Trivia Night

Trivia Night

Join us for a fun night of trivia and put your knowledge of random information to the test!

We’re hosting a friendly Trivia Night on Thursday, October 18th from 7-9pm. And it’s open to everyone! We’ll have seating, snacks, and lots of laughter. All you need to do is grab a friend, your favorite beverage, (a lawn chair if you want one) and get ready for a night of fun and competition!

Oh and don’t worry, this is a fitness-free Trivia Night so there won’t be any exercise involved…

Send us an email if you have any questions.

We’ll see you there!


What: Trivia Night hosted by CrossFit 704 (up to teams of 6; 7 different fun and random categories)

When: Thursday, October 18th 7-9pm

Where: CrossFit 704

Who: Open to everyone. Create a team of up to 6 people or compete solo. It’s your call!

Cost: Free

The Weight Loss Formula

The Weight Loss Formula

The Weight Loss Formula


When it comes to losing weight, there’s a simple formula that any good trainer knows. It’s the one method that’s been proven to work time and time again. In fact, it’s the only weight loss method that’s withstood the test of time. Outlasting every fad and trend of the last twenty years.

Want to know the weight loss formula that works for everyone?

Eat right, exercise daily, sleep well.

That’s it. That’s the real Weight Loss Formula.

Nutrition. Exercise. Recovery.

Those are THE key things to focus on in order to lose weight.

Hands down, the number one key to losing weight is nutrition. Knowing what to eat and how much of it to eat. That’s the best way to shed unwanted bodyfat.

Unfortunately, most people ignore nutrition. Hoping instead to simply exercise their way to results. And that’s okay. Those people will still get decent results from just exercise. But the people who are getting the really good results – the one’s with the six-packs, and the arm definition, and the leg definition – they’re the ones focusing on nutrition first.

Because they know that nutrition is the key to getting the body you really want.

Nutrition is step one of the Weight Loss Formula.

So how do you fix your nutrition?

Well, any good nutrition program starts with real food. Fruits, vegetables, meat, nuts, seeds. Dairy if you can tolerate it. Water and coffee instead of soda and beer. Real food.

So start there.

Cut out all junk food from your diet. Chips, crackers, cookies, pastries, bagels, fast food, fried food, restaurant food. Anything in a box. And all drinks except water and coffee. Especially soda, sports drinks, and beer.

After nutrition comes exercise. Step two of the Weight Loss Formula is an effective exercise plan.

Exercise is important for a lot of reasons. But for weight loss, we want to exercise because it 1) helps burn fat, 2) builds muscle, and  3) increases insulin sensitivity. Three things that are all directly, or indirectly, related to weight loss.

The key is to make sure you’re doing the right type of exercise for your goals.

When it comes to weight loss it’s simple. Exercise 3-4 times per week for 20-60 minutes at a time (that includes warmup, workout, and cool down.) Focus on functional movements over machines. And aim for short, high-intensity workouts over longer, aerobic workouts. Think tabatas, HIIT, or CrossFit.

Or schedule a No Sweat Intro and let us write the workouts for you.

The final step of the Weight Loss Formula is to give your body a chance to grow; sleep well.

If there’s one thing we know, it’s that your body grows when you rest. That’s why newborns sleep almost all of the time. And why the best way to fight a cold is to sleep it off. And why being tired makes you feel miserable.

Sleep is vitally important to the way your body performs and operates.

And most people don’t get enough.

For weight loss we recommend a) 8 hours of uninterrupted quality sleep every night, b) turning off your phone and other electronics at least 15 minutes before you turn the lights out, and c) getting to bed before 12am every night.


The formula for weight loss is simple: eat right, exercise daily, and sleep well. Do these three things every day and you can achieve your weight loss goals. It is really that simple.

The REAL Reason Nutrition Coaching Works

The REAL Reason Nutrition Coaching Works

The REAL Reason Nutrition Coaching Works


Nutrition is the number one key to results when it comes to losing weight or gaining muscle. It is THE biggest thing you can change in order to make drastic improvements to the way you look, feel, and perform.

In fact, if you aren’t seeing results (and you’re exercising multiple times per week) I’d be willing to bet that it has something to do with your nutrition. That’s how important nutrition is.

Yet most people view nutrition as an afterthought. After all, everyone knows that you’re supposed to eat right. Right?

And it’s true. Everyone does know that.

It is 2018. Knowledge is everywhere.

Most people do have a pretty good idea of what a healthy diet looks like. You do have the internet after all. And YouTube. Facebook. Instagram. Google.

We know what we’re supposed to eat. And what we’re not.

You know to eat real food. Stay away from junk. Avoid sugar. Drink more water. Cut down on carbs. And eat a vegetable every now and then.

You even know a thing or two about dieting. Paleo. Keto. Carb cycling. Intermittent fasting. Vegetarianism. Macro counting.

You have all of the nutrition knowledge you need to achieve any fitness goal you want.

But knowledge isn’t really the problem. Is it?

When your boss orders pizza for lunch, the knowledge of how unhealthy pizza is doesn’t do anything to take that smell away, does it?

And when your coworker brings in cupcakes on Friday you already know you should skip ’em. Fat. Sugar. Carbs. No thanks. None of those are good for weight loss. You’ll just stick to your celery sticks and water. Right?

And then it’s the weekend and you’re out with friends pounding waters because you know that beer’s not helping your goals. So you skip that too.


Wrong. Because it doesn’t work like that. Because you’re an actual human being.

Knowing what a good diet looks like doesn’t mean that you’re going to have a good diet. Sometimes you take a break from your diet for a day or two…or year.

That’s because knowledge alone isn’t enough.

It’s not enough to know what you’re “supposed to” eat. You have to actually eat what you’re supposed to eat (and avoid what you’re supposed to avoid) all of the time.

Not just during the week. Not for a few weeks out of the year. Not just on the days that you feel like it. But every single day.

And that’s the hard part. That’s the part that holds most people back from ever fully reaching their goals.

And that’s the real reason that Nutrition Coaching works.


In order to achieve any goal you need two things: knowledge and accountability. The knowledge to know how to reach your goal and the accountability to keep you on the right track until you reach your goal.

You have the knowledge. Are you holding yourself accountable?

Stretching…Before or After Your Workout?

Stretching…Before or After Your Workout?

Stretching…Before or After Your Workout?


If there’s one thing most people still have questions about, it’s knowing when to stretch.

When exactly am I supposed to stretch? Do I stretch before the workout? After the workout? During the workout?

Am I going to injure myself if I stretch my muscles when they’re cold? What if I don’t stretch at all? What happens then?

Here’s what we think.


Stretch whenever you want.


Before the workout. After the workout. During the workout. In the middle of the night when you get up to use the bathroom. At your desk in the middle of the work day. Stretch whenever you want.

The important thing is that you’re stretching.

With that being said, there are better times to stretch.

First, what is stretching?

When we say stretching we mean the static kind. Like where you hold a stretch on one side for 2 minutes and then switch and do the same thing on the other side for 2 minutes. That’s what we mean by stretching.

And stretching is a good thing. It’s a great thing actually. No matter when you do it.

So when exactly should you stretch?

The truth is that you can stretch before a workout. There are plenty of benefits to improving your mobility immediately before a workout. And you’re not going to tear a quad muscle just because you stretched your hips for 60 seconds before you started squatting.

But there are better times for stretching.

Before a workout, your best stretching options are dynamic stretches. Movement-based stretches. Things like arm circles, leg swings, and butt kicks. Stretches that move your joints through their entire range of motion.

This is by far the best way to warm your body up for a workout.

And the best time for static stretching? When you’re already warm. That could be after you go through your 10-15 minute dynamic warmup. Or it could be after you finish your workout.

Either one works.

But we like ending our CrossFit classes, and PT sessions, with a static stretch.

After the workout is complete, the class takes a few minutes to cool down, and then we lead the class through a specific stretch for that day.

This ensures that we’re stretching a new muscle each day (and not skipping anything.) And gives us a chance to immediately start the recovery process from the workout.

In the end, there is no bad time to stretch. Stretch whenever you feel the need. In the morning. Before a workout. After a workout. Or all throughout the day.

But if you’re looking to maximize the benefits of static stretching then aim to stretch when your body’s already warmed up. And that’s usually immediately following your workout.

3 Tips for Better Box Jumps

3 Tips for Better Box Jumps

3 Tips for Better Box Jumps


Box jumps are a valuable exercise for any fitness program. And they’re commonly found in CrossFit workouts of all shapes and sizes.

That’s because plyometric movements, like box jumps, are great for improving things like agility, accuracy, coordination, and balance. Box jumps can also improve explosive power and muscular endurance. And they’re great for building endurance.



Box jumps are awesome. But they can also be very challenging. Especially if you’ve struggled with them before.

But don’t worry, with one or two small tweaks you’ll be better than ever. And all it takes is a little bit of practice.

Here are three tips to help improve your box jumps and get more out of your plyometric workouts…

Use your arms
Jumping is a full body exercise. Not just legs. So, be sure to use your arms to help get the most out of your jump each time. As you get ready to jump, pull your arms back. Then, drive them up and forward at the same time you extend your legs and leave the ground. This aggressive arm swing will help you be more explosive and jump higher.


Knees up
As your feet leave the ground start pulling your knees up as high as you can. Try to pull your knees into your chest. This will help you avoid the #1 fear of all box jump-ers…hitting your shin on the edge of the box. By pulling your knees up as high as possible you make it harder for your feet to clip the edge of the box. And that’s the most common reason why people end up hitting their shins.


Land tall
Finally, visualize landing as tall as possible when land on the top of the box. For two reasons. First, landing in the bottom of a squat puts a lot of pressure on your knees. Landing tall with your legs almost straight doesn’t put as much pressure on your knees. And second, when you’re doing a workout with a lot of box jumps in it you want to land in order to save energy. If you land in the bottom of a squat on each rep that’s an extra squat you have to do to complete the movement. And that adds up over awhile.

Plyometric movements, like box jumps, are a great addition to your current fitness regime. In fact, we use jumping exercises at least once per week in our CrossFit classes.

So, don’t let your fear of box jumps hold you back from incorporating them into your workouts. Focus on these three tips and you’ll be jumping higher than ever.

And if you don’t know how to write workouts that incorporate box jumps? Come in for a free No Sweat Intro and learn about our programs and how we write workouts