Eliminate Weaknesses From Your Arsenal

Over the past three years, CrossFit has blown up across not only the US but across the entire world. With more and more television publicity and social media posts, the desire to be like our favorite athletes has never been higher. Most of us will never reach that...

Keys to Mastering the Squat: Part 1

I have coached thousands of people on squatting technique over the last 12 years, from teenage athletes to geriatric patients, and have seen may people have bad form that never get corrected until it’s too late (you know the ones on “Squat fails” that you watch and...

Individualized Programming Tracks

“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” – Greg Glassman When we program for the...

5 Keys to Running Your Best Race

Over the past few months, most of you reading this have dedicated a significant amount of time, dedication, and energy over preparing for this one race. If you put in the work, then you are ready for the race! Here are tips that have helped me crush through PR’s and...

Importance of a Gait Analysis

We are just about eight weeks out of the 2018 Pittsburgh Marathon. For most, you are about to start a structured, intense 8-week program that is designed both physically and mentally for the course. (To get a customized plan click here). Staying injury free will be...

Top Reasons to Run with a Group

For a lot of people running provides us with a chance to get away from reality and get lost in our thoughts and head. We don’t have to worry about anyone else’s schedule or the weather that is scheduled to arrive later that evening. To avoid burning out, I would argue...