• Learn to increase mobility in your shoulders with the massage ball.
    26 2016 August

    16 Exercises to Reduce Injuries using a Massage Ball

    Learn how to use and the benefits of a massage ball I created this Self Care Mobility Guide using a massage ball to help others increase their range of motion (ROM) and reduce the chance...

  • The 6 Keys to Finding the Best CrossFit Gym For You
    04 2016 May

    The 6 Keys to Finding the Best CrossFit Gym For You

    When you go look for a gym, how do you know the gym is right for you? Not all gyms are created equal, especially with CrossFit gyms, as each one is individually owned and operated....

  • Screen Shot 2016-03-14 at 3.26.44 PM
    14 2016 March

    Open Workout 16.3 Tips with Dusty Hyland, Kristine Andali, & Keston Mendoza @ Dogtown CrossFit

    Tips for Open Workout 16.3 Looking to do or re-do 16.3? Check out these tips from Dusty Hyland (@theskillwod @dustyhyland), Kristine Andali (@crossfitxena) & Keston Mendoza (@dozerr). Get more efficient with your snatches & bar...

  • 10 Areas of Fitness
    02 2016 February

    10 Areas of Fitness

    There are 10 general physical fitness areas that are practiced regularly in Functional Fitness. Your level of fitness is in direct proportion of your ability and skills in these areas. Bottom line: if you want...

  • mug-cake-2
    28 2016 January

    Chocolate Protein Mug Cake Recipe

    If there is one way to win over my heart (besides some good soul talks) it is with some amazing red wine or a delicious dessert! Well, being inspired with some red wine this weekend...

  • sports-nutrtion-coaching-program
    18 2016 January

    4 Tips To Help You Reach Your New Years Fitness Goals

    Are you losing momentum from your New Year’s resolution goal? Don’t!  Whether the goals you have set for yourself are small or large, Here are four tips on how you can stay committed to your fitness...

  • RCP20140712_005-retouched
    05 2016 January

    Stud Bar – Pull Up Bar

    This is the perfect addition to any home gym! With a 600 lb. weight capacity, this fix-mount pull up bar is the safest peice of equipment to add to your home gym. After personally using this...

  • IMG_5851
    23 2015 November

    Box Spotlight: OCCF – Orange Coast CrossFit in Costa Mesa, CA

    Gym Owners of OCCF, Kenny Leverich and Kyle Kell, have been long time friends from their high school skating days.  Leverich started CrossFit to rehab his LCL injury, while Kell was fresh out of the...

  • Paleo Orange Cranberry Sauce by Amanda Livesay
    16 2015 November

    Paleo Orange Cranberry Sauce

    Hi again WODShop readers! Can you believe that next week is Thanksgiving? I don’t know where the year has gone. The good news is that it’s really easy to turn most of our favorite Thanksgiving...

  • WODshop Athlete -  Michael Hernandez
    29 2015 October

    5 Ways to Get Better at CrossFit

    The majority of us that train on a daily basis want to do everything we can to get the most out of our gym time. While some want to spend hours on end hitting WODs; most of...

  • Paleo Pumpkin bites by Amanda Livesay
    26 2015 October

    Paleo Pumpkin Pie Bites

    Hey WODShop readers! Amanda from Fake Ginger again with another yummy paleo recipe! I know everyone is absolutely crazy about pumpkin right now and I am no different. I can’t even tell you how many...

  • Tom Bender, Co-owner of CrossFit Descendants
    26 2015 October

    How I Started CrossFit as a Masters Athlete

    CrossFit, as we all know, can be intimidating, especially for those of us that have had more than a few years pass by. It was no different for me when I started. I had never...

  • get better at crossfit
    01 2015 October

    7 Biggest Mistakes CrossFitters Make

    WOD’s up! Do you want to know what keeps people from getting better at CrossFit? By now, you’ve probably heard of CrossFit–one of the biggest trends in the world of fitness since bodybuilding in the 1970s. What...

  • cover-are-you-overtraining
    15 2015 July

    Are You Over Training?

    Picture this: plugging in your cell phone, laptop, your flat iron, or anything else you can think of and your electricity blows out. What you have just done was use every possible outlet in your...

  • 7-fitness-accessories-image
    07 2015 July

    7 Fitness Accessories to Become a Better Athlete

    We are half way through 2015. How are your fitness goals coming along? If you are slowly losing motivation as time goes by, don’t! Transforming your body takes time and is guaranteed to happen if you...

  • 5-benefits-emom-training-wodshop-blog
    08 2015 May

    5 Benefits of EMOM Training

    EMOM stands for “Every Minute on the Minute”, and is one of the many types of training that all CrossFit athletes have come to know. It has become a training tool and routine utilized in CrossFit...

  • crossft-kool-aid-meta
    23 2015 March

    8 Signs You Drank the CrossFit Kool Aid

    If you are a part of the CrossFit community, chances are you might be a bit obsessed. But who is to say you’ve surpassed the level of what a regular gym member would consider normal? If...

  • 10-things-wish-knew-open
    24 2015 February

    10 Things I Wish I Knew About The Open

    The Open is coming, The Open is coming! For all those who are somehow involved in the CrossFit community know exactly what I’m talking about here. The CrossFit Open, is the most highly anticipated time...

  • 5-tips-first-3-months-crossfit
    17 2015 February

    5 Tips For Your First 3 Months of CrossFit

    While I have been doing Crossfit for over a year, I see so many new people coming in that takes me back to my first three months of Crossfit, things I have learned, and things...

Learn how to use and the benefits of a massage ball I created this Self Care Mobility Guide using a massage ball to help others increase their range of motion (ROM) and reduce the chance of injuries. Knowing these 16 exercises have helped me hit new personal records (PRs), recover faster after tough workouts, and...

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When you go look for a gym, how do you know the gym is right for you? Not all gyms are created equal, especially with CrossFit gyms, as each one is individually owned and operated. Here are 6 Keys to finding the best CrossFit gym for you. Key 1: Know What You Want Before you...

Read More →

Tips for Open Workout 16.3 Looking to do or re-do 16.3? Check out these tips from Dusty Hyland (@theskillwod @dustyhyland), Kristine Andali (@crossfitxena) & Keston Mendoza (@dozerr). Get more efficient with your snatches & bar muscles ups now. Filmed at Dogtown CrossFit (@dogtowncrossfit) Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M  75...

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10 Areas of Fitness

10 Areas of Fitness

February 2, 2016 | 0 Comments

There are 10 general physical fitness areas that are practiced regularly in Functional Fitness. Your level of fitness is in direct proportion of your ability and skills in these areas. Bottom line: if you want to be fit, be sure to focus on improving these areas and you will definitely increase your fitness, and hopefully...

Read More →
mug-cake-2

Chocolate Protein Mug Cake Recipe

January 28, 2016 | 0 Comments

If there is one way to win over my heart (besides some good soul talks) it is with some amazing red wine or a delicious dessert! Well, being inspired with some red wine this weekend I was feeling creative and wanted to come up with some dessert recipes that not only I would love, but...

Read More →

Are you losing momentum from your New Year’s resolution goal? Don’t!  Whether the goals you have set for yourself are small or large, Here are four tips on how you can stay committed to your fitness goals throughout the year. 1. Attitude Your attitude plays a major role when setting goals, and defines how bad you...

Read More →
RCP20140712_005-retouched

Stud Bar – Pull Up Bar

January 5, 2016 | 1 Comments

This is the perfect addition to any home gym! With a 600 lb. weight capacity, this fix-mount pull up bar is the safest peice of equipment to add to your home gym. After personally using this bar for kipping pull ups, I was impressed by how sturdy the bar was!  If you don’t believe me, check...

Read More →

Gym Owners of OCCF, Kenny Leverich and Kyle Kell, have been long time friends from their high school skating days.  Leverich started CrossFit to rehab his LCL injury, while Kell was fresh out of the Marine Corp and searched for something to challenge himself. Kenny States, “If there is one thing in your life that you...

Read More →
Paleo Orange Cranberry Sauce by Amanda Livesay

Paleo Orange Cranberry Sauce

November 16, 2015 | 0 Comments

Hi again WODShop readers! Can you believe that next week is Thanksgiving? I don’t know where the year has gone. The good news is that it’s really easy to turn most of our favorite Thanksgiving dishes into delicious paleo versions. I mean, as long as you’re okay with giving up marshmallows and french fried onions!...

Read More →
WODshop Athlete -  Michael Hernandez

5 Ways to Get Better at CrossFit

October 29, 2015 | 0 Comments

The majority of us that train on a daily basis want to do everything we can to get the most out of our gym time. While some want to spend hours on end hitting WODs; most of us have full time jobs, long commutes, children, or all of the above! Here are some quick tips to help...

Read More →
Paleo Pumpkin bites by Amanda Livesay

Paleo Pumpkin Pie Bites

October 26, 2015 | 0 Comments

Hey WODShop readers! Amanda from Fake Ginger again with another yummy paleo recipe! I know everyone is absolutely crazy about pumpkin right now and I am no different. I can’t even tell you how many cans of pumpkin I have gone through this month! This Paleo Pumpkin Pie Bites recipe has been one of my...

Read More →
Tom Bender, Co-owner of CrossFit Descendants

How I Started CrossFit as a Masters Athlete

October 26, 2015 | 0 Comments

CrossFit, as we all know, can be intimidating, especially for those of us that have had more than a few years pass by. It was no different for me when I started. I had never heard about Crossfit when a friend of mine told me I should try it. I called CrossFit Chino Hills and...

Read More →
get better at crossfit

7 Biggest Mistakes CrossFitters Make

October 1, 2015 | 0 Comments

WOD’s up! Do you want to know what keeps people from getting better at CrossFit? By now, you’ve probably heard of CrossFit–one of the biggest trends in the world of fitness since bodybuilding in the 1970s. What is it? It’s constantly varied, functional fitness done at relatively high intensity. But more than that, it’s a lifestyle and...

Read More →
cover-are-you-overtraining

Are You Over Training?

July 15, 2015 | 2 Comments

Picture this: plugging in your cell phone, laptop, your flat iron, or anything else you can think of and your electricity blows out. What you have just done was use every possible outlet in your home and it became overwhelmed and shut down. Now picture spending 7 days at the gym, working a full time...

Read More →

We are half way through 2015. How are your fitness goals coming along? If you are slowly losing motivation as time goes by, don’t! Transforming your body takes time and is guaranteed to happen if you remain dedicated and focused. I will tell you right now, the only way to become a better athlete is to stay...

Read More →
5-benefits-emom-training-wodshop-blog

5 Benefits of EMOM Training

May 8, 2015 | 0 Comments

EMOM stands for “Every Minute on the Minute”, and is one of the many types of training that all CrossFit athletes have come to know. It has become a training tool and routine utilized in CrossFit gyms worldwide. An athlete has one minute to complete a specific rep scheme or movement and allowed rest for whatever...

Read More →
crossft-kool-aid-meta

8 Signs You Drank the CrossFit Kool Aid

March 23, 2015 | 1 Comments

If you are a part of the CrossFit community, chances are you might be a bit obsessed. But who is to say you’ve surpassed the level of what a regular gym member would consider normal? If you can relate to several aspects that are listed below, you have officially diagnosed yourself a “CrossFitter”! Here are 8...

Read More →
10-things-wish-knew-open

10 Things I Wish I Knew About The Open

February 24, 2015 | 1 Comments

The Open is coming, The Open is coming! For all those who are somehow involved in the CrossFit community know exactly what I’m talking about here. The CrossFit Open, is the most highly anticipated time of year for all CrossFitters, experienced and rookies a like and it starts this week. On February 26th, the 2015...

Read More →
5-tips-first-3-months-crossfit

5 Tips For Your First 3 Months of CrossFit

February 17, 2015 | 0 Comments

While I have been doing Crossfit for over a year, I see so many new people coming in that takes me back to my first three months of Crossfit, things I have learned, and things I wish I knew. I’ve put together a few things that I think anyone starting Crossfit should keep in mind...

Read More →
intercontinental-miami-2748299470-2x1

Where to Stay During Wodapalooza

January 8, 2016 | 0 Comments

Wodapalooza 2016 is almost here! This is one of the biggest fitness competitions that several CrossFit Competitors participate in every year. If you plan on making it to this awesome event on January 15th-17th, make sure you book your hotels as soon as possible. Rooms seem to be filling up fast. Here is a list of...

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