Entries by Tracey Woiwod

Can You CrossFit Everyday?

Is it okay for me to do CrossFit everyday? This is a question I get asked a lot by our members and the answer is yes but here are some parameters around the answer. Because our programming is constantly varied you are safe to train daily as you likely will be moving differently from one […]

A Simple Practice to Relieve Stress

Did you attend the class recently that had box breathing incorporated as a cool down? It is one of many breathing exercises out there that can be used to help increase mindfulness in our lives. Box breathing is also great for reducing stress both mentally and physically.  If you missed the class now is your […]

Rx vs. Scaled

Building off of Coach Caleb’s Blog Post last week about modifying workouts, I want to bring to light the distinction between Rx and Scaled. Rx is described as a prescribed workout or “as written”. Scaled is a modification of that version, but not necessarily an easier version. When deciding to Rx a workout remember that […]

Overcoming the Fear of Modifying

Modifications to movements in a CrossFit class are common. You will often see someone in your class doing the workout of the day slightly differently than the rest of the participants. This could be for a variety of different reasons! Perhaps they hurt their knee skiing, or tweaked their back moving their couch, or perhaps […]


The term virtuosity is defined in gymnastics as “performing the common uncommonly well.” How does this apply to CrossFit and what we do in classes? When starting anything new, or developing a skill, there is a tendency to want to skip past the fundamentals and get to that higher level movement or practice more elaborate, […]

Riding the Giants

A few weeks ago I watched an amazing movie about big wave surfing called Riding Giants. It follows a community of surfers who go to the ends of the earth to find 50+ foot waves to ride. They often travel together and have each other’s backs as while one rides the wave the other is […]

5 Reasons Why You Need to Meal Prep

Have you ever heard the term “meal prep”? It’s a bit of a buzz word in the fitness community, what’s it all about? Meal prepping, or meal prep, is simply preparing complete meals, dishes or snacks ahead of time. There are many reasons to start thinking about adding meal prep to your life. Here are […]

Why Do I Lose Fitness so Easily?

Coming back from a two week vacation has me feeling “less fit” because I have not been routinely exercising. But what if I told you that your fitness actually wasn’t lost (yet), it is your technique that is the first to go! When we routinely workout we are building muscle mass, cardiovascular fitness, maximizing strength, […]

Who you gonna call?

Hey Everyone:  At CFLT we know that healthy relationships are just as important as healthy bodies and one the keys to that is communication. As our community and staff at CFLT grows sometimes it can get confusing as to who you need to talk to, about what. We know we need to be better at […]

One Way to See Greater Gains

What if I told you by changing one thing in your life you could reduce stress, improve memory, boost the immune system, maintain weight, improve mood, lower the risk of diabetes, improve heart health, and improve overall athletic performance? Would you believe me? This miracle I speak of isn’t a drug or a supplement. It […]