Coaches Corner with Hroch: When RX (or RX+) isn’t sexy.

Listen, I get it. Those two little letters are enticing.

The weight is heavier, the skills are more technical, and you get that validation of walking up to the kiosk, finding your name, and ticking that tiny RX or RX+ circle next to your name. You click save, and you immediately ascend to the top of the leaderboard soaring past all other athletes — prescribed or otherwise.

But RX/RX+ is like a drug, and as we well know, addictions aren’t good for us…

The truth is, most people shouldn’t do RX, let alone RX+. And yes, even our coaches. Here are 3 things I want you to consider next time you’re thinking about doing RX or RX+.

Intended stimulus

Every workout has an intended stimulus. Some workouts are intended to push you to lift heavy weights requiring short bursts of strength and power, some require sustaining a high level of intensity (aka spiked heart rate) for 10-20 minutes to build stamina and endurance, and others are a long, slow grind to help you train volume and longevity.

When considering how to scale a workout, you need to understand the intended stimulus. If the workout is intended to be done at a high intensity, but the weight you are doing makes you stand over the bar for 30-60 seconds then you probably aren’t scaling appropriately, and you probably aren’t maximizing your workout.

Movement proficiency

Similar to the intended stimulus, you need to ask yourself, “how proficient am I at these prescribed movements?” If the workout requires a high number of double unders performed quickly, and you can only string together 3-5 at a time, then it’s probably best to scale and visit us at open gym to work on those. During most CrossFit workouts is not the time to hone your skills, as skill building is something we want to be performed at a slow, controlled pace — with thoughtful mechanics.

And guess what? Doing RX+ weight but scaling the gymnastics portion does not equal an RX+ score. If you want to take the credit, you must do the work. All of the work.

Do as we say, and as we do

To err is human. But to blatantly ignore your coach’s instruction is, well, thoughtless.

As a staff, we have had the privilege of watching and coaching most of you for months, and for some, years. So needless to say,  we have a pretty good grip on your capabilities and limitations. If one of our coaches recommends you scale the weight or suggests RX+ will not help you achieve the intended stimulus of a workout, it’s because we care, not because we don’t think you’re capable. It’s not our job to feed your ego and fist-bump your inner bro. It’s our job to make sure you’re moving safely, efficiently, and to make sure you’re achieving the intended stimulus of the workout; to  help you get better as an athlete.

My point of all this is: ain’t no shame in the scaling game.

As a gym, we scale load and intensity to achieve the intended stimulus of what’s programmed. Try to consider this for every workout we do and be willing to scale as-needed to maximize the work you put in day in and day out. We’ll be here to help you, every WOD of the way.

2016 CrossFit Games Open: What and Why

We are officially less than 3 weeks away from the first announcement of the 2016 CrossFit Games Open!

The CrossFit Games Open officially kicks off the 2016 Games season that includes the Open (Feb. 25 through March 24), Regionals (May 13-29), and the CrossFit Games July 20-24. For any CrossFit enthusiast, it’s the most wonderful time of the year.

Continue reading →

Community WOD and Open Gym this weekend!

Let’s pack the gym this Saturday AND Sunday at our Community WOD and for Open Gym!

Community WOD – Sat., January 30 10 a.m.

This Saturday we will be holding our second Community WOD of the month at 10:00. Community WODs are an excellent way for members to get an extra WOD in during the week and the PERFECT time to invite friends and family who are curious about CrossFit. 

If you’re planning on bringing a friend or family member, have them create an account with us and sign up for the WOD. By creating an account, we can keep them in the loop on all the happenings at Renew like Community WODs, CrossFit Kids Renew, and Flow!

Let’s pack the place tomorrow morning!


“Open” Gym – Sunday, Jan. 31, 1 – 3 p.m.

The 2016 CrossFit Games Open starts in less than one month and we’re hoping that 2016 is our biggest year yet at Renew. For those of you who are champing at the bit for the Open to get here but need a little extra work on your muscle ups, handstand pushups, or lifts then “Open” Gym is just for you.

Our coaches will be available every Sunday from 1:00 – 3:00 for the next four weeks to help you learn and improve some of the more complex movements and lifts. 

Even if you aren’t doing the Open this year, Open Gym is still perfect for you. Improving your technique leads to more efficient, intense movement in the WODs, resulting in improved fitness. Which is EXACTLY why you are here. 

Make sure you take advantage of these times this weekend and all month long. We love being in the gym with you guys so don’t leave us in there all alone!

See you this weekend!


Two new reasons to love Renew

The new year is here and, judging by the turnout in all of our classes, you guys are starting the year with a renewed enthusiasm for fitness – it’s crowded in the box! Now, it’s our job to help you keep the momentum each time you come in and help keep it going all year long.

Over four years of running Renew and being a fitness professional, I’ve discovered that resolutions usually fall apart for two reasons:

People start a fitness program that they don’t actually enjoy

People start a fitness program all alone

With that, I’m so excited to get to tell you guys about two brand new programs starting in February that will provide tremendous fitness benefits, genuine enjoyment, and more opportunity for community – specifically the chance to get your families involved at the box.

The first week of February, we will be rolling out two brand new programs: Flow and CrossFit Kids Renew.

Here is all you need to know about each one of these programs:


You can consider Flow to be Renew’s version of yoga. It will be high-energy and challenging yet approachable for all levels.

Our newest team member Cathy Sze will use a mixture of vinyasa, sun salutations and other standing postures as well as seated and lying relaxation postures on the mat. Flow is specifically designed to increase both flexibility and strength, leaving you with a deeper awareness of mind and body connection.

Cathy has been a yoga instructor since completing a 200-hour training at Black Swan Yoga in the fall of 2012. Since then she has been an instructor at Black Swan Yoga, Austin Kula Yoga and is currently a substitute instructor at the CG Arena.

Her mission as an instructor fits the mission and culture of Renew to a tee.

“I hope to help my students receive the physical benefits of yoga while spreading love and grace, leaving them with something that they can take with them off of their mats and out into the world.”

Told you she fits in!

This class kicks off on Wednesday night, February 3. We will have membership options for CrossFit Renew members as well as Flow-specific memberships so get signed up today!

Full disclosure… my wife enjoys being active but doesn’t like CrossFit. I think I’m most excited about Flow because it will allow my wife to start to get more involved in this community that I’ve experienced and talked about non-stop for four years. This is the perfect chance for you to get your spouse involved with the community at Renew.

Starts: Wednesday, February 3
When: Wednesdays 7:30 – 8:30 p.m., Saturdays 9:00 – 10:00 a.m.
Cost: $29 per month for CrossFit Renew members, $49 per month for non-CrossFit Renew members


CrossFit Kids Renew

I’m SUPER pumped about this class right here because I love our member kids. Whether it’s Brooklyn Wright reading quietly in the corner, the Phillips kiddos having a box jump competition or Judah Rosenbaum making an appearance in his Spiderman outfit, I just love having them around the gym.

We pride ourselves on Renew being a family environment (hence Gym Rule #6) so I’m always overjoyed when our members feel comfortable bringing their kids around. Normally, they don’t get to “workout” until the parents are done. But, thanks to CrossFit Kids Renew, the kiddos will have an hour in the gym all to themselves.

We want to provide an inclusive, effective, safe program and atmosphere that demonstrates that exercise and physical activity is important but also meant to be fun! We’re serious about doing that at Renew and we take our cues straight from the top. Listen to how CrossFit HQ describes CrossFit Kids and it’s mission:

“CrossFit Kids is meant to be BIG fun for all ages – broad, inclusive, general fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children.”

CrossFit Kids Renew is open to kids ages 5-12 and will be led by the great Jess Rhodes and her crew of volunteer coaches – made up exclusively of CrossFit Renew coaches and members.

Right now, we’re starting small with just one class on Tuesdays at 4:00 p.m. with just 12 spots available. Just like our CrossFit prices, our CrossFit Kids Renew prices are more affordable than other programs in town and discounts are available for each kid that you register.

We can’t wait for this program to start. Make sure and reserve a spot for your kids today!

Starts: Tuesday, February 2
When: Tuesdays 4:00 p.m. – 5:00 p.m.
Cost: $40 per kid w/ $10 discount per additional kid