The Open 2019

In our opinion every single Boom member should register and give this a shot. We’ll already be doing the workout in the normal course of the week. You may surprise yourself with the kind of effort and performance you can put in with this type of environment. We’re going to break you guys down into …

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4 days till MURPH

Hey Tribe, We have 4 days until the test of Murph. We’re expecting a large crowd this year. Box mates along with outside CrossFitters and fitness enthusiasts. I’d like to outline some things to know before the big event.  1. We will all be Murphing at the same time no matter what the attendance is. …

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Mind on Murph

Every year we get together as a box to celebrate Memorial Day in the best /worst way possible. We do a workout called Murph named after Lt. Michael P Murphy. Lt Murphy was an avid adherent of CrossFit, and after his death one of his favorite workouts was named after him. The workout, which he referred …

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April Newsletter

Congrats to Miss Julie on winning the open Nutrition Challenge! That was a hard fought 8 weeks but you came out on top and made some great changes. It was amazing to see the difference in just 8 weeks! Check out more of her story with Boom Cast on iTunes. The open is over! The …

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4 Ingredient Protein Pancakes

4 Ingredient Protein Pancakes This is one of our favorite recipes! Quick, easy and delicious! One servings is equal to 3 pancakes. Looking for a good snack? Only have 2 pancakes. CourseBreakfast Dish Servings Prep Time 2servings 10minutes Cook Time 5minutes Ingredients 3tbsp unsweetened applesauce 1 egg 2 egg whites 3/4cup old fashioned oats 1/2-1scoop Ascent vanilla protein powder 1/2tsp vanilla …

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TIPWOD: Kipping Pull-ups

TIPWOD: Strict Pull-ups

TIPWOD:DU

Double Unders are the most frustrating November in CrossFit. There are a million things that can go wrong and mess up your grove. Break down each part of the way YOU do the movement and make them as consistent as possible. That way when you can diagnose the issue on the fly.   Watch this …

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18POINT1 Tips

1. Mobility: hamstrings are going to need some love before this workout. Nothing will stop your toes too bar faster than tight hamstrings. First put a ball under your leg while in a seated position. Extend and curl the leg while hinting around for the tightness in that leg. Then do a partner stretch on …

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Injuries Are Not Setbacks!

Injuries, inside or outside the gym I’m sure we have all had at least one in our lives. Injuries are normally viewed as limitations to what you can do physically from that point on until you have recovered. I’m here to tell you that injuries are actually opportunities. An injury is an opportunity to become …

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