October 20, 2026 · Maddie Volk
Why We Do “Chad” Every Year
Some workouts demand more than physical strength. Inside Chad — 1,000 box step-ups, why we do it every year, and how to conquer the grind without breaking down.
The Journal
Notes from the gym.
Training, nutrition, mindset, and the stories that come out of thirteen years of helping busy people stay active.
October 13, 2026 · Maddie Volk
The CrossFit Pyramid: Build Your Fitness From the Foundation Up
Whether you're chasing a first pull-up or a heavier deadlift, the CrossFit pyramid shows the foundation that makes progress possible — and why nutrition sits at the base.
October 6, 2026 · Patrick Cummings
Get Outside & Out of Breath
The third piece of the 3-1-1 Protocol: one day a week, get outside and get out of breath. Why soft fascination and a little nature deficit go a long way.
September 14, 2026 · Danielle Flaherty
How to Plan Your Nutrition Around Your Workout
When you eat matters as much as what you eat. A practical, class-by-class guide to fueling your workouts — from the 5:30 AM crew to the noon class.
June 16, 2026 · Maddie Volk
RPE, Intensity, & The Secret Sauce of CrossFit
The programming tells you what to do. The RPE tells you how hard to do it. Inside the most misunderstood concept in fitness — and the deliberate wave behind every week of programming.
May 26, 2026 · Maddie Volk
Your Calendar Shows What You Care About
Our daily routines are the most honest documentation of our actual priorities. What your calendar says about what you care about — and why fitness deserves a place on it.
May 25, 2026 · Maddie Volk
The Mental & Physical Benefits of A Better Diet
Afternoon crashes, poor sleep, brain fog, low motivation — sneaky signs your nutrition needs support. Food is fuel for far more than the scale.
May 19, 2026 · Maddie Volk
"Murph" — What It Is & How to Do It
The workout Lt. Michael Murphy called "Body Armor" — what it is, why we do it, and how to pick the version that challenges you without breaking you down.
May 12, 2026 · Maddie Volk
Three Things We Tell Every Member
Most people don't fail at fitness because they're lazy. Three things we tell every member — be honest, be realistic, be consistent.
October 23, 2025 · Maddie Volk
Why Being Weird is Your Healthiest Choice
Here's to the ones who leave parties early and stretch on the sidelines. When normal is sick, weird is healthy — why your weird is your strength.
September 25, 2025 · Maddie Volk
The Busy Parents' Guide to Staying Fit (When Time isn't on Your Side)
Perfectionism is the enemy of progress. How busy parents build real fitness around naptime, stroller walks, and the beautiful chaos of family life.
September 11, 2025 · Maddie Volk
From Chair-Bound to Hiking Mt. Agamenticus at 75: Our Legends Prove Age Isn't a Good Excuse
Age isn't the enemy — inactivity is. Strength up 23% in 12 weeks, falls down 62% in a year: why the Legends prove it's never too late to start.
June 5, 2025 · Maddie Volk
The Busy Person's Guide to Summer Nutrition: 4 No-Fail Strategies That Actually Work
When life gets hectic, nutrition is the first thing to fall by the wayside. Four no-fail strategies that actually work — even during your busiest weeks.