Nutrition Challenge

Nutrition Challenge

Nutrition Challenge

January 14th – February 11th

Can you believe it’s almost 2019 already?!

You know what that means…It’s time to start making plans to get back in the gym and get back to crushing your goals for the year! And that means taking control of our diet after a long holiday season of cakes, cookies, and home cooking.

But don’t worry…we’ve got just the thing to help you out!

Join us for a fun and challenging four-week Nutrition Challenge to kick-start your year and make 2019 better than ever!

You’ll learn a highly effective diet strategy (the Zone Diet); join a team of other motivated individuals; receive one-on-one coaching and tips along the way; AND have a chance to win one of our Individual or Team prizes.

We’re going to keep track your daily effort, graph changes in your body-fat percentage, and track improvements in workouts.

Do really well and you could be declared Nutrition Challenge Winner

Are you up for a challenge?!


Holiday Hours

Holiday Hours

Holiday Hours


The holiday season is here! That means you’ll see some small changes to our class schedule as we work around the remaining holidays for the year.

Here’s a look at some of the key dates for the rest of the year:



Monday (11/20) – Normal classes

Tuesday (11/21) – Normal classes

Wednesday (11/22) – 10am class only

Thursday (11/23) – 9am Turkey Trot

Friday (11/24) – 10am class only

Saturday (11/25) – Normal classes


Christmas & New Years

Monday (12/24) – 10am class only

Tuesday (12/25) – Closed

Wednesday (12/26) – 10am class only

Thursday (12/27) – Normal classes + 6:30pm class

Friday (12/28) – Normal classes

Saturday (12/29) – Normal classes

Monday (12/31) – 10am class only

Tuesday (1/1) – Closed

Wednesday (1/2) – Normal classes

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