Prioritize your fitness to find greater enjoyment in your life. Many of us like to use the lack of time as an excuse when it actually is a matter of priority.


Have you ever had a feeling of being lost as you wondered through your day? You wake up, get dressed, make breakfast, and walk out the door to go to work. The day starts the same as any other, and it goes nowhere different fast!

If so, define a life purpose and start to enjoy life.


Goal Setting, sometimes I wonder if it is an exercise in futility. At the end of last year, I sat down and formulated seven specific goals. They ranged from spiritual goals–pray a decade of the Rosary every morning–to a host of fitness goals. I categorized them into two groups, habit or achievement. I even went…


CrossFit is a training method that is built on being consistently varied, but it is not random. It is exceptionally designed to improve functionality of all ages.


Anyone who has an interest in CrossFit®, no matter how deep, knows the amount of pain and suffering Assault Fitness’s Assault Airbike, aka Assault Bike, produces. The suffering felt on the bike has lead to athletes calling the equipment the Devil’s Tricycle. It’s no wonder everyone who jumps on the bike wants to have a…


How do we bring physicality to an increasingly artificial world?  Here’s something important to understand: we have successfully removed ourselves from the Animal Kingdom. We are no longer in the food chain unless a lion escapes from the Cincinnati Zoo, or a house kitty precisely strikes the jugular. In the wild, physicality matters. If I…


We often say we do not have enough time to exercise, but we have 48 hours a week available to us. What are we doing with it?


Quality of life is dependent on how fit you are, and it is never too late to start working on your level of fitness.


The ability produce power demonstrates your fitness level.


AMRAP, as many reps as possible, is a training structure where you push as hard as you can to achieve the maximum number of reps in a specific time domain. AMRAPs allow for a variety of programming opportunities in regards to different time domains, rep counts, and exercise movements. When done correctly, an AMRAP will…


In our culture, we often celebrate our sleep depravation. We believe the early bird gets the worm, but it shouldn’t come at the cost of sleep.


If you are like I was two years ago, you are probably wondering what the heck is an EMOM. I remember walking into my first functional fitness class and standing at the board in a gaze, attempting to figure out what EMOM meant. It did not take me long to learn while I was huffing…


For many of us, weight management seems to be outside of our grasps. We work hard to lose weight only to gain it back. The roller coaster has to stop.


The following are examples of warm up sets that should be performed prior to work sets. Warm up sets should be used to wake up the muscles, ligaments, tendons, and joints and to prepare the central nervous system for the weight that will be moved; therefore, warm up sets will need to be customized to…