Ok here's the scoop- you've gotta find what works best for you and that can take some "try--fail--adjust" type scenarios to hone in on your ideal go to foods, snacks and meals pre-workout. You absolutely want to fit in a light meal or pre-workout snack before you hit your workout ideally 30-120 minutes prior to and what that intake looks like can vary based on performance demands.

Now 4:30AM'ers may find it difficult to...


One of the most frequent questions I've been asked over the years is the great debate of RX or Scaled for WODs, loads, etc. I have a love-hate relationship with this topic and think it is a valuable method of measurement if and when the proper parameters, ranges of motions and prescriptions are in place. The bottom line is this, as coaches we have a primary objective of you moving great and then moving great consistently. When following...

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How did you and Alana get started with all of this?

My first exposure to CrossFit was in the tiny group fitness room of a country club in Fairfax VA, We finished the WOD and afterwards while "collecting myself" on the floor I realized this was what I had been looking for. Alana and I knew we would open our own gym and CrossFit was the model we had in our minds but didn't know existed. Later that month I received my Level 1...