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Category: Blog

Order Your Murph Shirt/Tank! Due May 15.

Order your Murph tank, bro tank or t-shirt by May 15 for delivery to the box. You’ll be able to pick them up at the box in time for the Memorial Day Murph workout on Monday, May 28. Murph is a special occasion to remember and honor those who have sacrificed. Its not about us. As such, we wanted…

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The importance of carbohydrates

Let’s start with a simple quiz question. True or false: Carbs are bad. If you said false, then you are correct! But do you know why? Carbohydrates are found in many different foods. They are in your vegetables, fruits, grains (rice, wheat, barley), dairy (milk, cheese, yogurt), baked goods (breads, bagels, cakes, cookies), and sweets (chocolate, brownies, candy, etc.). …

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Hero WODs: What and Why?

  If you are semi-familiar with CrossFit, you’ve probably heard people name-dropping Hero WODs like DT, Nutts and Hidago. Arguably the most famous of these WODs, originally titled Body Armor, is now known as Murph (For more info, click here). So why do WE do Hero WODs? For me personally, it’s a unique way to remember and say “thank…

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Fats may not be as bad as you think

Fats can sometimes have bad reputation. “Eating fat causes us to get fat, right?” The answer is: not if you eat fats in moderation.  Fats, believe it or not, are very important for the body! Fat is a long-term source of energy for the body, and it aids in absorbing certain fat-soluble vitamins (Vitamin A, Vitamin D, Vitamin E,…

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Introduction to fad dieting

Fad diets are very popular diets that promote quick weight loss. They can be very restrictive in caloric intake or even restrict whole food groups (ie. carbohydrates). When people initially begin a fad diet they will see very rapid weight loss. That may sound like a good thing… but is it? The short answer is no, and for several…

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Meal Transformations: Making Unhealthy Meals Healthier

Take a minute to think about some of your favorite comfort foods: biscuits and gravy, mac and cheese, beef and noodles, chicken and dumplings, cheesy potatoes, apple pie, brownies… are you hungry yet? We all have our favorite comfort meal (mine is mashed potatoes with Grandma’s homemade noodles), but these meals can be packed with calories, fat, sugar, and…

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Five tips for better grocery shopping

The 2018 Crossfit Open is over. Congrats! You made it! It was a rough 5 weeks of workouts. How did you do? Better than you expected? Not so well because of difficult movements thanks to Dave Castro? Either way, now it’s time to start preparing for next year. This week we are focusing on the basics, going back to…

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Breakfast, The Most Important Meal of The Day

We hear this saying all the time: “Breakfast is the most important meal of the day.” Perhaps your mother or grandmother told you this while growing up. Well… they were not wrong! Breakfast is indeed a very important meal of the day. But, why? Let’s start by breaking down the word. Break-fast, literally means breaking the fast. This is…

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