Miranda Oldroyd is an OG in the CrossFit world. She epitomizes what it means to be a healthy and strong women. People have told her that she is to big or to manly and that women should not look like she does. But the way she looks could be the reason she is still alive....Read More

Here is a good podcast for your lunch break today. We preach Range of Motion (ROM) and Mobility almost everyday. Here is a podcast with Roop Sihota of MobilityWOD talking about its importance.    Read More

The purpose of exercise is to better your life. CrossFit allows us to get a great workout in less than an hour, using functional movements at high intensity. Most people who attend a CrossFit box are not ruining their experience, but I can guarantee that when a few people read this article they’ll know this...Read More

GTMPR Apparel has made some custom shirts for Richard to help him with his expenses on his Regional Weekend. For those BWCF Athletes who would like a shirt we will have a Pre-Order Sheet at the gym on Monday. You will have until Wednesday to sign up for one. CONGRATULATIONS RICH! Our good friend and...Read More

There are many people want to learn to do a Handstand Push-up but physically may not be ready for it. Here is a program you can follow to help you with that first HSPU.Read More