The squat is the foundation of any good program. A program that does not involve the squat is incomplete. Any coach that tells you, you shouldn’t squat as it is bad for your back and knees, but if it is done you should not squat below parallel needs to be punched.

Why You Should Lift and Lower Heavy Things

“Eccentric training has been shown to produce greater muscle hypertrophy than concentric training as a result of greater ability for maximal force generating capacity during eccentric contractions.” – J.P. Farthing, University of Saskatchewan

On Being An Asshole

An article written by the owner of Southern Maryland CrossFit. We thought we would share. It's a no BS show up and go hard mentality.

"I make it a point to only listen to coaching cues/programming advice/fitness methodology from people who are stronger/fitter than me or have trained multiple people who are stronger/fitter than me. I DO NOT LISTEN TO WHAT ANYONE ELSE HAS TO SAY. It is that simple."

World's Best Protein Sources

If you ask 10 different people what the BEST source of protein is, you’ll likely get 10 different answers. But before we talk about the BEST protein sources, why does it even matter?

Lift Weight Lose Fat: Why Women Need to Strength Train

"...let’s face it, people like to find reasons not to do things that are difficult. We like easy. Easy is good. But easy doesn’t get you results..."

This is a great article on why the shit we do works. It is directed towards women but applies to all sexes. Give it a quick read, you will benefit I promise; truth be told we would not have posted it otherwise.

'I Drank the CrossFit Kool-Aid'

Since I started CrossFit, I've read and heard about the critics talk about how unsafe it is, and my only response to that is any form of exercise can be unsafe if you don't have the proper coaching, education and guidance.

Level One Cert!

8 of our own representing at their Level One CrossFit Certification


Nutrient-rich, texture-packed kale has become a high-end restaurant staple. Skip those overpriced meals and cook it at home for an easy snack, salad, or even entree.