Turkey Trot 5k – Thanksgiving Day 8:30am – 10am

Turkey Trot 5k – Thanksgiving Day 8:30am – 10am

Turkey Trot 5k – Thanksgiving Day

Thursday, November 22nd 8:30am – 10am



Grab your friends and family and join us for a FREE 5k fun run to kick off your Thanksgiving Day!

We’ll be opening the gym at 8:30am with coffee and refreshments. Then, at 9am we’ll lead the class through a warmup and lay out the run course. And finally, we’ll cover scaling options for all levels and get the run started by 9:30am. Finish up with a group stretch and then you’re on your way to enjoy the rest of your Thanksgiving Day festivities by 10am!

And best of all? It’s FREE!

Hope to see you there!

5 Tips for Better Sleep at Night

5 Tips for Better Sleep at Night

5 Tips for Better Sleep at Night


Research shows that sleep has a major impact on your overall health.

From things as simple as your mood that day – limited sleep makes it much more likely that you’ll be in a bad mood. To things like, your likelihood of developing certain cancers. Studies show that people who are chronically tired have a much higher percentage of developing certain cancers.

Every aspect of your health is affected by how well you sleep at night.

That means if your sleep is off, even a little bit, it can have a huge impact on things like cortisol (stress) levels, inflammation, weight gain and loss, and athletic performance.

And if your sleep is off every night…then you’re setting yourself back before the day even begins.

We all know that sleep is important. And it’s easy to say you’re going try to get more sleep at night. But how do you actually accomplish it?

Here are five tips to help improve your sleep…


1. Go to bed earlier

The first and most important way to improve your sleep is to get to bed earlier at night. Research shows that 7-9 hours of sleep is the recommended amount for adults each night. Which means, if you’re setting your alarm for 6 hours of sleep every night then you’re already behind. And that’s if you sleep those entire 6 hours. There is no replacement for time. Aim for 8 hours of sleep every night.

2. Find a dark room

Light plays an important role in our biology. So important, in fact, that our circadian rhythm – our body clock – is directed by light. Our patterns of hormone production, brain activity, and cell growth are all related to the daily rhythm of light and dark. When there’s light, our bodies are awake and alert. And when it’s dark we sleep and recover.

Artificial light bypasses that natural rhythm; keeping our bodies alert long after the natural light is gone. That makes it tough to get good sleep. So, turn off all artificial light when you sleep – night lights, lamps, TV screens, computer screens, phones, tablets, alarm clocks. Create the darkest room possible to help your body’s natural sleep cycle.

3. Ditch the electronics

Electronics are great for a lot of things; but not for sleeping. That’s because electronics emit a certain type of light called blue light. This blue light has a particular way of keeping your brain active long after you’ve put the phone down. And it’s one of the major reasons people struggle to get good sleep at night – too much blue light too close to bed.

The best way to avoid that is to turn off or put away all electronics at least 15 minutes before bed. That means anything with a screen – TVs, computers, cell phones, tablets. Use that time instead to do something productive like read, stretch, or pack your gym bag for the next day.

4. Be consistent

Exercise. Nutrition. Sleep. What do they all have in common? They all improve through consistency; daily practice. And a simple way to improve your sleep at night is to build a routine. Go to bed at the same time every night (whether it’s Monday or Friday.) Get up at the same time every morning. Do the same things before bed each night. Create a consistent schedule around your sleep cycle and you will find that your quality of sleep improves as well.

5. Limit caffeine intake

Caffeine is great for a lot of things; but not for sleeping. We all like caffeine because it gives you energy, improves your mood, and helps you think better. Which is great when it’s 2pm and you’re trying to get through the work day. But it’s not so great when it’s 2am and you’re trying to get to sleep. And part of the reason is because caffeine too late in the day could be messing up your sleep schedule

Start by limiting your caffeine after work. Avoid anything with caffeine (soda, energy drinks, tea, coffee, preworkout etc.) after you leave the office. That should give your body enough time to metabolism the caffeine so that it’s not affecting your sleep. If that doesn’t work, start earlier. Limit yourself after 2pm. And if that’s still not enough, aim for 12pm or think about eliminating caffeine altogether.


Besides exercise and nutrition, sleep is one of the most important aspects of your fitness. It’s vital not just for overall health, but a lack of sleep could be holding you back from reaching your fitness goals. And if you’re spending time and energy on exercise and nutrition but you’re neglecting your sleep then you could be leaving a lot of results on the table. Schedule a free No Sweat Intro learn how to build an exercise and sleep routine that gets the most results possible.

How to Get Back in the Gym After a Long Layoff

How to Get Back in the Gym After a Long Layoff

How to Get Back in the Gym After a Long Layoff


Tell me if this sounds familiar.

You were crushing it at the gym. Going hard 3-4 days per week. Eating pretty well at the house. Not going crazy on the weekends. Things we’re good.

You were even starting to see some results.

But then something happened.

Bachelor party. Wedding. Vacation. Work stress. In-laws. Family got sick.


And it kicked you completely out of your routine.

Two months later you look back and realize you were crushing it at the gym. Now you’re just transporting your gym bag to and from work every day. Struggling to find the motivation and the drive to make it to the gym.

Don’t worry, you’re not alone.



Getting back in the gym after a long layoff is one of the hardest things for anybody. Especially if you were crushing it before you were kicked out of your routine. But don’t let that stop you from getting back in and working towards your goals. Here’s how to get past it and get back into your routine…

Think about why you started
There’s a reason you made fitness a priority to begin with. What is it? Why did you start going to the gym in the first place? To look better? Feel better? Lose weight? Gain weight? Fight disease?

Whatever it is, go back and find that initial motivation for getting started. Chances are it’ll help you find the motivation to get going again.

Remember the good things
When you’re trying to get back in the gym after a long layoff it’s easy to get fixated on the bad things that come with exercise. The challenging workouts. The sore muscles. The achy joints. But there are a lot of positive side effects that come with exercise as well. Things like increased energy, better sleep at night, improved cognitive function. Plus, the sense of accomplishment you get after completing a tough workout.

Focus on the positive side effects of exercise and let those help motivate you to get back into the gym.

Schedule a class (or an appointment)
How many times have you told yourself I’ll go today only to back out and skip the gym at the last minute? Come on. It happens to everyone. The easiest way to get yourself get back in the gym is to find a reason to be there. Sign up for a class or schedule a free intro session with a Coach. Do something that a) gives you a specific reason to be in the gym, and b) makes it difficult for you to simply back out.

It’s easy to tell yourself you’re going to go to the gym every day. It’s hard to actually get there. And by signing up for a class you have a much higher likelihood of actually going.

A long layoff from the gym can be disastrous for your fitness routine. It’s easy to lose motivation and it can seem near impossible to get back into the gym once you’ve stopped going.

But that doesn’t have to be the end of your fitness.

If need help getting back in the gym after a long layoff – or you want help building, and sticking to, a training schedule – sign for a free No Sweat Intro and come talk to a coach today.

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?