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NEW 6 Week Boot Camp Program

NEW 6 Week Boot Camp Program

Have you been thinking about starting a fitness routine?  Need some consistency and accountability in your life?   Maybe even a little shy going alone to the gym….   Then come workout with me!    Commit to just 6 weeks of fitness with me!     YOU deserve it!   All...

Member Spotlight – Meet Fabiana

Member Spotlight – Meet Fabiana

Today's Member Spotlight is on Fabiana who joined CrossFit Renaissance in September 2018. When Fabiana enrolled at Crossfit Renaissance, she wanted to get control over her mental and physical health. "Mentally, I was depressed because of the weight I gained and I felt...

Member Spotlight – Meet Jared!

Member Spotlight – Meet Jared!

Our member spotlight this week is on Jared who just celebrated 5 years at CrossFit Renaissance. He started out with the “New You” challenge after seeing the ad on Facebook.   "The idea was to build generally better habits in fitness, nutrition, and overall health. I...

Our Favorite Recipes: Shephards Pot Pie

Our Favorite Recipes: Shephards Pot Pie

Navigating nutrition means having multiple strategies that help you meet your goals. We've been craving comfort food this winter, and are always on the hunt for satisfying recipes that meet our nutrition targets. Reading the nutrition facts can help you make an...

The Importance of Functional Training and The Deadlift

The Importance of Functional Training and The Deadlift

Functional movements are at the core of CrossFit training. We train movement patterns and build strength in a way that translates into movements we do in our day to day life. In these photos, a Renaissance Youth athlete, and a CrossFit member perform versions of the...

Member Spotlight – Meet Mac!

Member Spotlight – Meet Mac!

At CrossFit Renaissance, there is no one "type" of person who joins our program. But one thing we all do have in common - we are motivated to put in the work to see the positive changes we want for ourselves. We are young, "old", experienced and newcomers. We are...

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...

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...