One Percent Better

In today’s episode, we’re joined by CFF’s own, Shelby Orosz! Shelby has been a member for 5+ years and has quite the journey over the years! Shelby sits down with us today to discuss where she started and what brought her to CrossFit FUNCTION, and how that “why” has changed over the years. Her journey through fitness and health led her to eventually conceiving after experiencing struggles with the...

This week we’re sitting down with our seasoned CFF veteran, Jennifer Kriger! Jen started with us through a women’s only bootcamp, and has blossomed into an extraordinary journey impacting many people along the way. The most notable being her daughter, Mackenna. Jen tells us about all the different ways CFF has helped her work through her struggles, and ultimately why she feels so compelled to dire...

It was an exciting weekend in here a few weeks ago, and Whitney and Coach T sit down to rehash through the CrossFit Games Quarterfinals weekend! We’ll talk about each event and how Coach T handled them, all the things that went well, and what she’d change if she had another chance at it. We also dive into how her “why” has changed over the years from when she previously competed more seriously, an...

Michelle joins us today to talk all things CrossFit FUNCTION - her fitness journey, her success with our Nutrition Coaching Program, and most recently, her journey to becoming a Coach! Michelle’s story is one that is so inspirational. She has so much to offer that can help you if you are struggling through one or all of these areas. She was once that person on the outside who was afraid to come th...

In today's episode, we sit down to chat with CFF's Greg Litvanyi to talk about his journey through fitness and nutrition over the past 7 months. Greg came to us in August of last year wanting to try something different, after having no success with other fitness programs in the past, or finding one he was interested in enough to stick with. As a retired Firefighter now turned Fire Investigator, hi...

This week Coach T is taking it lone-wolf style and we'll have a series of Member Interviews over the coming weeks! We'll start off speaking with our resident Phyisotherapist, Jannalee Edgar! "JL" as she's known, has been a CFF Member for many years, and has always been our go-to when our athletes needed to seek help outside of CFF! We'll get to know JL a little bit better, and find out some tips o...

It's been awhile - so first off, we apologize for disappearing! But it doesn't matter, we're back now! Our next big event coming up is The CrossFit Games Open, starting March 11th! Our seasoned vets will know all about what the Open is, but there's many listeners who don't, so we are here this week to talk about the Open, and what that's going to look like this year at CFF! With government restric...

WE. ARE. BACK! It's been a little while since you last heard us on your commute/dog walk/house chores/etc., but we're back! And in fitting with the new year, we decided to look back on everything that 2020 gave to us, and all the positive things that came from it! We encourage you to have a listen, and share with us some of your favorite top 10 moments from the past year, and maybe what you're loo...

In today's episode, we visit the idea of extrinsic and intrinsic motivation, and how that differs for people. We talk about how the focus should actually be placed on consistency of the daily small things, to build confidence. And by building confidence, how you gain experience. Yet, as a society, we always cite the lack of experience as our reason for not doing something.  Motivation can loo...

We might have missed last week's episode, but no fear, we are here with a new one for you! This week we tackle Navigating a Healthy Holiday! This was a hot topic that was brought up for discussion amongst our Facebook group of members and our Individual Nutrition Coaching clients, so we figured it was the perfect time with Christmas fast approaching!⁠ ⁠ We talk about the reasons why people get tri...

On today's episode, we brought in Lana to talk to us about her Internship Program with CFF that she's been a part of for a few weeks now! She talks about her hours of shadowing, and what she has observed so far. Her perspective as a client and now transitioning to a Coach has opened her eyes to see the different layers that it takes to be a Coach at CFF, and the many layers that go into planning a...

We've all been there. Things are dragging on, you're not feeling the best, things aren't going your way. There's a million reasons, it seems, why you don't want to be doing this anymore. You think it's time to throw in the towel. But is it?  Today we talk about what leads up to these feelings or thoughts, and whether they are reactionary things or if signs have been developing for longer peri...

Today's episode is a special one. If you've been in our membership, you know our Cam well. He's the loud in-your-face guy that's yelling at you to pick up that bar, do one more rep, don't quit, keep going. He's memorable, and you won't forget your class with him.  But that same loud, boisterous dude is a guy dealing with some real dark demons brought on by his job. Cam has been an RCMP Member...

It's the weekend after the CrossFit Games, so naturally we're touching on the awesome weekend of competition, and all that we enjoyed! And as an added factor, we were able to tie it into today's topic: The Sickness-Wellness-Fitness Continuum. We'll introduce you to the concept of measurable factors that help us determine where we lay on this spectrum, and what it takes to improve those factors tow...

We're a little late on posting the episode today, so quick apologies off the start for that one! BUT, this episode is a great one! In typical Coach T fashion, she's up on her soapbox and will not disappoint! Today we talk about the Theoretical Hierarchy of Development and how it pertains to the CrossFit methodology. We talk about the different elements that make up the pyramid, and why they are or...

It's Thanksgiving, so that means it's time to talk about all the things we are thankful for! It's been quite the year, but there are MANY, and we wanted to take this time to acknowledge all those great things and people that CFF crosses paths with! Our listener question this week is to share with us one thing you are grateful for, whether it's gym related or not. You know how to reach us, and we'd...

In this episode, we talk all about our Annual Plan and all the things you have to look forward to! We'll enlighten you on our planned skill classes, what the kids have in store for them, and some of the major events we plan around throughout the year. It's an exciting time and we are excited to help our members continue on their quest to improve themselves! With some focused time, effort, and coac...

On today's episode, we dive into the extensive process it requires to be a Coach at CFF, right from the very beginning when you're seeking out your Level 1, right to what happens after you've been doing this for a couple thousand classes. We talk about our Internship Program, our Coach Development Sunday sessions, and our new staff evaluation process we have implemented. Our quest is to give you t...

It starts with that moment you might be finishing the workout last. And then it turns into you helping someone else finish. From there, it becomes checking in on your buddy why they missed the class. Next thing you know, you're feeling some serious FOMO on the days you don't come, so you grab an Unlimited Membership just to be there more. You're throwing Bright Spots into the Facebook group. You'r...

Today we're talking with Coach Chad and Coach Gayla! We learn about why they started CrossFit and how their story is pretty similar to most of our listeners. We talk about why they began coaching and what their hardships have been along the way. Coach Gayla also springs a surprise on us at the end, so listen through to find out the news! As always, please share your memories and feedback with us o...

We're sorry we missed last week's episode, but we've returned this week with an episode all about fad diets! We'll talk about why we're actually not opposed to them, all the good things they actually can do for a person, and what happens when you're done with them. If you've ever taken up a fad diet, this one's for you! As always, give our socials a follow and share your fad diet stories with us!...

On today's episode, we officially launch our CFF Ambassador Program! We've invited seven of our Ambassadors to join us on today's podcast - Dana, Staci, Michelle, Javan, Julie (The OG from Episode 10!), and Sherrie! They join us for great conversation about what our Ambassador Program entails, why it's important to our program, and what it means for our new members. We also touch on experiences th...

Have you ever hit that cancel button because you didn't feel like coming? Have you ever been injured and didn't want to burden the coach asking for modifications? Or what about if a workout came up and you couldn't do something on the list, so you cherry-picked the workout? We've all been there. We've all done it. Today we're debunking all those myths, and giving you all the reasons why you should...

Today we dive into the difference between "RX" and "Scaled" when it comes to your workout results, and why we have taken the directional change with our programming that we did. We initially started this transition in February, and never got a chance to do a rebuttal on why we made these changes. Now that the gym is open again, we've got all the information you need, and then some, to help you bet...

In this episode, we throw away the topic plan and we approach it as a free-for-all. We cover everything from torn hands, to the humidity, to outside perspectives of what the group classes are actually like. Oh, and matching shirts. There's also a challenge to our listeners at the end, including some goodies. As always, make sure you follow our socials! Facebook: Facebook.com/CrossFitFUNCTION Insta...