Blog

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.