CrossFit founder and coach Greg Glassman defines virtuosity as “performing the common uncommonly well.” He explains, “Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether...

We’d all agree having nice tight buns is preferable to having a weak droopy derrier, but keeping those toned muscles flexible is critical to your athletic performance and lower back health. This week, Matreena and Scott show you two easy stretches to open up the deep muscles of the glutes which often get tight with exercise.  Taking two extra minutes...

This week’s Crossroads Bootcamp Exercise Tip focuses on one of the best moves you can do to increase your upper body strength, shoulder stability, core stabilility and definition:  the Jumping Muscle Up! Check out this post from Coaches Scott and John on getting your jump on for a better body today!   It really gives a new definition to the term,...

What are your hip flexors and why are they important? Simply stated, they flex the hip–they bring your thigh towards the abdomen or abdomen towards the thigh.  They are active during knees to elbows, box jumps, dead lifts and sit ups and act as the midline stabilizers during pretty much any exercise we do in the gym. Your hip flexors are actually two...

Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. For many years, coaches and athletes have sought to improve power in order to enhance performance. Throughout this century and no doubt long before, jumping,...

You want flexibility?  A stronger lower back?  We can’t think of a better way to build it. You want this thing we call “overall body strength” but can never agree on how to get it?   It’s Overhead Squats.  It is truly the “one size fits all” lift of the lifting world. If you only did Overhead Squats, you could probably achieve the bulk of...

At Crossroads Bootcamp we believe the kettlebell is one of the best tools for all-around fitness and cross training. Kettlebell workouts increase strength, endurance, agility, and balance, challenging both the muscular and cardiovascular system with dynamic total-body movements. You can take virtually any sport or discipline and adapt the kettlebell to the...

Why is the deadlift one of the best overall conditioning exercises? The deadlift is classed as a powerful exercise because it is a compound exercise; this means that it uses two or more joints in the body through out the movement. When performing the deadlift a person is actually using more muscles in the body than nearly all other weight lifting...

This week, Crossroads Bootcamp’s tip of the week is all about the lunge.  The lunge done correctly works your quadriceps, the inner and outer thighs, your hips, your glutes, your groin muscles, your calves, your hams, and every little muscle in between. You’ll also get  static work your upper torso gets from holding the body upright throughout...

The push up is the gold standard for upper body strength and bodyweight training programs. What most of us don’t know that it’s proper execution requires exquisite core stabilization and shoulder stability.   At Crossroads Bootcamp we insure our clients get the most of out the time spent with us so we’re focusing on proper technique and...

As part of Crossroads Bootcamp’s commitment to YOU getting the MOST out of your workouts, we’re focusing on your good form and exquisite technique.  We’re committed to helping you build your best body from the ground up: everyone knows you can’t have  solid results without building on a solid foundation. Last week we looked at core...

Why do your coaches at KC’s Crossroads Bootcamp want you to understand core strength training?  Because it is fundamental to your success and safety! Core strength training may be a relatively new, buzz term in the fitness industry but your Crossroads Bootcamp coaches have understood its value as professionals for years.   We know the core region...