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Holiday Season Dilemma
As I was handed a reusable holiday cup (my first drink of the season) the other day, I smelled spices and pictured cozy nights by the

Liam’s Birth Story
photo cred: Shannon Lynn Photography I have been meaning to write this for a while, but as much as I was busy with a preschooler,

Murph Primer by Mike “Rothy” Roth
As many of you likely know, I have done Murph for the last 9 Mondays as part of afundraiser (Murph for Meals) for Meals on
Bodyweight/Travel WODs
BODYWEIGHT/TRAVEL WODSOur intention is for you to establish a commitment to your fitness – even when you have to travel. Time away from the gym

A Practical & Effective Daily Journal Routine
Greg Everett of Catalyst Athletics The morning for me has always been a special time that offers a sense of inspiration, renewal and optimism. Even
Monday March 4, 2019
Protein Popsicles! by Coach Emily Here’s what you’ll need:2 cups coconut water3 ripe bananas4 scoops of protein powder (I use SFH Pure Chocolate)3 Tablespoons sunflower seed
Wednesday February 27, 2019
Emma Mertens is a 7 year old girl fighting a very rare, inoperable brain tumor called Diffuse Intrinsic Pontine Glioma (DIPG). DIPG intermixes with healthy

Monday February 25, 2019
How Can 10 Minutes Change Your Time Here? byCoach Kelly There are many ways CrossFit Local is different from a regular gym and our goal

Wednesday February 20, 2019
“Comp Mode” by Huck Let’s take a quick trip back to 2011 in the time machine. The last high school track race I ever ran.
Monday February 18, 2019
Congratulations to long distance Locals Brandon and Becki Santiago. They welcomed LD, Lucas Dang Santiago to their family on Friday, February 8th! Weighing in at