Insanity & Inspiration

Insanity and Inspiration

by Nikki Hall Isbell

I love my job because I get to work with people every day. I get to be involved in their fitness journey and have a responsibility to help them in so many ways. Doing this fuels my passion and instructing my clients to achieve their goals inspires me.

Last week was nothing short of that.  Michal, a committed and determined client at our box achieved his first muscle up through sheer force of will and not quitting. He has practice drills and form for almost 6 month and finally achieved that long-term goal. The last thing I said to him before his final two attempts of the day, “What’s the definition of insanity? Doing the same thing over and over and expecting a different result.” Michal finished the statement with me.  He was practicing the same error over and over. A little fine-tuning to his turn over put him on top of the rings and in place for the dip. Proud and inspired coach!



9:30am – Open Gym with Coach Rafael

Open Gym is a FREE COMMUNITY WORKOUT that everyone is invited to attend.


10:30am – The Hero Course

The Hero Course is our opportunity to honor the men and women who have given the ultimate sacrifice. These workouts are hard and rigorous – we do not suggest anyone who is has not been crossfitting join these workouts. Please come join us for open gym on Saturday.


Night of Records July

RSVP at Facebook Event


Injury Proof Your  CrossFit

July 11th – 10:30am


Michael Tillman

Doctor of Physical Therapy

CF L-1

CF Mobility

CF Nutrition

CF Olympic Lifting



RSVP to the Facebook Event


Dynamic movement prep

Group warm up

50 heavy Russians


Muscle up progressions

Then emom.

For 5 minutes
3 muscle ups (or7 c2b pull ups)


Emom for 7 minutes
3 squat cleans (you pick it)
3 barbell Burpees


5 hspu
5 box jumps 24/20

Mad mobi
Roll calves
Roll quads
Roll IT band
Lat stretch

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