WELCOME BACK CF 77 people!!!!

Does cardio and fat loss go hand in hand???
Coach Rob issues a WARNING to those using loads of cardio and hard work as an option to accelerate their fat burning process

Before you start diving deep into using cardio as your primary fat burning tool, be sure to evaluate and dial in your nutrition!

There's no question that adding in aerobic activity can be constructive towards losing weight but your bigger gains will always be seen by placing a close eye on the food you ingest!

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Welcome back to yet another EPISODE of the CF 77 Weekly podcast

Coach Jacob explains how switching from Crossfit to Olympic lifting helped him to maintain his desire to workout and increased his training focus.

While olympic lifting has been around for ages and it's popularity is on the rise, the majority of the public still lack insight about the ins and outs of the sport.

Take a listen to hear Coach Jacob explain how he made this transition and some of the funny things that has happened along the way!

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WELCOME back CF 77 Family

This week, coaches Mark and Jacob discusses nutrition, social media influence and why the numbers on the scale shouldn't always play a part.
Knowing that growing older can inhibit the ability  to see positive progress in body changes, it's important to re-evaluate and determine what your nutrition needs to be as you age!

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WELCOME back CF 77 Family

This week, coaches Jas and Jacob discuss post-Covid feels; what it felt like to return to training and the need to evaluate your body and health upon returning back to the gym.

While not every one experiences the severe effects of the virus, evaluating your personal rest, recovery and overall health is critical!!!

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WELCOME BACK CF 77 people!!!!

With some notable changes with this seasons Crossfit Open, Coach Rob and Jacob discuss the new format of the Open’s 3 week challenge

They also explain how to register for the comp and even drive down memory lane while discussing their past experience as competitors in the open!

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WELCOME back CF 77 Family

This week, coach Jacob discusses the importance of recognizing Burnout and his own personal experiences with losing interest in training.
Overtraining can affect a novice fitness enthusiast or the advance athlete so it's important to pay attention to your routine, training regiment and life-style to avoid the set in of Burnout!


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WELCOME back CF 77 Family

This week we've got a special treat for you: Coach Eddie the proprietor of the 5/6 am classes sits down with Ryan and talks being in the USMC, how he found CF and how those two things really affected his life.

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Welcome back 77 family!!!!

This week Coach Jas sits down and chats with Ryan about goal setting. Whether you're a casual exerciser, or training for something specific it is always good to have goals that will get you to that point!!!

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Welcome back CF 77 Family!!!

This week long time member/programming client Russell Seay sits down with Rob and Ryan to chat about his transition from competitive CF to becoming a 3 time National Olympic Weightlifter all at the ripe age of 59!!!

Its a great episode that shows there is NO age in which we can change things as well as still be competitive and healthy!!!

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Welcome back CrossFit 77 family!

This week, your owner and coach Bryce sits down to chat about Minimal Effective Dose when it come to not only fitness but also nutrition as well as life.

It doesn't take much, nor do you have to dive head first, you just have to find the smallest change possible that will benefit health and wellness.

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