The Whiteboard Brief

In this Episode, Coach Kristin and Coach John discuss the community etiquette they were taught coming up in the CrossFit community. We are a family and we all have each others backs, and support each other through the ups and downs each and every day. Listen to hear a little more insight on how this is reflected in the gym!

On this episode, Coach Kristin and Coach John sit down and discuss the struggles faced as coaches of "caring too much." Not sure what this means, take a listen to understand our struggles a little better as coaches!

In this episode, Coach Kristin and Coach John discuss the difference in flexibility and mobility and how they apply to hitting proper positions in different movements. Flexibility doesn't always mean mobility, and the best way to get better at something is by doing it, simple as that.  Take a listen and give it a try. Did your movements get better?

In this episode, Coach Kristin and Coach John discuss mistakes they've made as coaches over the course of their careers, and lessons they have learned in the coaching field. There is always more to learn on the pursuit to becoming a better coach. 

In this episode, Coach Kristin and Coach John discuss different tactics to utilize while traveling to stay disciplined and fit. We all know vacation is a killer! And coming back is worse, but it does not have to be that way with these simple tips. It will be like you never left! 

In this episode Coach Kristin and Coach John sit down with CFA member Marrcus Henry. Marrcus is in his 30s, father of 3, and has always been very active. We chat about why it is important for him to stay healthy and how it has benefited him leading a very active life for a long time, including sports and being a dad!  Enjoy! 

In this episode, your coaches discuss the mindset of moving every day. Sometimes it doesn't always look like a workout in the gym but other minimal things that can be done throughout the day to keep your results coming and body/mind healthy.  Enjoy the Sh*t out of life should be a mindset everybody adopts. We work hard in the gym all the time. Whether you believe it or not you are more capabl...

How you talk to yourself matters during a workout. Are you positive? Are you negative? Are you actually hitting the intensity level you should be to get the results you want?  The mind is a powerful and sometimes to powerful and controlling. Understanding how to navigate this will help unlock workouts like you have never had before. 

In this episode, Coach Kristin and Coach John discuss various movements and training that we do in the gym and what it actually relates to outside of the gym, in this crazy little thing called life. Our fitness creates a massive advantage as we get older in terms of being strong and capable of carrying out basic human functions when we need to.  It could save your life. It could save someone...

In this episode, Coach Kristin and Coach John discuss the topic of your food being a fuel source with a purpose. Similar to filling you car with gas, the food we eat is intended to fuel out activities throughout the day. This mindset becomes essential and life changing to feel the best you have ever felt. Enjoy! 

In this weeks episode, Coach Kristin and Coach John discuss the amazing moments at the CrossFit Games this past week that really displayed the power of the CrossFit Community. If you do not understand the community just yet, take a listen and it will be clear how amazing and supportive it truly is! 

In this episode, Coach Kristin and Coach John dive into taking control of your routine. With schedules and work routines starting to charge back to pre-pandemic states, it is important to hold onto what we learned this past year, and what we need to be healthy and happy in our life. Often times the change that needs to be made is easier when looking at it from a taller view.  Change is inevit...

In this Episode, Coach Kristin and Coach John discuss warming up before the warm up! If you have ever felt that funny ache or pain in a certain joint or body part, and couldn't figure out what was going on, this episode will help you bullet proof your body with some simple steps!

In this Episode, Coach Kristin & Coach John sit down with CFA member Andrea "Dre" Russo, and dive into the mental side of sport and CrossFit and how to keep yourself not only physically but mentally fit to excel in and outside of the gym! 

Coach Kristin and Coach John discuss the similarities in mindset that we experience with our fitness routine here in CrossFit and how they relate to life and making you not only a fitter person but a better person outside of the gym.  CrossFit doesn't just benefit you the 1 hour you are here a day, it changes your 23 other hours as well. 

In this episode, Coach Kristin and Coach John dive into all the equipment a typical CrossFitter seeks out during their time in the box. There is a real purpose for that equipment, and also a reason people decide to get it, which is often incorrect.  Take a listen and see how and why each piece of equipment is used, and don't put a "bandaid on a bullet hole."  Enjoy! 

In this episode, Coach Kristin and Coach John discuss a study conducted to determine if CrossFit was dangerous, and where injuries often occur that feed into the stigma that it is dangerous, when realistically it should not be.  If you are looking into CrossFit and are worried about people telling you that you should not do it because it is dangerous, this is the episode you need to hear!&nbs...

In this episode we sit down with CFA member Albert Daugherty and discuss his journey before starting CrossFit and what the past year with us has been like! If you are curious about starting CrossFit, this is the episode for you! 

In this episode, Coach Kristin and Coach John discuss the topic of needing more work or is CrossFit class enough? 

In this episode, Coach Kristin and Coach John discuss the age old "I don't have time because..." excuse, and how to put yourself first. 

In this podcast episode, Coach Kristin and Coach John discuss their experience and thoughts on feeling pain and actually being injured, and dive into preventative measures that you should be taking to allow your body to perform at its best PAIN FREE!

Listen in as Coach Kristin and Coach John discuss all things recovery. From rest days to sleep to supplements, this episode will help you find the routine that works best for you! 

In this episode, Coach Kristin and Coach John cover what Rx and Scaled truly is, and how is should be applied. If you want to get the best results out of your workouts, this is the episode you need to listen to! 

In this episode, Coach Kristin and Coach John dive into nutrition facts and myths and discuss based on their experiences.  Good nutrition is foundational in a healthy lifestyle, but there are a lot of messages out there that simply are not true. It does not have to be difficult. Take a listen and enjoy! 

In this episode, Coach Kristin and Coach John discuss the idea of progress in terms of getting outside of your comfort zone, and allowing the adaptations to happen. Many people we see get stuck in a rut of getting really good at doing one thing, whether that be banded pull ups, or a specific weight they use in every workout. The idea of doing hard things is very prevalent in the gym as we seek to...