The Ignite Guideline Series – #5

Nutrition Is Crucial This is where the rubber meets the road. First, I want to start out by debunking some nutrition myths starting with the word diet.  Say it with me - "Diets are good!!".  A diet is how you nourish your body.  It's how you're going to load yourself...

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The Ignite Guideline Series – #4

Be Open Minded Our human brains are hard-wired to be negative.  There are even scientific studies about this.  Our cave man ancestors needed to know how to spot poisonous plants and avoid dangerous predators more than they needed to know which berries tasted better. ...

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Member Spotlight – April

We've had some amazing new members join us in the last year.  And we wanted to take a moment to highlight our girl, April.  April is such a beacon of light inside our gym, she's always smiling and no matter how hard the workout is, she always has a positive attitude. ...

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Friends and Family Week

Next week, February 18-23 is our monthly Bring-A-Friend week.  We open our doors for one full week every month and invite friends, family and our community to get their sweat on - for free.  Every class, all week long is open for guests to drop in on the house.  You...

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The Ignite Guideline Series – #3

Communicate Your Needs And Goals What brought you into CrossFit?  Was it something as simple as wanting fun fitness in a group environment?  Or was it more?  Do you have physical limitations?  Are you recovering from surgery or looking for healthier life habits to...

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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 and sugars,...

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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...

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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 face...

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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...

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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 feel. Turned...

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