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CrossFit is Scary!

CrossFit is Scary!

CrossFit is Scary.  I am afraid of getting hurt.   CrossFit isn't for me.   I cannot tell you how many times I hear this from people.  It's common to fear the unknown, but also very common and courageous to go for it anyway!  Give it a try!  If you have been standing...

Tip Tuesday with Coach Justin

Do you find your core and hip flexors give out while doing high volume toes to bar or kipping knee raises? If so, here are a few tips that I found to really help. The kip - It’s easy to think that this starts with the legs, but it actually starts with the shoulders....

Why My Kids CrossFit – Part I

Why My Kids CrossFit – Part I

We’re a local family. We live in a row home that sits on a fairly busy street.  We have a small patio out back. We take advantage of the playgrounds at Cionne and Hackett – “parkour” at Hackett is a favorite!  We bike ride maybe 2-3 times a month to Penn Treaty park...

Ready to take your physique to the next level?

Ready to take your physique to the next level?

Bodybuilding has been a passion of mine for 20+ years. I spent the better part of a decade in my 20s preparing for and competing in bodybuilding. I then took a short (eh, 9 year…) break from the competitive stage mostly training CrossFit while incorporating...

Meal Prep Solutions for Busy Families

Meal Prep Solutions for Busy Families

When my family doesn't have meals planned and prepped, this is what dinner looks like: For the Kids: grilled cheese, chicken nuggets, cheese quesadillas, mac and cheese.  It is a processed food carb bonanza.  Surprised?  My family is just like yours.  Quick food that...

Erin Phovilaychit: Member Story

Erin Phovilaychit: Member Story

Meet Erin, who has been with us for almost 2.5 months.  Erin came to CFR to live a healthier lifestyle, lose 20# and sustain the weight loss, increase energy levels, and to be able manage stress of a busy lifestyle.   We asked Erin to share her experience with us: Why...

Goal Setting Sessions

Goal Setting Sessions

The Value of Goal-Setting Sessions Have you ever woken up and thought "Am i just spinning my wheels"? You realize that you've been doing the same thing every day with no results. We all do it. We get busy, we get in a routine, and we forget the big picture. Those big...

Coach’s Tips: Muscle Building

This week's Tip is coming from Coach Bill about muscle building. How do we increase the size of our muscles? Bill gives us some tips on how to increase size or mass.  There are certain amount of reps needed per body part, each week, to...

How To Optimize Beyond the Whiteboard

How To Optimize Beyond the Whiteboard

All of our CrossFit Renaissance members have access to Beyond the Whiteboard.  Most of us use it to view the WOD and log our lift loads, Metcon scores so we can measure our progress or lack thereof.  BTWB has so many more features to help us track our health and...

The BIG Debate

The BIG Debate

Nutrition. The word is defined differently by the hundreds of pop-up nutrition companies out there. We have all seen the different diets and products promising you the world in weight loss and performance, but what do you really need to know? Can you really have your...

“Action precedes motivation and inspiration.”  

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When Do You Start?

Have you been thinking about STARTING a new workout routine?  Have you and your friends been setting up start dates to run/walk together?  Go check out a local gym together?  Maybe even went as far as tossing all the processed food in your cabinets and refrigerator,...

Coaching Tips: Midline Stabilization

Coaching Tips: Midline Stabilization

Coach Jen offers a tip in maintaining a stable midline during an overhead press.  To view today's Tip and many others, be sure to follow us on social media on FaceBook and Instagram. During the overhead press, some tend to overextend the spine, push the rib cage...