The (not so) Skinny on Counting Macros

You may recall in our previous post on nutrition that we briefly touched on the idea of “tracking” or “counting” macronutrients (or macros) as a way to maintain a healthy diet.  Whether you want to lose weight, gain muscle, or just be healthy, tracking your macros can be a great way to meet your fitness goals. If you take the time to educate yourself on how to count macros, it can be a very sustainable way to live a healthy lifestyle. You’re not cutting out entire food groups, depriving yourself of dessert, or trying to survive off a limited number of calories; you should never feel hungry, and having a brownie or a cheeseburger every once in awhile doesn’t mean your diet is wasted for the day. There’s a reason counting macros is also known as “flexible dieting”; your diet should fit in with your lifestyle, not the other way around.

7 CrossFit Athletes You Need to be Following

By: Ali Johnson It’s no secret that there are A LOT of big names in CrossFit- from Games athletes to box owners and programming founders, it’s hard to keep them all straight! That’s why we’ve compiled a list of 7 people who’ve made a name for themselves in CrossFit...

3 Ways CrossFit can Improve your Performance in Sports

By Ali Johnson CrossFit trains participants for strength, power, and speed- the same 3 things people need to be successful athletes. It’s no wonder that many professional athletes use CrossFit as a way to prepare them for their sport; not only is it a great,...

8 Steps to Recovery

It’s no secret that CrossFit entails a lot of high intensity exercise; that’s typically why WODs are designed to be so short, and yet they produce the same (if not better!) positive results as longer and less intensive cardio or weight training sessions. The key to...

CrossFit is for Everyone- Even Your Grandma

By Ali Johnson Walk in to a CrossFit box, anywhere, in any state, and you’ll be in for a surprise. Many people are too intimidated to try CrossFit because they’re afraid they’ll be surrounded by huge, beefy-looking men grunting and sweating. And while most boxes do...

Nutrition and Fitness: The Long-Term Relationship You Need

By Ali Johnson We’ve all heard the complaints: “I work out every day but I’m not losing weight.” “I want to be faster/stronger and I don’t know why I’m not improving.” “I lift heavy weights but I’m not building muscle.” etc. etc. Most likely, the problem isn’t what...

The “Murph” Challenge: Honoring a Hero Who Should Never Be Forgotten

By: Ali Johnson Memorial Day is just around the corner, and athletes all over the country will be participating in the “Murph”, a WOD (workout of the day) to honor Lt. Michael Murphy who was killed in the line of duty in Afghanistan on June 28, 2005. This workout is...


CrossFit Pace Patriot Pride - WODMetcon (Time)"Pedro 66" 3 RFT 22 cal row 22 S2OH 95/65# 22 Pull-ups 22 Back Squats 22 Sit-ups Cash Out-5 Push-upshttps://wodwell.com/wod/pedro-66/


CrossFit Pace Patriot Pride - WODMetcon (No Measure)Chin-ups 5 x 5 (supinated grip) Push-ups 5 x 10 (hand release) *alt these movements


CrossFit Pace Patriot Pride - WODMetcon (AMRAP - Rounds and Reps)40 MIn AMRAP 1k Row 200m Run 50m Farmers Carry 50/35# 15 BBJO 24/20" (run and farmer carry = 1 rep each)


CrossFit Pace Patriot Pride - Patriot Teenssled dragMetcon (5 Rounds for reps)5 rounds :40 seconds at each movement KBS BIKE Alternating BOX STEPS SIT UPS Plank Rest 1 minute between rounds


CrossFit Pace Patriot Pride - WODFront SquatFront Squat x 4 AHAP *5 sec in the hole (only pause for 5 sec on HAP set)Metcon (AMRAP - Reps)16 Min EMOM 1-10 Ring dips 2-6 Hang Power Cleans 135/95# 3-10 DB Box step Overs 24/20" 50/35# (single arm) 4-10 Pull-ups


Our caring and passionate coaches are here to help you reach your goals

Whether you are just getting started on your journey to health and fitness, or you are just looking to step up your game and get even better, we are here to help. We have a variety of programs to keep things fun and get you into the best shape of your life.