Red Wolf CrossFit - Pack Mentality

Christian holds a B.S. in Nutrition & Dietetics (Clemson), a Master’s in Kinesiology (Cal State Fullerton, biomolecular exercise phys lab), is a CF-L1 since 2017, and was mentored by Dr. Andy Galpin. He’s the founder of Sherpa Frontier, a physiology-first coaching company for elite athletes and high performers. What we cover (fast, actionable, no fluff): - Physiology-First: Why principles beat...

Ryann’s journey is raw, inspiring, and proof that it’s never too late to take control of your health. From being on pregnancy bed rest and battling postpartum anxiety to pulling 265 lbs off the floor and crushing strict pull-ups. This story will hit home for anyone who’s ever doubted themselves. Here’s what you’ll hear: • How Ryann went from postpartum anxiety and 200 lbs to strict pull-ups and a...

In this episode of Pack Mentality , we sit down with Allie , a mom of two who completely transformed her life. After hitting a wall with cookie-cutter workouts and late-night DoorDash, she made the leap to real structure, real coaching, and real results at Red Wolf. Allie shares how she: • Went from 30% to 11% body fat • Gained 6.5 pounds of muscle in 8 weeks • Overcame postpartum self-doubt • Bui...

Why waste the next decade making the same mistakes when you can skip straight to the playbook? After 17 years of coaching, 13 years running Red Wolf, and thousands of clients later, I’m handing you the cheat sheet. ✅ The 8 lessons that separate people who spin their wheels from those who actually transform. ✅ Why “boring consistency” beats hacks every single time. ✅ How to stop obsessing over t...

From almost dying in high school to building one of the most technical, people-first coaching styles Red Wolf has ever seen. Coach Torin’s story will change the way you train. In this episode of Pack Mentality , we pull back the curtain on Coach Torin, his unlikely path from a basketball family misfit, to a near-death hospital stay, to becoming one of the most respected and detail-oriented coaches...

In this episode, I break down 6 proven methods of core training most people never learn. We’ll cover what each method is, why it matters, and exactly how to use it without getting lost in gym jargon. Here’s what you’ll learn: Why “core” means way more than six-pack muscles The difference between movement-based and bracing-based core work How to train for both strength and stability Mistakes most p...

You’re training hard. But something still isn’t working. Progress feels slow, your joints feel stiff, and you’re wondering if this is just how it goes. It’s not. In this episode, we break down 5 overlooked mistakes that silently kill performance in even the most dedicated athletes. These are the same issues I see holding back real people in the gym every day. Listen in and learn: Why your skill wo...

If you’re over 35 and still trying to train like you’re 22… you’re on borrowed time. In this episode, I’m laying out The 10 Commandments of Staying Fit Over 35 , the non-negotiable rules for staying lean, strong, and pain-free well into your 40s, 50s, and beyond. This is how you train smarter, not softer , and ensure your best years are still ahead of you. ⸻ What You’ll Take Away: ✅ Why “training...

We sit down with Chase, who went from 40 pounds overweight, stuck in a rut, and avoiding hard things to losing 15 pounds, dropping 8% body fat, and rebuilding his strength and confidence through CrossFit. Chase shares how fatherhood, a background in skateboarding, and working with legends like Tony Hawk shaped his mindset… but it wasn’t until he joined Red Wolf that everything finally clicked. We...

Think you need to train 5–6 days a week to look and feel fit? Think again. In this episode, we break down a simple, flexible 3-day split built for professionals with demanding schedules. Backed by client results and case studies, you’ll learn how to train smarter (not longer), recover better, and stay consistent. This plug-and-play plan builds strength, boosts energy, and ditches the burnout. What...

Shauna thought CrossFit was just for the elite until she realized it was exactly what she needed. In this episode, we chat about her transformation from nervous drop-in to unstoppable athlete. Hear how she went from plateaued personal training to building strength, confidence, and community at Red Wolf. From crushing carb-cycling to conquering rope climbs, this is the story of someone who proved i...

Sick of blowing up halfway through workouts? Here’s the cure. We’re diving into Severe Intensity Domain (SiD) intervals a brutal but proven method to build elite conditioning fast. No fluff, no pacing, just raw effort that forces your body to level up. Learn how top athletes push harder and recover faster using this exact protocol. By the end, you’ll know: • Why your engine stalls mid-WOD • How to...

Yeah… we went there. In this episode, I sit down with our nutrition coach Chrysta to talk about the stuff no one wants to say out loud, but everyone deals with: piss and sh*t. From pee color and poop frequency to the truth about high-protein diets and digestion, we’re breaking down what your body waste is telling you about your hydration, recovery, and nutrition habits. What You’ll Learn: • How to...

Ever had one of those weeks where everything hits at once and training feels impossible? You’re not broken—you’re just maxed out. In this episode, we break down how to train smart when stress is high. You’ll learn: • Why stress reduces your training capacity—and how to work with it, not against it • How to adjust volume, intensity, and mindset without losing momentum • What recovery really means w...

Still stuck on strict pull-ups, handstand push-ups, or muscle-ups no matter how hard you try? This episode breaks down exactly why progress stalls and what to do instead. We dive into the two biggest blocks holding athletes back: 1. Lack of foundational strength 2. Only practicing when you’re exhausted Then we show you how to structure smart, effective skill sessions so you build strength, nail te...

In this episode Cheyne shares why he walked away from F45’s bootcamp model. He lost fat, but hit a wall... no muscle, no strength, no real progress. He came to Red Wolf looking for more: barbells, structure, and results. Since joining, he’s packed on muscle, built real strength, and thrives in the challenge and competition that makes Red Wolf different from anywhere else.

Ever wonder why you’re putting in the work but not seeing results? Chances are, your program wasn’t built for you. It was built for someone younger, fitter, with more time, fewer responsibilities, and zero injuries. In this episode, we expose why one-size-fits-all training is failing most people and how to fix it by individualizing your workouts to match your actual life and fitness level. This is...

Ever catch yourself staring at the barbell like it’s about to attack? Or walking to your next station like it’s a coffee run? This episode cuts straight into transition time : the space between movements where most athletes unconsciously lose intensity, waste time, and leave gains on the table. We’ll break down why this silent killer is ruining your training density, how fake pacing is holding you...

Motivation is unreliable. It hypes you up when you don’t need it and disappears when you do. In this episode, we break down a real system, built around how your energy actually flows across the week. You’ll learn: • Why Mon-Tues are your anchor days for heavy lifting, hard decisions, and habit stacking • How to survive the midweek drift with low-friction workouts and default meals • How to use the...

Kevin shares his journey from being a typical “gym bro” to becoming a committed CrossFitter after joining Redwolf in 2017. With personalized coaching and the support from the Red Wolf community, he dropped to a performance-level body fat percentage (~6–7%) while simultaneously gaining 4 pounds of lean muscle all without changing his total body weight. We break down: His exact game plan and how he...

Most CrossFitters don’t lack intensity, they lack strategy. In this episode, we break down why fatigue isn’t random, it’s predictable and how to use that knowledge to outperform athletes stronger or fitter than you. You’ll learn the three types of fatigue, how to identify your limiter, and how to reverse-engineer your pacing to push when it counts and avoid blowing up early. We’ll give you a five-...

Random workouts feel fun, but they’re killing your progress. In this episode, we break down why consistency beats chaos when it comes to training. You’ll learn why repeating key lifts, movement patterns, and conditioning tests is the real key to body composition changes, strength gains, and athletic performance. We’ll bust the myth of “constantly varied” and show you how smart program design uses...

In this episode, Matt sits down with longtime Red Wolf gym member and physical therapist Becca Koppel . Becca opens up about her transition from playing collegiate ice hockey at Wesleyan University to finding a new team and purpose in the world of CrossFit. With 12 years of experience at Red Wolf, she shares how community, accountability, and a competitive spirit helped her stay motivated after sp...

Feeling stuck between going heavy and staying fresh? In this episode, we break down cluster sets : the smartest way to build serious strength without wrecking your nervous system. You’ll learn: • What cluster sets are and why they work • How to use them to lift heavier, longer, with better form • When to plug them into your training cycle (especially for Olympic lifts, powerlifting, or in-season a...

Think elite CrossFitters are just stronger or fitter? Think again. What really separates the 99th percentile in the Open is their work rate which is the ability to hold an insane pace without blowing up. In this episode, we break down: ✅ What rep cost is and how it’s quietly killing your score ✅ Why movement efficiency > just “trying harder” ✅ 5 tactical ways to increase reps per minute with...