The Ignite Guideline Series – #6

Be Patient The very first guideline stated experts are now estimating that it takes 66 days to form new habits.  That means, until fitness becomes a habit for you, you won’t be able to feel or see solid results.  And if you don’t eliminate processed foods...

The Ignite Guideline Series -#2

Be Ready To Learn A New Language WoD, AMRAP, EMOM, DKB – what in the world are we talking about?? We use a special language and shorthand in CrossFit.  We use acronyms to help us communicate a lot of information quickly.  It also helps our athletes to understand...

The Ignite Guideline Series #1

Come As Often As Possible This is the BEST way to learn the culture of the gym, the layout, and build the necessary relationships with our coaches.  Which is also why it’s our very first guideline. Other than the fact that we really do want to see your smiling...

The beginners Guide to Ignite Fitness

Congratulations on making the first step in taking control over your health!!  We know what a big step that is.  So first, let me welcome you to CrossFit Penance. Second, thank you for picking us.  Each CrossFit gym (called a box) has its own individual vibe, so if...

Sweet Potato, Chicken, and Broccoli Skillet

Sweet Potato, Chicken, and Broccoli Skillet I won’t lie, I’m fairly proud of this one. I was, at the last minute, trying to decide what to make for dinner out of what we already had in the house. I chose these ingredients and proceeded to cook 100% off of...