Is Scaling Up Your Workout The Easy Way Out?

Is scaling up your workout the easy way out?

Let’s say you see the workout up on the board… 5 Rounds 20 Kettlebell Swings (53/35#) 15 Wall Balls (20/14#) 10 Box Jumps (24/20”) 400M Run …and you think it looks “easy”. So you decide, “Today I’m scaling up!” Instead of swinging the 53 lb. kettlebell you grab the 70,…

Read More


ADAPTATION ad·ap·ta·tion /adapˈtāSH(ə)n/ noun Definition: the action or process of adapting or being adapted. i.e. –  “A change or the process of change by which an organism or species becomes better suited to its environment.” i.e. – “If you have shitty posture, that becomes your bodies new norm during all…

Read More

The Time Is Now!

Every year, without fail, people engage in a peculiar habit that often ends in failure. Any guesses as to what it is? It gets to be late December, New Year’s is rapidly approaching and people start saying to themselves, “This is going to be my year. This next year, I’m going…

Read More

Why Am I Still Thicker Than a Snickers?

People join gyms for all sorts of reasons, but the majority, in my experience, join looking for a physical transformation. Whether it is to lose weight or put on muscle, it all comes down to people wanting to look leaner. Rarely have I come across anyone that says his or…

Read More

How To Stay Motivated

how to stay motivated

“Motivation is a strange word. It doesn’t mean what we think it means. We think it means we are fired up to do something. We think that it means we’re eager and passionate to make something happen. And we think that somehow we should be able to turn on that…

Read More

Does Your Ankle Mobility Suck?

how to improve your ankle mobility

One of the most common problems that we encounter on a daily basis with our athletes is the sheer lack of ankle mobility. Outside of someone having a true medical issue, i.e. surgical hardware (screws/plates etc), you should have no legitimate reasons preventing you from having great mobility through your…

Read More

How To Improve Your APFT Score PART 2

How To Improve Your APFT Pushups and Situps Score

How To Improve Your APFT Score PART 2: Now that we got your 2-mile time heading in the right direction, lets max out the other pieces of that APFT puzzle, Push-Ups and Sit-Ups. But, in case you missed it, here is How To Improve Your APFT PART 1. Just like…

Read More

Are We Still Talking About Mobility?

The short answer…YES, we are! So…how much time would you say that you spend working on your mobility every day? 30 minutes? 10 minutes? 2 minutes? That’s typically the question that I will ask when someone is wondering why they haven’t seen much improvement. 50% of the time I’ll get…

Read More

What our past members are saying...

"I’ve been a member at this gym since the beginning and I honestly have to say that the one thing that keeps me coming back is the excellent coaching that is provided. Geoff and Lisa are very helpful in observing and coaching you through your lifts to make sure your form is on point and you don’t get injured. Another great thing I love about this gym is the great friendships I’ve made. Everyone is super friendly and very welcoming to new comers. Best gym in the Fort Bragg area for sure!" - Andrew