Blueberry Protein Muffins

The Workout You Might Need Most Is the One You Don't Do

Meet Tei!

At CrossFit Renew, we want partnerships with business that are built on shared values. Loewy Law Firm is one of them.

Cilantro Lime Quinoa 🍋‍🟩

Easy One Dish Spinach & Rice 🥗

Mechanics Matter

Quinoa Blueberry Pancakes

Avocado Chicken Salad

My name is Tristen Crockett and I am one of the newer staff members here at CrossFit Renew

Protein Packed Pancakes

What frustrated her wasn’t that people noticed her strength; it was that they assumed her appearance meant effortlessness. As if her recovery had been accidental. As if her body had simply “bounced back,” rather than been rebuilt.

Almond Joy Energy Balls 🍪

Why New Year’s Resolutions Don’t Need to Wait for January

Bring A Friend Week: Sweaty, Fun, and 10/10 Would Do Again

Meet our newest full-time staff, Samuel Sims!

Tempeh Southwestern Taco Bowls (vegan friendly) 🌮

All I want for Christmas is a better standard of care for women

Our spotlight member this month wanted big change, and big change she got. Read more about Paula below!

Don’t let the holidays be a setback. Let them be a win.

Every time you walk through the doors, you get the chance to practice being a good human. And when a room full of good humans commits to kindness, integrity, and effort, our collective impact grows far beyond the walls of the gym.

Just in time for fall, y'all.

We love a member who is passionate, gritty, and determined - and Leah is just that!

You’ve probably been there. You’re showing up. Putting in the work. But nothing seems to be changing. Your lifts have stalled. Your metcon times are plateaued. You feel like you’re doing all the right things… but the results aren’t showing up. That feeling? That’s being stuck. And it’s not just a gym thing, it’s a life thing. Nutrition, life rhythms, waking up and going to bed - getting stuck is last of the human experience.

Before your doc or midwife has given you the “all-clear,” and ideally, from your bed.

The irony of that title isn’t lost on me—especially coming from the person writing it. If you know me, you probably think I’m a positive thinker, a “glass half full” kind of person. But in reality, I’m pretty cynical, and my thoughts often lean negative. I haven’t always been this way, but past hurts and bitterness I haven’t fully released have made it easy to let the lemons life’s handed me sour my heart and mind. Funny enough, I’m still great at encouraging others and seeing their potential—it’s just harder to do that for myself.

Our spotlight member this month has been around since we had a bootcamp class called Reboot, and that's how you know she's an OG member! Get to know more about 8am class staple Chrissy below!

A dinner that feels fancy but takes less time than scrolling Netflix.

When you think about performance in the gym, you probably think about strength, endurance, and maybe even macros. But what about hormones? Specifically—cortisol?

He came to Renew looking for consistency, and found it, plus a whole lot more. Meet Taylor—focused, funny, and always showing up looking sharp.

I sort of quit drinking on accident. I would have described how I drank as very responsible, most of the time. Alcohol by its very nature affects our ability to make sound decisions, so obviously there were times I went overboard and felt physically and emotionally horrible afterwards. I actually started the process of learning more about the effects of alcohol because of my role as a nutrition coach. I had a client who hit a plateau and I wanted to know how much drinking 1 or 2 times per week could affect her progress. A mentor of mine recommended This Naked Mind...

A dinner that feels fancy but takes less time than scrolling Netflix.

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.

Set it and forget it...then shred it.

We’ve shown up for people navigating grief, burnout, job loss, breakups — real life stuff. And we’ve celebrated milestones right alongside PRs. Because at the end of the day, this gym isn’t just a gym. It’s a space to be supported, seen, and reminded that you don’t have to compartmentalize who you are to show up here.

In October 2019, when I was four months postpartum with my first kid, I was hospitalized for a week with a cutesy case of rhabdomyolysis. ‍As a fitness professional, I know the recipe for rhabdo. But as a postpartum woman attempting to redefine her “normal” while rebuilding her new, soft body and navigating a hormone tornado ripping through every fiber of her baby-having being… I wasn’t working with the right recipe, and when all was said and done (read: 150 push-ups later) I had made myself a piping hot bowl of self-pity and regret. 

Heading into Father’s Day Weekend, the CrossFit Renew instagram dropped the above photo. It caused me to pause and reflect on my first 20 months of fatherhood and think about how things are going to change in 5 months when the amount of chaos in our life doubles. I’m grateful to be a part of a gym whose culture supports the whole person including our families. 

Meet our member of the month, Brooke! All it took was a little well-placed peer pressure, and now she does burpees for fun!

If you’re reading “accessory work” and you’re thinking “what in the world is that”, let me explain. Accessory work, or accessory movements/exercises, are essentially the movements that complement the main exercises in order to support those muscle groups and/or help strengthen those supporting, smaller muscles.

Recent studies have started to challenge the one-size-fits-all approach to kids’ bedtime routines. In fact, moderate physical activity in the evening, especially when structured thoughtfully, can actually promote relaxation and better sleep.

You’ve probably heard this a million times…”get your protein in after your workout”. But here’s the deal. When you train, especially doing CrossFit or any high-intensity workout, you’re literally tearing down muscle fibers. That’s what we want, because it’s how your body gets stronger. But if you don’t give your muscles the fuel they need to rebuild, you’re missing a huge opportunity to recover and grow.

Crispy, juicy, high-protein goodness—this baked chicken hits every mark. Easy to prep, hard to stop eating. Let’s go. 🍗🔥

One loves blueberries, the other runs in 100-degree heat on purpose. Together, they’re Alix and Travers—and they’ve been making moves (and gains) at Renew for nearly a year.

Bounce-back culture tells us to ignore our bodies. Real recovery asks us to understand them. I get it. Staying active during pregnancy and postpartum is challenging enough—but even harder when every woman’s experience is so different. That’s why the advice “Just listen to your body!” gets thrown around like a catch-all. Unsure how to modify a workout around your growing belly? “Just listen to your body, do what feels good!” How intense should your workout be 8 weeks after giving birth? “Just feel it out! Don’t push yourself too hard, but also YOU’VE GOT THIS!” And your OB cleared you to exercise, so it should all be fine… right?

It's an objective fact that the 5:30am regulars are built different, and Brint Patrick is one of the most faithful there is. Read more about Brint, a new-ish member who feels like he's been around for a long time!

Since 2012, Renew has been a place where people don’t just get stronger — they feel like they belong. From day one, our mission has been simple: put people first. No ifs, ands, or buts.

For all you sweet toothed suckers, here's a chocolate chip protein cookie recipe to scratch that itch 🍪

Get to know the Breedings, who have been bringing their brand of Cali sunshine to Renew since last summer!

Lean, easy, meal-prep-peasy turkey mini-meatloaves (or muffins)⁣

I’m beyond excited to officially introduce myself as one of your new coaches! My name is Bradley, and I can’t wait to sweat, struggle, and celebrate all the PRs with you. Before we start throwing barbells around together, I’d love to share a little bit about my journey and what brought me here.

At CrossFit Renew, we talk a lot about intentionality — whether it's dialing in your form on a heavy squat, staying disciplined with your nutrition, or showing up consistently to get the work done. But what about the way you manage your time outside the gym?Time blocking is one of the most effective ways to take control of your schedule, reduce stress, and get more done. If you're someone who constantly feels pulled in a million directions — between work, family, workouts, social life, and everything else — this strategy can be a game-changer.

Need a fresh lunch for your meal prep? Peep this Cava copycat meatball greens and grains bowl 🥒⁣

Say hello to Kelsey - CrossFit Renew member, social worker, recent axe throwing enthusiast. What can't she do?!

When it comes to health and fitness, misinformation spreads like wildfire. Everywhere you look, someone’s pushing the latest diet trend or “miracle” supplement, making it hard to separate fact from fiction. If you’re serious about building a strong, lean, and healthy body, you need to focus on principles that actually work.

Join the excitement of the CrossFit Open, kicking off from February 27 to March 17! This global 3-week competition is a chance for athletes of all levels to challenge themselves and engage with the community. Each week features a surprise workout, culminating in lively Friday Night Lights events at Renew, where camaraderie and celebration take center stage. Registration details inside, plus insights on how anyone can participate—regardless of fitness level. Don’t miss out on the fun; register now and become part of the CrossFit experience!

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐟𝐚𝐜𝐭𝐬 𝐩𝐞𝐫 𝐬𝐞𝐫𝐯𝐢𝐧𝐠:

New year, new mindset! As we kick off 2025, it’s time to leave behind some fitness myths that might be slowing you down. Let’s clear the air and set you up for success this year.

You know him. You love him. Our favorite Louisianian, bringing his dulcet tones and expertise to CrossFit Renew...introducing our newest member turned coach: André Trahan. Laissez les bons temps rouler.

11 Everyday Foods to Eat for the Immediate Postpartum 1. Whole Grains 2. Oats 3. Beer 4. Legumes 5. Leafy Greens 6. Red Meat 7. Asparagus 8. Apricots 9. Nuts & Nut Butters 10. Eggs 11. Salmon

Before CrossFit I had never pushed my body so hard to complete a workout, so consistent nutrition was more of a nice to have.

⁣ If you want access to tons of recipes like this one, plus the warm embrace of a nutrition coach helping you hit your health and fitness goals, book a free consultation with one of our nutrition coaches today!

If youre in the market for some equipment essentials to pack for your travels, here are my top three, favorite pieces of travel-friendly equipment and some suggested workouts you can do anytime, anywhere, with anyone: Rubber Resistance Bands Photo from Amazon Rubber resistance bands are probably my number one option when it comes to working out on-the-go as theyre compact and lightweight.

No tricks.

With patience and persistence, these small, intentional changes can help you build the life youve always envisioned—one habit at a time.

A few days before leaving, I was with my sister who is going on a 3 week hiking trip in January.

Lucy: I know this question asks about favorite eateries, but Im going to answer favorite drinkeries.

Omega-3s also support muscle strength and endurance, help maintain muscle mass during injury recovery, and improve oxygen flow during exercise.

Each of these exercises are a total-body movement, amazing at maintaining coordination skills, engaging your core and keeping your joints strong and moving in varying ranges of motion.

CrossFit for Larger Bodies: Why Size Doesnt Matter in Fitness When people think of CrossFit, they often imagine ultra-fit athletes flipping tires, sprinting, and lifting heavy weights.

Nutrition Facts 𝐩𝐞𝐫 𝟏 𝐜𝐮𝐩 𝐬𝐞𝐫𝐯𝐢𝐧𝐠 - 𝐦𝐚𝐤𝐞𝐬 𝟒 𝐬𝐞𝐫𝐯𝐢𝐧𝐠𝐬: Calories — 290⁣ Protein — 18g⁣ Fat — 8g⁣⁣⁣ Carbs — 29g⁣⁣⁣ Ingredients & Instructions Heres what youll need: ⁣ 1 tbsp extra virgin olive oil⁣ 1 onion diced⁣ 2 jalapeños diced⁣ 3 cloves garlic chopped⁣ 1 tsp cumin⁣ 12 tsp oregano⁣ 3 cups low sodium chicken broth⁣ 1 can 15 ounces white beans⁣ 1 pound chicken breast cooked and shredded⁣ 12 cup quinoa⁣ 4 lime wedges⁣ 1 bunch fresh or 1 tsp dried cilantro⁣ 1 cup salsa verde⁣ Heres what to do: ⁣⁣⁣⁣ — Heat oil in a large saucepan over medium heat, then add onions and peppers.

Sadie talked me off a ledge and we started Rebuild in July 2023.

Goes-with-Anything High Protein Turkey Meatballs Simple, universal, goes-with-anything lean turkey meatballs⁣ Nutrition Facts per 6 oz serving - makes 8 servings: Calories — 275⁣⁣ Protein — 47g⁣⁣ Fat — 5g⁣⁣ Carbs — 13g⁣⁣ Ingredients & Instructions Heres what youll need: ⁣ 3 lbs ground turkey 99%⁣⁣ 1 12-16oz bag of julienned carrots, finely chopped⁣ 2 14 cups Italian breadcrumbs⁣ 3 large eggs⁣ 7-8 cloves garlic, minced⁣ 1 small red onion, finely diced⁣ 1 12 teaspoon salt⁣ 1 teaspoon black pepper⁣ 1 12 teaspoon Italian seasoning⁣ 1 teaspoon onion powder⁣ 34 cup green onions, thinly sliced⁣ 2 tablespoons fresh chives, chopped⁣ Heres what to do: ⁣⁣⁣⁣ — Preheat your oven to 375 degrees⁣ — Add all ingredients ⁣to a large mixing bowl and mix to combine — careful not to over-mix.

From the moment I sustained my injury, my body began the healing process by swelling and bruising, and it continued in phases from there.

Say youve been unknowingly overreaching, and youre on the brink of overtraining — how can you proactively and productively pause at the yellow light so a temporary condition doesnt become chronic?

You dont want abs, you want a core Having a six-pack ≠ having a strong core Sometimes I wake up, eat breakfast, have a coffee, get to work, start coaching, and learn that even though it is the year 2024, and even though we are not in the latest issue of Cosmopolitan, there are many human beings who still show up to the gym searching and sweating for 6-pack abs.

Easing Back Into the School Year How CrossFit Kids Can Keep Your Child Active Without the Stress As summer winds down and the school year is here, parents everywhere start to think about how to smoothly transition their children back into the structure and routine of school life.

And while we will focus on the physical recovery from pregnancy, I can say from experience that it will also help you feel more in control and ready to tackle the mental and emotional loads of new motherhood.

The knowledge and tools gained from being both a nutrition client and coach have not only helped me achieve my fitness goals but have also created a sense of confidence and self-care that extends into all aspects of my life.

But for a lot of people, stepping into the path toward sobriety – or even just cutting back on their consumption – can come with a lot of baggage, fear, and general discomfort.

Ground Bison Taco Bowls An uncomplicated one-bowl wonder Nutrition Facts per 1 cup serving make 5 6oz servings: Calories — 392⁣ Protein — 36g⁣ Fat — 18g⁣⁣⁣ Carbs — 28g⁣ Ingredients & Instructions Heres what youll need: ⁣ 2lbs ground bison⁣ 1 15oz can corn kernels, drain and rinsed⁣ 1 15oz can black beans, drained⁣ 2 packets taco seasoning⁣ 13-12 cup veggie or beef broth⁣ 2 cups romaine lettuce, chopped⁣ 2 cups tomatoes, chopped⁣ 2 cups bell pepper, chopped⁣ 1 bunch cilantro, chopped⁣ Cubed avocado, to taste⁣ Juice from a lime, to taste⁣ Heres what to do: — Place a frypan over medium-high heat, add the olive oil and ground bison, breaking up any lumps with a wooden spoon.

The number one thing that separates the sport of CrossFit from anything else is the fact that these communities and the inner circles within them set out to improve each athletes quality of life, not just their Fran time.

A little over a year ago, I found CrossFit Renew and fell in love with everything from the coaches and community to the programming.

Ingredients & Instructions Heres what youll need: ⁣ ⁣ 2 lbs ground turkey we mixed 99% and 93%⁣ 1 birds eye or Thai chilis or serrano peppers, deseeded and finely chopped⁣ 1 onion, finely diced ⁣ 4 tsp ginger, grated or minced⁣ 4 tsp garlic, minced⁣ 4 tbsp fish sauce⁣ 12 cup brown sugar⁣ Green onions, sliced, to taste⁣ Sesame seeds, to taste⁣ Heres what to do: ⁣ — Heat the cooking fat of your choice we used coconut oil in a large skillet over high heat, then add the onion, ginger, garlic and chilis and cook until onions begin to soften and become a little translucent.

As Ive been working from home these last few months since starting my Leadership Coaching business - LeadWell, Ive seen firsthand how incorporating regular movement into the day can significantly enhance both mental and physical well-being, leading to heightened productivity.

Two dubious orthopedic surgeons and one overpriced, radioactive nap later, it was confirmed: there were two pieces of a broken screw floating around in my knee, causing massive amounts of scar tissue to build up around the objects, as well as my incision site.

As the crowds settled, we packed up our passenger vans and headed back to the construction site of the new orphanage.

5 cups part skim ricotta⁣ 14 cup parmigiana reggiano⁣ 6 oz part skim shredded mozzarella⁣ To prepare: ⁣ — Slice zucchini into 18″ thick slices, lightly salt and set aside or 10 minutes⁣ — After 10 minutes, blot excess moisture with a paper towel⁣ — Preheat a gas grill or grill pan to medium high, and grill 2 to 3 minutes per side⁣ — Preheat oven to 375F⁣ — In a medium sauce pan, add olive oil and saute garlic and onions about 2 minutes then brown ground turkey & season with salt⁣ — Add tomatoes, salt, and pepper - simmer on low for 30 minutes, covered⁣ — In a bowl mix ricotta cheese, parmesan cheese & egg⁣ — In a 9×12 casserole spread 12 of meat sauce on the bottom and layer the zucchini to cover.

Member Spotlight: Matt & Piper Shriver You know when youre in like a professional group setting and whoever is facilitating says, lets go around the room and say our names and a fun fact about ourselves!

My mid sized body is in fact, a healthy one and I am so proudgrateful that I can finally see that.

: Pull-ups Deadlifts Rows and rowing Rope climbs Kettlebell swings Plus, again, many more Compound — I sorta made up this category to include some movements that actually can incorporate both a push and a pull or both an anterior and posterior burn in one fell swoop: Cleans Snatches Muscle-ups Busters Toes to bar Jumping rope Running Plus, you guessed it, many more Not every workout needs a specific push and a pull, but its a great place to start if you want to make sure your workouts are balanced while also staying varied.

Fiesta Bowls Turn your meal prep into a party with these super simple fiesta bowls Nutrition facts per serving makes 3 servings: Calories — 420⁣ Protein — 32g⁣ Fat — 16g⁣ Carbs — 38g⁣ ⁣ Ingredients & Instructions Heres what youll need: ⁣ ⁣ 12 cup brown rice, cooked⁣ 1 cup canned black beans, drained and rinsed⁣ 12 oz grilled chicken breast, chopped⁣ 2 cups bell peppers, chopped⁣ 2 cloves garlic, minced⁣ 1 tbsp olive oil⁣ 1 avocado, sliced⁣ 2 plum tomato, chopped and seeded⁣ 1 red onion, diced⁣ 14 cup fresh cilantro, chopped⁣ 1 tsp salt⁣ 1 tsp pepper⁣ Juice from 12 a lime⁣ To prepare: ⁣ — Prepare your brown rice according to its package; grill your chicken to your desired doneness.

If you want to know more about what each of those things do to your brain, Id love nothing more than to go into great detail about it, but thats another post for another day.

Ive always valued the fitness that is required for sports and have encouraged sports enthusiasts whether thats former athletes or people who just want to learn how to be athletic to leverage the gym to improve their strength and conditioning and to elevate their every day or sports performance.

A: One thing outside of the gym that Im excited about in the next year is going back to the CrossFit Games!

My journey towards becoming a nutrition coach is deeply rooted in personal experiences, a commitment to diversity, and a recognition of the limitations of relying solely on physical activity to combat the effects of poor lifestyle choices.

serving of meat makes 8 servings: Calories — 202⁣ Protein — 24g⁣ Fat — 9g⁣ Carbs — 3g⁣ ⁣ Heres what youll need: ⁣ ⁣ 2lbs chicken breast, cut into chunks⁣ 2 tbsp arrowroot powder⁣ 2 tbsp garlic and herb seasoning ⁣ 2 tbsp lemon pepper⁣ 4-8 tbsp cooking fat of your choosing, divided⁣ Salt to taste ⁣ To prepare: ⁣ — Dump everything but the cooking fat into a bowl and toss to coat⁣ — Preheat a large high-sided skillet like this electric skillet or a cast iron to mediumhigh⁣ — Coat your pan with half the cooling fat and heat until glistening ⁣ — Working in batches, add your chicken and cook 4:00-6:00 minutes depending on your pan — see note each side, until the outside is golden brown and the inside is cooked through.