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Journey – Coach Sara

Journey – Coach Sara

In 2014, I walked into Crossfit Tri-Cities looking for direction. I was seeking some sort of guidance to help me become a better version of myself. I wanted to be strong - not skinny, lift things, and feel powerful. I just didn’t know how. My friend, Katie Gleason,...

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What is Intensity?

What is Intensity?

What is Intensity?  Depending on who you ask it could be the speed a workout is performed, the weight lifted on a barbell, or the perceived exertion one is giving in any effort.  All of these are correct to some extent, so why does it matter to you?   "No pain,...

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Midline – Last Call!

Midline – Last Call!

MIDLINE: Body Armor starts this Saturday, Feb. 22, and we are almost filled up. Thank you for the amazing response!   I WANT TO SEE YOU IN MY CLASS IF YOU: lack explosive power for Olympic lifting have plateaued in gymnastics skills want to feel stronger lifting...

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TRAIN

TRAIN

Do you hear that in the distance? It sounds like a freight TRAIN coming through CFTC! Got your attention? Hope so...   Many of you have already taken my class and many of you have only heard about it. I want to take a minute and let you all in on the fun that is...

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On Endurance Lifting

On Endurance Lifting

Before Tri-Cities came into my life (or rather, I came into the life of Tri-Cities) my strategy for lifting sessions was heavy and short. Lifting sessions were something like 5 sets of 5 reps, 5 sets of 3 reps, or find a 1 rep max, and I beat this horse so dead that I...

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Endurance

Endurance

By a show of hands who wants more endurance?! [scanning crowd] Wow! All of you! Fabulous!   Ha! Maybe I was a little overzealous with that opening line. But really, don’t we all at one point wish we can endure more and do it more comfortably? At some point it...

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Mobility

Mobility

After I finished my workout the other day, I started to have a conversation with Coach Andrew about Mobility. It was an interesting one. We started to talk about the correlation between muscles groups and mobility or sometimes lack of mobility.  The interesting thing...

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New Year Endurance Training Phase

New Year Endurance Training Phase

At CrossFit Tri-Cities we like to set our members up for success.  That begins with being transparent about our programming.  We are kicking off the New Year with an endurance training phase. What will that look like and how does it apply to you? Read on! What does...

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Top 5 Reasons Coaching Kids is Awesome!

Top 5 Reasons Coaching Kids is Awesome!

Enthusiasm. Adults do not skip during transitions. Whether we are moving from strength to conditioning or even between movements most are skipping. Their excitement is contagious and I end up skipping as well! High-Fives. Who doesn’t love a high-five or fist bump? In...

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Training Movement Patterns with Kids

Training Movement Patterns with Kids

As adults, we understand countless hours at a desk take a toll on our bodies. Tight hips, sore backs or elbow pain are frequent complaints. In order to alleviate the stiffness, we may walk to the breakroom to stretch our legs or find time for weekly massages.  In the...

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