Blog

Anyone who worked out in The Shed in the early days of Renew automatically deserves our utmost respect. Learn more about our favorite boomerang members, the Wussows!

If you’ve ever whipped yourself in the shins mid-workout, you know: double-unders are a humbling CrossFit skill. The concept is simple — the rope passes under your feet twice for every jump — but the execution? That’s another story.

And Why CrossFit Can Teach You How to Embrace Them

If your week needs a flavor upgrade, these meatballs understood the assignment.

This month’s member spotlight is on someone who’s been part of the Renew crew since way back — and still going strong. Meet a longtime community favorite, Lauren Bratcher, whose energy, honesty, and love of deadlifts make them an essential part of our gym fam.

Let’s be real—most of what we do in the gym lives in the sagittal plane. That’s front-to-back motion: squats, deadlifts, cleans, box jumps, push-ups, pull-ups—you name it. It’s the dominant movement pattern in most strength and conditioning programs. And don’t get me wrong, sagittal strength is foundational. But if that’s the only lane we’re training in, we’re leaving a lot of real-world strength, athleticism, and injury resilience on the table. As a coach who values not just performance but longevity—I care deeply about helping people move well for life. That means we’ve gotta train smart, train fully, and train in all three planes of motion: sagittal, frontal, and transverse.