Tips for Training with Shoulder Pain

Why Lifting Less Could Be the Key to Fixing Your Shoulder Pain

Shoulder pain doesn’t have to sideline your training. In fact, it might be the perfect signal to shift your strategy. This article explores how lifting less—when done intelligently—can reduce shoulder strain, promote recovery, and ultimately make you stronger. Learn to recognize the warning signs of overtraining, understand the science behind deloading, and apply practical tips to stay active without aggravating your joints. It’s not about quitting—it’s about training smarter, not harder.

High bar Barbell Back Squat -- 13 points of performance to improve your technique on the squat and reduce the risk of injury. 

13 Performance Tips for High-Bar Barbell Back Squat

High bar Barbell Back Squat — 13 points of performance to improve your technique on the squat and reduce the risk of injury.  This overview discusses techniques to properly generate core bracing to help prevent lower back pain.  This article includes video demonstrations on key squat faults such as “butt winking” and “broken wrist faults.”

Sun Flow Power Yoga

SunFlow: Building Inversion Strength for Yoga

The Sun Flow features Inversions, Standing Balances, & Hip Openers. We are practicing one flow each month in our yoga group classes to become progressively better at them. SunFlow is the fifth sequence in FireFlow. Build strength and power with SunFlow Power Yoga.

Rehab Training in Alexandria VA

Rehab Training

Private, Fully-Customized, Rebab Training Sessions for CrossFit Athletes. Improve Range of Motion, Decrease Pain, Recover Faster.

Running versus Walking

Walking vs Running — Building safe biomechanics to run safely

How Good is your Running Pattern and Biomechanics?

When it comes to burning calories and improving muscle tone, running is better than walking.  Running creates a superior metabolic effect burns more calories per hour and per mile.  Running versus walking is more effective at building strength and generating EPOC (Exercise Post Oxygen Consumption).

But running safely requires careful attention to your biomechanics and running pattern. Is your form robust enough to run safely?

Join us as we examine some of the common running patterns that can result in injury.

Building a solid core foundation post-baby

Strengthen Core PostPartum – 3 Ab Exercises After Pregnancy

So your favorite fitness nerd has been reading up exercises to strengthen the core after delivering a baby. I’ve read through 4 of the hottest books (and maybe 10 articles), and I’ve boiled down the advice to these 3 exercises.

Included in the article is an informational video on how to perform these exercises, plus 4 common exercises to avoid.

Devil’s Chip List

Workout Date: July 6 at 9AM.
What happens when you give a coach 90 minutes, a devilish chipper, and an appetite for total-body domination? You get The Devil’s Chip List—a workout forged in sweat, science, and sadistic brilliance.

In this special long-form class, we break down why this isn’t just a workout—it’s a complete training experience. From prehab and priming to a brutal yet balanced chipper and a recovery cooldown worthy of a yoga retreat, this session delivers on every front.

In our full analysis, we dive into:

The top strengths that make this class a coaching goldmine

Weaknesses to watch (yes, even evil has limits)

Category scores across functionality, challenge, fun, and more

Final verdict: 9.1/10 – A premium long-form coaching experience

💀 Curious if you’re ready to survive The Devil’s Chip List?
Read the full breakdown and see why we call this the most complete class design we’ve ever unleashed…

Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment

Gear Up for CrossFit: Your Ultimate Guide to Essential Equipment

Walking into a CrossFit box for the first time can be overwhelming, especially when you see the array of gear people are using. What’s essential? What’s optional? This listicle breaks down the must-have and helpful equipment for CrossFit, demystifying the gear and helping you make informed decisions about what’s right for you. Whether you’re a seasoned CrossFitter or just starting out, this guide will help you gear up for success.

Toes To Bar (T2B) – 6 Tips and Progressions

Toes to bar is one of my favorite core exercises in CrossFit, but it took me a long time to really master it. This article features demonstrations on all the progressions for toes to bar, plus eight great tips to help you improve and also protect your hands.

Getting Better at Running for the CrossFit Athlete

How to Get Better at Running for the CrossFit Athlete

Straight-up and unabashed Coach Paul answers the tough questions about running for the CrossFit athlete. Questions like: whether you really need to run to do well in CrossFit. Or, whether CrossFit will help you run better. Plus, Paul shares some of his best videos and tips on mobility for running and running technique, including his top 18 Stretches and Mobility Drills for Running.

Coach Jon talks about everything you need to know when it comes to personal training a client who has Multiple Sclerosis

Multiple Sclerosis: Personal Training Principles for the MS Athlete

Multiple Sclerosis: effective personal training principles for the MS Athlete. In this article, we discuss current research on training members with MS, explain important training principles to consider, and provide the reader with example workouts specially designed for members having multiple sclerosis.

Mobility Training

Mobility vs Flexibility vs Yoga vs Stretching

Exercise is essential for good health, but I am assuming you already know that.  But did you know Mobility Training is just as essential?  Do you even know what Mobility Training is and how it differs from concepts like flexibility, yoga, and stretching?  That’s what this article is all about.  Because without sufficient mobility, you cannot be all that you wish to be.  This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running.  You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a powerlifter, your recovery times are slower.  Mobility is critical for all sports and physical activities.  Period.

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