This episode we learn about the new 90 day strategy sessions being offered to all members.

Nick and Zach come back to chat about the Turkish get up, muscle up transitions, l-sits, and more unsexy movements and why it's important to do them.

Nick and Zach finally come back to reflect on this year's Open competition and what we can learn from it.

Nick and Zach talk about the correct way to set goals for the new year and how to actually follow through with them.

Nick and Zach talk about the importance of getting good sleep and how it can improve your fitness.

Nick and Zach tackle the tough task of eating right during the holiday season. 

On this episode Nick and Zach talk about the Clean and Jerk and how lifting for strength is different from lifting in a metcon.

Nick and Zach sit down to chat about Weightlifting month and break down one of the most difficult movements in CrossFit, the Snatch.

Nick and Zach hop on another podcast to discuss three things that will make you better at gymnastics. Next month is Weightlifting month! So be on the look out for Weightlifting themed episodes coming soon.

In the first ever bonus episode of the CrossFit Casco Bay Podcast Nick and Zach talk about the Travis Mills Foundation Plane Pull.