Inside the Box

Starting May 8th we will be having a summer shred challenge unlike anything that we have done before. This challenge has two different options that you can pursue as well as provide you with the choice of doing both at the same time to maximize results. This challenge is geared towards you shedding some fat and packing on some muscle before the summer season gets here! Check out the full episode t...

When it comes to nutrition there is a common occurence of the same struggles. Whether it's going out to eat, alcohol, or managing protein, nutrition can be tricky. Check out this episode where we dive into some of the most common pitfalls that many face.

On this episode of Inside The Box, Coach Purkey and Seth talk about plateaus in training and how to continue to progress when things seem to hault in the world of progress. Tune in to find on more on how to take on those plateaus in your training.

On this episode we take a dive into the CrossFit open and what it is and how we plan on running this year at CFA! Tune in and check it out!

A lot has happened over the years for CrossFit Angola and 2023 brings even more growth and development! Check out this episode of Inside The Box where Ken and Seth talk about some new things coming to CFA! 

2023 is here and so are your new goals. You wait until the beginning of the new year to start with a fresh set of goals and that's great, but do you have the backing you need to make sure you succeed? Whether you have been working on your goal for some time now or you have just set a new one, check out this new episode of Inside The Box where Coach James and Coach Seth hash out their goals and wha...

If health is your goal then you have to look deeper then just the 1 hour you spend in the gym. The other 23 hours of the day add up to support and push you closer to this goal of health. If all you do is take 1 hour for some exercise and call it good, just know that won't be good enough. Check out this episode of Inside The Box where Coach Ken and Coach Seth dive into how to to create the lifestyl...

Did you know that most Americans gain 5-10lbs during this time of the year?  So, what if we could give you the key you need to maintain and improve your physique, to improve your performance, and stay on track with your goals?  WELL THAT KEY IS OUR 5-WEEK NUTRITION CHALLENGE STARTING MONDAY, NOV 21ST!  Take on the end of the year holidays without gaining the extra pounds and staying...

Whether it's trying to improve a specific movement or trying to get better at a specific skill, whatever the weakness or focus is, you have to spend time practicing and developing that thing in order to get better at it. On this episode of Inside The Box we talk about how to approach weaknesses as well as how to develop them.

This is a special episode for the CFA team breaking down and providing some insight as well as some expectations when it comes to competitions day. Our very first in house competition is right around the corner, so we wanted to provide you guys the lessons we have learned through our experiences as well as help you feel as prepared as you can come October 1st!

Every workout has an intent and purpose otherwise known as the stimulus. What's extremely important, especially when it comes to the CrossFit methodology, is preserving this stimulus by making sure you choose your movements and weights appropriately so you hit the intended stimulus of the workout. This allows you to gain the favorable adaptation that the workout was programmed for and get the resu...

What does it mean to eat for optimum health most of the time? Nutrition is a key component to your success in creating a health and fit lifestyle. It won’t matter how hard you push in the gym or how long you spend there if you are not taking time and gearing your nutrition to support optimum health, but what does that mean? Check out this episode of Inside The Box where Coach Ken talks about what...

What happens the other 23 hours of the day? Getting in an hour of some type of exercise is only the first step, but what you do in the other 23 others of your day is where the real difference is made. From other activities you partake in, the food that you are consuming, to how well you are sleeping and recovering are all things that happen in those other 23 hours and are the things that affect yo...

We were the 1st CrossFit gym to open up in the Angola area and are the only CrossFit gym within the area, so what is CrossFit and what makes us, us? Tune into this episode where we break down what CrossFit really is and talk about the methodology that we use here at CrossFit Angola.

You hear carbs this and carbs that, but what are carbs? Within recent years the well known nutrient, carbs, has gotten a bad wrap. Carbs are why you have gained weight, carbs are why you are not making progress, and ultimately carbs are evil, but that is not always the case. Carbs are a tricky nutrient and just like anything too much can be a bad thing, but the right amount is something your body...

On this episode of Inside the Box coach James and Coach Ken dive into the evolution of their nutrition and the things they have tried as well as what a day looks like for them when it comes to their food.

When it comes to training and how we train there is layers upon layers on how we approach things. A lot of it comes down to our focus and goals. On today's episode we discuss the difference between training for general fitness and goals. Each of them have their place and each of them are important but the training for them look different. So, tune in to find out more about the difference between t...

On this episode we continue our conversation about what is fitness and how it's defined and how we measure it. CrossFit has 4 models that are used to gauge, evaluate, and measure one's fitness. So, tune in to hear the final part here of the what is fitness series and find out about the 10 general physical skills and why they are important and how it applies to evaluating and guiding your fitness.

On this episode we continue our conversation about what is fitness and how it's defined and how we measure it. CrossFit has 4 models that are used to gauge, evaluate, and measure one's fitness. So, tune in to learn about the metabolic pathways and how it applies to evaluating and guiding your fitness.

On this episode we continue our conversation about what is fitness and how it's defined and how we measure it. CrossFit has 4 models that are used to gauge, evaluate, and measure one's fitness. So, tune in to learn about the hopper model and how it applies to evaluating and guidelines your fitness.

On this weeks episode we talk Murph! For those that don't know Murph is a well known WOD that was dedicated to a soldier who was killed in action. This workout is named after him to honor him. At CFA we do this workout every year and on this episode we talk about what the Murph is and we talk about the who, what, when, where, and how!

On this weeks episode we start part 1 of a 4 part series where we discuss the models and backings of how fitness is defined and what makes up fitness!

Protein is one of the main essential macro-nutrients that we should be getting in daily, but the hard truth is most of us are under eating protein and missing out on a lot of it's benefits! In this episode we dive into what protein is all about and why you should be focusing on getting an adequate amount as well it's benefits!

Find out why words are more important then just being a means to communicate. They are a tool that can be used for growth or destruction. Listen in to find ways you can use your words to create a better and stronger mindset for success.

When it comes to the daily WOD and metcons we are traditionally programmed to think and go fast, so when do we train for strength outside of strength WODs? Check out this episode of Inside the Box where we dive into how to approach WODs and how you can adapt and set up metcons to make more of strength bias stimulus!