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Member Shares His Experience with Virtual Training

When it comes down to it, the hardest part is getting started. There are many reasons, not excuses, I think there are actual reasons, that you don’t start. It can be time, money, motivation, you name it. The truth is that motivation starts with action and then you...

SimplyFit Member Story: Colleen!

SimplyFit Member Story: Colleen!

  Meet Colleen! She has been participating in the SimplyFit program for 3 months! Here’s her story!  SimplyFit is a program with no complex movements, no equipment required, and (maybe best of all!) no travel time! The sessions are 30 minutes from start to...

My Why by Coach Stephani

My Why by Coach Stephani

At the front of the gym there is a sign that says, “Remember why you started”. If I think about why I started, it all stemmed from the feeling of inadequacy and I know that’s something we can all relate to, whether it’s not feeling pretty enough, not feeling thin...

Tip Tuesday with Coach Stephani:  Training Smart

Tip Tuesday with Coach Stephani: Training Smart

Get a Good Night’s Sleep.  Your body needs good, quality sleep.   
Drink Your Water.  It’s no secret that we need to stay hydrated, but especially during workouts.  
Fuel Your Body with the Right Food.  Need help in this department?  Speak to our Nutrition Coach.
Come To the Gym Ready to Work!  
Stretch it Out.  Never jump right into a workout…(even if you are running late to class).   
Listen to your Body.  If you feel some pain, stop what you are doing!  Don’t push through it!  That is NOT smart!!!  And scale if and when necessary.  Everyone is on a different level, with different strengths and different weaknesses.  We make modifications to YOUR level of fitness.    
Stay Positive!  Mindset goes a long way!!!  And cheer others on!!  We stay until the last person is finished!!!  Imagine finishing up the last round and everyone else is putting equipment away or packing up?  That cannot feel good!  
Log Your Workouts: the good, the bad, the ugly.  How else will you measure your progress or identify where you may need some extra work?   The next time your workout of the day calls for 1 Rep Max Deadlift and you cannot remember what your current load is, those who take the time to log their workouts, can pull it up on their app or check their log book.  We use an app called Beyond the Whiteboard.  All active members have free access to BTWB.  
Take A Rest Day!!  Believe it or not, this is a hard one for many CrossFitters!!  Your Body needs time to recover!!!  You put yourself at risk of over training.  So take a rest day every 2-3 days OR try an active recovery activity like swimming or bike riding.  
Be Proud Every Step of the Way!  What we do in the gym is NOT easy!  If it were, everyone would be doing it!   So give yourself some credit.  You make it in to the gym!!!  There was once a time when even that was hard.  

Tip Tuesday: Begin Where You Are

Tip Tuesday: Begin Where You Are

Many of us are just getting back into the gym after a three - four month "break".  Some of you have been very consistent with your workout schedules, some of us not so much!  We are excited to hit the weights and jump on some rowers!  But we must train smart and train...

In support of Peace, Justice and Unity.

We created CrossFit Renaissance to be a family-oriented, welcoming, and inclusive community. To be a place where each person can fit in and belong. A home away from home, where there are connections, friendships, and celebrations. We intend to keep this foundation...

Member Story: Adrienne Justice

Member Story: Adrienne Justice

Adrienne Justice What brought you to CrossFit Renaissance? I was a part of CFR about 6 years ago. I left sometime during pregnancy and never quite made it back. I would come in here and there, but couldn't quite get my feet under me. The truth is, I've struggled so...

I Made My Wish!

I Made My Wish!

Today is my birthday!  I am now a 46 year old woman and I don't feel a day over 25!!  I haven't always felt this good!  This was a long process getting my health and fitness to where it is now (and sure, I have a ways to go).   The only regret that I can admit out...

Barbells vs. Dumbbells

Barbells vs. Dumbbells

Check out the latest article on onnit.com: Barbells vs Dumbbells on the benefits of barbells vs. dumbbells featuring some of Bill's thoughts on the subject!