercise with just less intensity than you find in our normal classes.

We are at some point probably in January going to experiment with the endurance class. This is going to bounce around a bit on occasion for us to find the time that is best received for you and potential new members.

We will continue to offer a Bodybuilding “FLEX” track that has 6 days of Bodybuilding workouts. Again, great to do on its own, or to supplement occasionally in your CrossFit training.

Let’s talk pricing. You guys who have been around know that a few years back, we said to expect to anticipate a 2-4% rate increase annually just to keep up with normal rising costs, inflation, etc. You know as well as I do that everything in this world is going up. That increase does not even keep up with the current inflation. Yet we do have some new changes to prices that I think are still fair for the value the gym is providing, but also options to help more lives be changed. I’ll post a graphic below that outlines all the new options. Please don’t hesitate to share this with friends and family. We have room for more people in our gym, and that will ultimately lead us to keep this thing going for longer. You will see a $6 increase for the unlimited membership. However, we are actually lowering our 12x and 8x/month options, as well as adding a 24/7 access-only membership. Additionally, we have increased the family/student/military discount to $19 off a month, and have increased the discount for ACH payments to $5 off/ month. ACH does really help us as a small business, saving us on CC processing fees. If you can make the switch, it is appreciated! You can also pre-pay for a full year (non-refundable) upfront and get 11.5% off! Ultimately, you have a lot of options to fit what you or your family needs. I really appreciate your support these last 10 years, and I hope we can make it another 10!

Last point, why so many options… I thought all I needed was CrossFit? Well, I am still a firm believer that a good CrossFit program with a coach is the best well-rounded program for your long-term health, functionality, strength, etc. However, at times people have different goals.. Some people want to work on adding more muscle, some people have an endurance event that they want to train for, or just prioritize endurance training… Regardless of the goal, we have the recipe to help each athlete.

Speaking of goals, we would really like to touch base with you guys. We only need 15 minutes to chat; it can be a scheduled time, or 15 minutes before or after class if that’s easier. One of the coaches will be reaching out to you to schedule at least 1 meeting. This is something we really want to prioritize this year with consistent check-ups to help keep you on the path. Look for one of the coaches to schedule with you before the end of the year!

Finally, we know the needle moves with nutrition, check out the graphic below with the details of the upcoming challenge.

Lots of stuff on the docket to wrap up 2025 and push into 2026!

Let’s go!

Cooper

2026 New-trition Challenge

Tue, 28 Oct 2025 16:06:00 GMT

2026 Iron Cowboy New Year Nutrition Challenge

WHAT IT’S ABOUT

Rather than demonize people for feeling motivated going into the new year we want to actually help you capitalize on that motivation. We know its fleeting, so if we can get you to actually see progress in that 6 weeks, you hopefully see how hard work and commitment = results.

The Iron Cowboy Nutrition Challenge is a 6-week reset to kick off your year with momentum. It’s not a diet — it’s about learning how to fuel performance, recover better, and feel your absolute best.

You’ll dial in your food, hydration, sleep, and consistency — the things that truly move the needle inside and outside the gym.

WHAT TO FOCUS ON

1. Eat Real Food

Keep it simple. Stick to whole, nutrient-dense foods that make you feel strong and perform well. We train hard at Iron Cowboy. It’s also nice to have your hard work not only show up in workout performance, health metrics like BP, Cholesterol, etc.. but also in the mirror. We can’t eat like a bird and expect our bodies to adapt and change. Don’t think about losing weight, think about adding muscle through clean, whole foods.

Lean proteins (chicken, beef, fish, eggs)
Fruits & veggies (as many colors as possible)
Whole carbs (rice, oats, potatoes, quinoa)
Healthy fats (avocado, nuts, seeds, olive oil)
And plenty of water

2. Sleep

Sleep is your recovery weapon. Aim for 7+ hours each night.
Can’t get that yet? Start small — any improvement makes a difference.

3. Hydration

Drink at least half your body weight (in pounds) in ounces of water per day.
Example: 200 lbs = 100 oz of water daily.
Hydration affects energy, recovery, and even fat loss. Keep your bottle close and stay on it.

HOW TO WIN

The winning team will have the highest combined percentage change in body weight.

HOW TO JOIN

Find a Partner: Teams can be same-sex or coed. Need a teammate? We’ll help pair you up. Also, a great reason to drag a new friend with you to the gym!
Sign Up: Add your names to the sign-up sheet at the gym by December 26th!
Weigh-In:
- Initial weigh-ins: December 29th- January 2nd
- Final weigh-ins: February 16-18th, 2026
- All weigh-ins are private and done by a coach.
- Please wear light clothing (no shoes or jackets).
- Dexa Scans must be done in the same weigh in windows. SWC Memorial Hospital and Castle Rock Medical Center both do DEXA Scans.
- Entry fee ($25 per person) is due at weigh-in — cash only (it goes straight to the prize pool).
Winner Announced: February 19th, 2026

TIME TO COMMIT

Stop overthinking it — just start.
Six weeks, you’ll be stronger, leaner, and feeling better than you have in a long time.
We’ll guide you the whole way.

Iron Cowboy Nutrition Challenge 2026
Fuel. Peroform. Recover.

The Power Of Place

Tue, 21 Oct 2025 16:25:00 GMT

In a world that moves faster every day, it’s easy to overlook one of the most powerful tools we have for building a better life — place.

Where you spend your time shapes who you become. The places you choose for work, rest, and growth have a direct impact on your mindset, your habits, and your happiness.

Your Place for Work

Your workspace isn’t just where you earn a paycheck — it’s hopefully where you create, build, and contribute. It’s where you bring discipline to your goals and purpose to your time. When your workspace reflects focus and intention, it pulls that same energy out of you.

Whether it’s a job site, an office, or your own small business, your “place for work” should challenge you to rise to the occasion every day.

Your Place for Rest

Rest doesn’t just happen — it’s cultivated. It may be your home, camping in the mountains, it’s your place of recovery — it’s where your body and mind reset.
True rest allows you to show up ready for the next challenge. It’s where peace lives, and without it, progress burns out.

Your Place for Growth

Then there’s your third place — the one built for self-improvement.
For many of us here at Iron Cowboy, that’s the gym. It’s the space where struggle meets progress, where effort becomes identity. It’s where you’re surrounded by people who want more out of life — just like you.

A strong community can’t be faked. When you walk into a place filled with like-minded people who push you, celebrate your wins, and remind you why you started — you’ve found something rare. You’ve found your people.

The Hours You Have

Think about the hours you get in a day — and how you spend them.
We all have the same 24. Some of those hours go to work, some to rest, and the rest… well, that’s where we make our choices.

Maybe it’s the bar. Maybe it’s scrolling your phone. And sure, those things can be fun — they have their place for entertainment. But ask yourself honestly: are they moving the needle for you? Are they building the kind of life you actually want?

Where your time goes, your life follows.

The Power of Place

The truth is, your environment matters more than you think. The right places bring the right people. The right people shape your habits. And your habits shape your life.

That’s what Iron Cowboy is for so many — a place that challenges you, supports you, and surrounds you with people who want to get better, inside and out.

Find your places — for work, for rest, for growth. Protect them. Invest in them. Because when your places are strong, so are you.

New L.I.F.E. Class Coming Soon!

Tue, 14 Oct 2025 15:46:00 GMT

As a gym owner one of my jobs is to make sure that the gym is helping fullfill the needs of our community. I look around our community and see a ton of people that still need fitness in their lives. I watched my own grandparents not have a safe, fun, and effective fitness outlet […]