Giving YOUR Best

What does it mean to "do your best?" My Mother always told me to "do my best" at whatever task was at hand whether that be studying for a math test, playing a soccer game against our biggest rivals, writing a paper in college, calling clients for a job, etc. She said, "No matter what you're doing, do it so you know you have nothing left to give." I believed and trusted her guidance throughout my childhood growth and followed that advice through college and even now as a coach and athlete.

Coach L isn't afraid to give her all and try new things! 

Coach L isn't afraid to give her all and try new things! 

Where did the disconnect begin when you think that your best isn't good enough? Are you comparing your best to someone else's best?  Why are you questioning your best? Do you think that your best is only a half-assed best? So. Many. Questions.

JournalMenu said it well, “[don’t feel] As if your best somehow needs an apology because it isn't at firebreather level. As it if means your best isn't really a big deal. Don't sit there and reduce your accomplishments to a 'just.'"

When it comes to working out, everyone has different goals. Often, we find that we are our own worst competition- we talk ourselves out of a certain movement that we see as impossible or cannot do simply because we cannot see ourselves "RX-ing" that movement. Even when you try hard, we may fail our expectations. What if you try and you succeed? Either way... Are you giving it your best? If you have just made a lift you've never made before, why are you NOT celebrating? You haven't done that before- your best was better than your last! When you push your limits and feel you have nothing left, you are doing your best.

Miranda Oldroyd is one of my favorite athletes. She found CrossFit in 2007, and she hasn't turned back since. Her words of wisdom resonates with athletes of all types saying, "I want to find out what my athletic potential is. It’s not about beating anyone else, it’s about REALLY finding out what I can do." (Station 717- Celebrity Beyond the Athlete:  Miranda Oldroyd)

One of the workouts of the 2008 CrossFit Games was a deadlift-burpee workout in which Miranda (first time at The Games) completed in 5:26. That was the best she could do, and that was all she could have asked for. Fast forward to 2016, and Miranda repeated the same deadlift-burpee workout, completing it in 2:53. This. This was the best she could do. She left everything out on the floor. Do you think she reduced her accomplishments? Then, why do you? Training your brain is just as important as training your body. Stop questioning and minimizing your accomplishments. Celebrate doing YOUR best when the best is what you can give. I challenge you to give it your all so when you walk out that door, you have the confidence of knowing you did your best. Was that 55# thruster the best you could do? Was that one  successful double under the best you had? If it was you’ve succeeded!


I'll leave you with these:
"Believe and act as if it were impossible to fail."
"Always do your best. What you plant now, you will harvest later." - Og Mandino

Coach L

Over-Training: Building or Breaking?

As any avid CrossFitter knows, one of the hardest days of the week is the dreaded “rest day”. Depending on your diet plan, this could also mean a reduction in the amount of food you get to eat! So it’s a double whammy, less food AND feeling like a slug due to inactivity.

I used to be a massive proponent of working out as much as possible. Day in and day out, I’d be at the gym. At my peak, I was doing 3 workouts Monday, Wednesday, Friday, and Saturday, 2 workouts Tuesday and Thursday, and playing tennis and going for a run on Sunday. That’s an impressive 16 workouts plus cross-training EVERY WEEK. I’d continually brag about how much I work-out and how fit I was. I mean, really, who isn’t impressed by someone that can do a workout EVERY DAY for multiple weeks or even an entire year?!?!

A Nap WOD is needed sometimes! 

A Nap WOD is needed sometimes! 

Not only was I working out so much, but I was also eating “better”. I was strict Paleo, never deviating, and I felt fully satiated every day by having lots of protein bars, protein drinks, and the occasional small meal to ensure portion control. I had to have been in the best shape of my life, right? Little did I know that while my cardio and recovery were relatively impressive, I was not properly feeding my body or setting myself up for any significant gains. Sure, my lifts went up a bit and my times went down in benchmark WODs and I believed I was in the best shape of my life.

This “reality” was COMPLETELY shattered within the last 6 months. Having discovered the most important component of any training program, proper dieting/fueling of the body, I have seen the most dramatic changes. I now work-out once any given day though still 6 days a week, making absolutely positive to not do ANY sort of workout/training on the 7th day: a light jog or a tennis match is NOT resting.

Surely, my numbers have decreased and my performance is worse… NOPE!

With this proper regimen, my body has the time it needs to heal, the fuel it needs to build, and the intensity required to see the gains. At a lighter body weight (25lbs lighter), my lifts are identical to where they were at their “peak”. At a leaner build (10% lower body fat), my metcons are vastly improved as compared to my “peak”. Everything has improved and I’m working out approximately 65% less than I was at my “peak”. While my diet is a huge component of this success, over-training will never get you the results you want.

Being active is a great thing! Make sure to find an activity you love and gain a true passion for it so you can continue it for life. But, there is such a thing as excess! The human body is not built to be heavily taxed day-in and day-out. None of us are Wolverine and can heal in an instant (NERD ALERT!). Such a program could very well lead to weight loss/body fat reduction but will almost definitely also lead to muscle mass reduction. Doing so makes us no more fit, just thinner.

Also, be sure to steadily increase activity level. If you normally work-out 2 days a week, don’t suddenly jump to 5 days a week and expect your body to compensate. A steady growth into a more rigorous workout schedule allows your body to more effectively adapt to the strain placed upon it rather than completely shocking your system.

Give your body the proper rest along with the proper fuel to set it up for success!

Coach Dan

Macro Answers You Need To Know!

Over the past few months I have been receiving several questions about MyFitnessPal tracking.  I decided to make all of the information I have been sharing available in hopes that it will help make the experience more streamlined.  These are just my personal recommendations and experiences that I have had while using MyFitnessPal.  Others may have other recommendations so remember, these may not work for everyone.  I just wanted to share my experience.  Also, if there is anything I do not address here that you would like more information on, PLEASE ASK!  Chances are someone else has the same question or can benefit from the information.


  1. Weigh your food.  This can be somewhat tedious but it is worth it.  It depends on how strict you want to be but I have found that using measuring cups aren’t always that accurate.  I was shocked to find out that the scoop in my protein container only held ~3/4 of a serving.  I found this out only when I weighed the amount of powder that the scoop held.   So, buy yourself a food scale and get used to weighing food out.  This is the most accurate way to ensure you are getting the appropriate serving size.

  2. Plan ahead. I like to plan 1-2 days ahead of time.  I leave room for small tweaks here and there but my goal is to have the next day completely planned out before I go to bed.  This prevents me from being stuck with no macros come dinner time or left with loads of one macro after using up the rest.  

  3. Eat all of your macros. Most people don’t realize how much protein and actual food they should be consuming to fuel their bodies.  I always believed that eating more would make me gain weight. That, however, is not the case.  We need to eat the right foods in the correct ratios.  Don’t skimp on the macros – make sure you are consuming all of your macros and get as close to your goals as possible within a few grams of each.  The main goal is to adjust your macros over time to fit your body’s needs.  The only way to do this is to consistently hit your macro goals each day.  Hold the same macros for at least 2 weeks before making any changes. And all changes should be small in nature (no more than 10g change in Protein or Carbs or 5g change in Fat and rarely to multiple groups of macros at once).

  4. Find foods that contain just one macro or as close to it as you can get. If you find yourself in the situation that you have 50g of protein left, or 10g of fat left, etc, have some foods in mind that will satisfy one particular macro.  For example: egg whites are solely protein, almonds are mainly fat, and apples/bananas are solely carbs.  This type of list will come in handy pretty often when you try to round out your macro intake at the end of each day.

  5. Limit the alcohol! Limitation of alcohol intake can prove to be quite difficult but “excessive” consumption is one of the biggest detriments to our progress.  The body processes alcohol as sugar so we must account for this.  Try to limit your intake to 2-3 alcoholic beverages per week and no more than one per day.  If you are being very diligent with your food intake but still consuming a good amount of alcohol, you are likely not going to see the results you are hoping for.  The Carbs that are listed on a can of beer are NOT ACCURATE with respect to how the body processes the alcohol. A can of Miller Lite would say 4g carbs but it processes similarly to 23g carbs. Please keep this in mind.

  6. Use the “My Foods” and “My Meals” Functionality in MyFitnessPal.  MyFitnessPal provides the option of saving your commonly consumed foods or meals to make it easier to populate your diary.  If you normally have the same 4-5 items for breakfast, save those items as a “Meal” so it takes one click to add it to your diary instead of multiple clicks.  In terms of individual foods, I like to physically enter in the macro content of my commonly consumed foods into the “My Foods” feature.  I don’t like to rely on the database’s macro information because I have found that information to be way off at times.

  7. Download the MyFitnessPal App onto your phone. I use MFP both on my computer and on my phone via the app.  I like to have my nutrition information and food diary easily accessible in case my food plans change.  

  8. Eat foods that are less macro dense to help curb hunger. One of the great things about this type of “diet” is that you can really eat anything you want.  The most important thing is to completely consume your defined macro number each day without going over.  That means… if you want to have a piece of cake you CAN – as long as you track it.  Likely, there will be a lot of carbs and fat in that piece of cake, so this will reduce the amount of fats and carbs that you will be able to consume for the rest of the day.  In this situation or even if you frequently experience that you are hungry, eat foods such as kale, spinach, cauliflower mashed potatoes, broccoli, etc.  These foods are lower in carbs than an apple or a piece of bread and will make you feel fuller longer.   

  9. Don’t consume all of your macros during lunch and dinner. I hate going to bed feeling hungry.  It took me a bit of time to adjust to how much food I needed at what times throughout the day to curve hunger.  What I found works is having a medium-sized breakfast, a small mid-morning snack, a lighter lunch, a small mid-afternoon snack and a good-sized dinner.  *Keep in mind that you do not want to go to bed right after you eat dinner.  Wait a few hours before going to bed after consuming your last meal.  

  10. If you are eating out, look at the menu ahead of time. Some restaurants such as Panera, Moe’s, California Pizza Kitchen, etc. list their nutritional information online.  This is a convenient way to plan ahead if you will be eating out.  If the restaurant does not provide nutritional information, take a look at the menu and build your meal ingredient by ingredient from the MyFitnessPal database.  This is a great way for you to have your mind made up on your entrée before you arrive that includes all of your healthy adjustments.  Ex: Cobb salad, add a serving of grilled chicken and grilled shrimp, dressing and croutons on the side.  #AllTheProtein!  Hey, at least the rest of the table won’t be waiting on you to make up your mind to order!

ASK! The coaches and network of members at the gym are a great resource.  There are a few of us who are using MyFitnessPal and tracking our foods.  If you have any questions, don’t hesitate to ask.  We may have some suggestions to help make the process smoother.  We are here to help you on your #GetFitGetHealthy journey.  

Coach Christina


CFA Health Challenge a Success!

Fitness challenges are a great way to jump-start our health and fitness.  This is the perfect time to learn more about our nutrition and set achievable, sustainable goals for ourselves.  During these challenges are when we are held most accountable for our actions.  It is not as easy to cheat on our diet and workouts when we have other team members or opponents tracking our progress.  Most participants see exciting results at the conclusion of the challenge but is important to keep in mind that the main objective of any fitness challenge is to apply what we have learned to develop sustainable habits that will lead to a prolonged, healthier lifestyle.  Don’t make the mistake of falling back into bad eating habits and reversing all of the great results simply because you aren’t being held accountable.  

Coach Christina Showing of them GAINZ!!!!

Coach Christina Showing of them GAINZ!!!!


Thanks to the CFA Health and Fitness Challenge, the biggest change I have made is the use of the MyFitnessPal app.  Using this app to track my macronutrient intake and aim to hit my “macro” goals each day has caused me to look at food in a completely different way.  I now appreciate food as a means of fueling my body; understanding this helps me to make wiser food choices.  I used to believe the misconception that “eating more will make you gain weight.” However, eating more of the right foods in the correct ratios will actually help you to build muscle, lose fat, and perform better in the gym.   Eating too little food isn’t going to help you get the results you are looking for!


Initially, I was a bit hesitant and reluctant to use MyFitnessPal because it seemed time-consuming.  However, after several failed diets and not getting anywhere with my “If I eat less I will lose weight” misconception, I knew I had to try something else.  That was when I was introduced to macronutrient tracking.  I am now a firm believer in this system and recommend it to anyone who is willing to take the time to improve their diet and health.  It does take some diligence and getting used to but the results speak for themselves.  It is crazy what happens when you keep track of the food you put into your body!!

Coach Christina

2015 CFA Health Challenge Results

24 of CFA's hard working athletes and 4 of it's coaches just completed the 2015 Fall Health Challenge. To say it was a HUGE success would be a monstrous understatement. Every single person that took part made some sort of improvement. Here are some astounding stats of what can be done in 6 weeks with a little hard work and will power.

Our overall winners Vipin and Carrie!!!

Our overall winners Vipin and Carrie!!!


As a group the 24 participants lost a total of 122 inches! That's over 5 inches per person. 

They gained 45.45 pounds of muscle or nearly 2 pounds per person. Muscle is incredibly difficult to acquire so this is mighty impressive.

They had an average 9.81% reduction in body fat per person. 

The Coaches couldn't be more proud of all of the athletes that took this challenge on. Lots was learned and good habits were formed. Look out for our next Challenge to be Started in early January of 2015.... 

Now for the Winners


1st Place
Team L- Eric, Kali, Vipin, Jamie, Tim and Erika

2nd Place
Team Dan- Kevin, Carrie, Doug, Amber, Kerri and Brandon

Overall Winners

Vipin Reddy

Carrie Mata


More is... More Betterer???

Everyone has been there... "I love these workouts! I've lost 5lbs coming 4x per week so if I just add 2 more days per week and double up some workouts, I'll get even fitter" Unfortunately, it doesn't work that way. A person's body can only take so much before it starts to regress. Working out should be looked at from a global perspective. Looking at things with long-term goals that stack up over weeks, months and years. Adding more and more work will just break you which will lead to you burning out and keeping you out of the gym- all the sweet gains you desire are just a dream. 

Low intensity running is a fantastic way to recover from a hard week. 

Low intensity running is a fantastic way to recover from a hard week. 

"But, Justin! I am so Elite, and I can handle more work. I am going to come back and do the workout again, and then, I'll go for a run when I get home right after I finish my P90x." In your mind, that may seem like a good idea, and it may be possible for a few weeks. The truth is that working out is a stressor on your body. Just like any other type of stress, your body can only take so much before you reach the point of diminishing returns. The "more is better" mindset also doesn't take into account the fact that your gains come outside of the gym. Rest and recovery is when you improve. You train hard and break yourself down so you should REST and RECOVER just as hard. 5 days of work with a day or two of light, easy, active recovery is the absolute most many of us can truly handle. It's science! You can push the boundaries for only so long. You'll feel great at first, but trust me... the fall is coming. If you trust that your coaches have your best interests in mind, listen to them. We want you to progress as much as anyone. Our goal is for you to progress for years to come. A little sacrifice now goes a long way for a lengthy, injury-free career at CrossFit Alpharetta. 



Meal Prep For Success

Finding the time to cook three well balanced meals each day can prove to be quite difficult.  This can lead to bad habits, such as grabbing fast food or skipping meals altogether.  Both of these habits will wreak havoc on fitness and health goal progress.  

One helpful technique to stay on track with consuming well balanced meals is weekly meal prep.  Designate one day each week, such as a Sunday, and prepare food for the rest of the week.  Lots of food can be prepared in one day and then portioned out into individual meals.  These previously-portioned meals are easy to grab and go instead of having to think about what to prepare each day.  Get creative with your meals by including grilling, baking, sautéing, steaming, etc.  Some foods, such as marinated chicken breast, seasoned veggies, etc, can be grilled or baked and then frozen.  These foods can then be defrosted the day they will be eaten.  Other foods that can be prepared and kept in the refrigerator to be grabbed quickly throughout the week include hardboiled eggs, portioned out raw fresh veggies (carrots, celery, broccoli), egg muffins (*see recipe below), homemade banana nut bread, etc.

Breakfast is simple to make ahead of time!

Breakfast is simple to make ahead of time!

Other meal-prep ideas include buying low-fat ground turkey and forming your own turkey burgers to be quickly grilled for lunch or dinner.  The use of a crock pot is a meal prep’s best friend!  Grab a bunch of veggies, meat and flavorings and dump them all into the crock pot.  In a few hours, you have a whole pot of food that can be portioned out for the week.  If you are the type of person, like most of us, who don’t want to eat the same thing for dinner and lunch every day, freeze most of it for another week!

You will get the hang of it quickly and will definitely thank yourself during the week that you took the time to meal prep!  ;)

*Egg muffins: combine whole eggs and desired veggies into a bowl, grease muffin cups with coconut oil, fill greased muffin cups ~3/4 of the way with egg mixture, bake at 3750F for 25-30 minutes. Each egg makes ~1 egg muffin.

Coach Christina

Dear WODiary

Journaling sounds a little like something a middle school girl would do, but I believe it's just what you need to see your adulthood progress. When I first began my CrossFit journey in August 2011 (yay for my four year anniversary!), it would have been favorable if I had recorded my times, weights, and movements. July 2012 when I moved to Alpharetta, I began my journaling experience, and I have looked back at my successes, goals, failures, and PRs. Not only is it a mental triumph but also physical achievements of which I did not picture myself accomplishing. Start your journaling now. Here are a few apps for WOD tracking just in case you're not into writing it down on paper:

Coach L keeps her progress moving by keeping track of her workouts.

Coach L keeps her progress moving by keeping track of her workouts.
Beyond The Whiteboard

Upon seeing your progress, you can physically and mentally see the moments of greatness and learning from failures. Journaling will become a habit, and it's positive one you will not want to break. It's a game changer! Who doesn't want to make headway?!

Coach L

Recover like a BOSS

People often ask, "What is the missing piece of my fitness?" They are hitting the box 4 or 5 days per week and drinking Kill Cliff and Formulx so where are the GAINZ??? It's pretty simple:  most of us are under-recovering. Here are some tips to help you recover from your intense workouts.

Dr. Pease working his magic voodoo on our fearless leader.

Dr. Pease working his magic voodoo on our fearless leader.

1. Sleep-  Sleep is the single most important aspect of recovery. Without adequate sleep, 7-9 hours per night, you will find that your body just won't perform the way you'd like. In fact, not sleeping enough can cause even bigger problems than not PRing your back squat. We are all busy, but you need to make uninterrupted sleep the backbone of your fitness journey. 

2. Nutrition-  Nutrition is right up there with sleep. If you're not fueling your body correctly, it won't perform. PERIOD. Getting ample amounts of carbohydrate and protein to support performance is a must. Carbohydrate is especially important before and after a strenuous workout. Your body's glycogen levels have been used for the workout, and it's begging to be replenished... Don't tell anyone, but coach L and I use pop tarts, muffin tops, or rice crispy treats to serve this purpose. 

Protein is another important component when it comes to recovery. When we train, we break down our muscles. Taking in dietary protein, whether it be in solid or liquid form, starts the rebuilding process. Without getting too sciency on  you protein is made up of amino acids. Amino acids are the building blocks of muscle. Because working out breaks that muscle down, you must eat protein to build it back up bigger and stronger! I advise a simple carbohydrate and protein combo as close to the end of your workout as possible. I've had extremely good luck with a diluted gatorade and protein mixture post-workout. Feel free to reach out to me if you have any questions on this! 

3. Chiropractic/Massage/Etc.-  We are asking our bodies to perform like athletes. In order to get the most out of ourselves, we must realize that being active has a price. Your body will get tweaked and injuries may happen. The best way to combat these is to use the help of a professional. Look at any pro-sports team, and you'll see an army of massage therapists and chiropractors helping to keep these athletes finely tuned. We are no different! You can't expect your body to perform like a race car if you treat it like a 1978 Ford Pinto. 

4. Stress-  This is going to apply to 99% of us. We all have stressors that weigh on us. Stress kills your recovery. Do your best to leave your work at the office if possible. Take some time to meditate or do something tot relax you. Living in a state of constant stress is toxic to the human body. Trust me- I live it! Stress raises cortisol, and cortisol promotes body fat. In turn, this is why some of us have that pesky pooch around our waist that we can't get rid of. 

We can all take the steps needed to recover better. This is just the tip of the iceberg! Look for more in-depth articles on each of these topics in the not-too-distant future! For now, take a nap, and we will see you in the gym!

Fear vs. Respect: The Dreaded Deadlift

The deadlift is the most powerful lift anyone can employ when doing CrossFit. The load will be higher than anything possible with any squat or overhead lift. By employing the largest muscle groups (posterior chain), one is capable of lifting a significantly greater load, often 1.5x to 3x his/her bodyweight. 

With this increased load comes a significant amount of danger if done improperly. Any deviation from center during the lift (bringing the bar out and around the knees) greatly increases the torque/load on the lower back. Loss of tension or stress within the posterior chain (rounding the lower back) will also greatly increase the torque/load on the lower back. Both of these culminate in a nice "pop" emanating from the lower back and rendering the individual severely limited for 3-8 weeks.

Coach Christina isn't afraid of a little "heavy" lifting. 

Coach Christina isn't afraid of a little "heavy" lifting. 

As a victim of this terrific "pop" sensation (twice... learn from my mistakes...), I fully understand the fear associated with the lift. So, how do you avoid this horrible noise? If you have any fear of deadlifts but want to improve that number:

- Work first on perfecting technique (60% 1RM or less, small sets)

- Practice explosive movement with "Speed Deadlifts" (ask a coach) at 50% 1RM or less

- NEVER "power through" a lift, it's not worth it...

With a little technique work and putting that ego in check, the deadlift will turn into the safest lift you can do and the fear will shift to a healthy level of respect, a necessity when doing any powerlifting.

Coach Dan 

CFA Healthy Eating Challenge v2.0

It's time for the CFA Healthy Eating Challenge 2015 v2.0! Summer is over, and it's time to lose that vacation weight and get in shape before those dreaded holiday meals start. 

When:  Monday, August 31st- Sunday, October 11th 

Cost:  $75 per participant and $25 for each of the two dunks (to be paid directly to the dunk truck operator)

Dunk Truck will be at CFA Tuesday, September 1st in the evening. Look for the sign-up sheet near the whiteboard. Measurements will also take place on this date. 

What:  The Challenge will last for 6 weeks, and you will be scored in 4 Categories:  Gym Attendance, Bodyfat % lost, Total Inches Lost, Lean Muscle Gained. 

Members opting to do the challenge will be allowed to attend unlimited classes during the challenge. There are NO EXCUSES for inability to gain attendance points as video submissions of workouts are acceptable as well! 

We will have larger teams than last time- having a member who does not "pull his or her weight" will not be as much of a factor. You will also have a coach as a team captain whose stats will count towards your score! 

Attendance points will be accumulated as follows:  1 point for the first 4 days of attendance and a 2 point bonus for a 5th day. There is no extra credit for a 6th or 7th day. 

There will be some fun bonus point opportunities as well. If you don't have Facebook, you'll need to get it as these will be announced in our CFA Health Challenge Forum. 

Fresh-N-Fit Cuisines have offered a 5% discount for a 1-week food order or 10% for a 4-week plan. Coach L and I have been eating these meals for a few weeks now. They are calorically balanced and delicious! The meals will be available for pickup in the gym after labor day.

Fresh-N-Fit Cuisine

Coaches will be available for help! Ask questions you have on how to eat well. The goal is not to have a crash diet, lose muscle and then, put all the weight back on as soon as you're finished. What we want is for you to learn how to eat a balanced diet and change your life forever! 

This should be a lot of fun, just like it was in February. Feel free to reach out to Coach L or Coach Justin with any questions. Good luck trying to defeat our defending champions... The 3 Amigos!


Form or Intensity?

Let's chat a bit about a heated topic when it comes to CrossFit. Which is more important:  perfect form or performing the workout as fast as possible? In our opinion, the answer is both! Well, sort of. We are all capable of moving through the movements that CrossFit Alpharetta presents with near flawless technique. In order to do that, however, we must slow down which lowers our relative intensity. Intensity is the key ingredient in making us fitter. We are also all capable of sprinting through a workout like a leopard in the sub-Saharan Africa looking for his next meal with no thoughts of the consequences. Which is better?

Dr. Pease pushing his limits with a 50 lb Wall Ball.

Dr. Pease pushing his limits with a 50 lb Wall Ball.

Let's talk about safety a bit. While we will always preach "perfect" or "near perfect form" at our gym, there is an acceptable amount of deviation that can keep you safe while allowing for increased speed or load. In turn, the intensity increases. Finding that variation while pushing the envelope on speed or load of the movement is the golden ticket to success! The job of our coaching staff is to push you to the brink of that deviation. When we see you toeing that line of safety, that is when we will pull you back!

Take a look at The Games level athlete. They can look like perfection under a microscope, but when they start to become tired or need to speed up for any reason, it looks like the wheels fall off. That can be acceptable up to a point. Athletes who are coached know well where that point is. Walking that tight rope is where the real magic happens. Just make sure you're in the right gym surrounded by intelligent coaches who act as your safety net. Our number one goal is to keep you safe, healthy, improving, and coming back for more!

Form or Intensity???  A correct combination of both is what we need for success!