Joshua J. Grenell, a seasoned registered nurse with an extensive background in healthcare and fitness, unveils his holistic approach to achieving a well-rounded, healthy lifestyle. With years of experience as a healthcare professional and a gym owner, Grenell offers unique insights into the synergy between physical well-being and overall life satisfaction. Drawing from poignant encounters and personal battles—including his family’s significant history with cardiovascular disease—Grenell shares compelling narratives of resilience and transformation. His book, “Fitness First,” is not just a guide but a testament to the life-changing power of fitness, conceived from his desire to combat health issues head-on and inspire others to do the same. As someone who has witnessed the spectrum of human health from the emergency room to the gym floor, Grenell brings an unparalleled perspective on how small, consistent lifestyle adjustments can lead to monumental changes. “Fitness First” bridges the gap between knowledge and action, offering...Read more

Murph is coming!   Read the post and prepare for the biggest workout of the year in Rochester, MN.  As a Progressionite, you love to hate Murph.  It is one of the longest Hero WODs and arguably the hardest.  If you have never participated in our Murph event, plan for it this year.  May 27th is the date.  Save it!  It is easily our biggest group workout of the year and probably the biggest in Rochester, MN, with up to 150 people completing the Workout in 2 hours. Here is the workout: I highly encourage you to read the story of Murph here: Lieutenant Murphy You can also watch the movie “Lone Survivor,” which tells the story. Not sure what Murph is like at the gym?  Check out this video!  Here! We do program some Murph prep in the weeks leading up to the event.  But if you want to excel, there...Read more

“Imagine a world where your gym knows you better than you know yourself.” Isn’t that a thought to jog with? How we approach health and fitness is sprinting into the future, and it’s about time we keep pace. Technological Innovations Have you ever marveled at your smartwatch, thinking, “How does this tiny thing know I’m stressed?” Welcome to the future of wearables and tracking technology. These gadgets are not just about counting steps anymore; they’re about understanding our bodies on a molecular level. Imagine your smartwatch suggesting a workout because it noticed your stress levels spiking – cool, right? AI is not just for sci-fi anymore; it’s in our fitness routines. Personalized fitness plans? Check. Workout suggestions based on your mood? Double check. And let’s not even get started on virtual reality. Who wouldn’t want to climb Mount Everest from their living room? Nutritional Science Advances Now, what about what...Read more

Introduction Gym communities offer more than just a place to exercise. They are dynamic environments that foster social connections, motivation, and a sense of belonging, all of which contribute significantly to the overall experience of their members. Recent studies highlight various benefits of participating in gym communities. As a CrossFit and community-based gym owner for 15 years, I know the role community plays in the success of fitness habits and health improvement. Life-changing behavior modification takes place in these gyms. Explaining this to new gym members and, more importantly, the uneducated public is difficult, to say the least. I am encouraged to see research on this very topic. Evidence 1. Enhanced Social Capital and Community Belongingness: Gym members, especially those in community-focused gyms like CrossFit, report higher levels of social capital and a stronger sense of community belonging. This social environment does not just foster friendships; it also enhances adherence...Read more