Clocking Time With…Kevin Jones

They say it’s the quiet ones that you have to watch.  RTC member Kevin Jones just might be one of those people.  He describes himself as quiet and laid back, but also mentions that if you work out next to him, “you will hear the craziest things.”  Turns out that Kevin’s “crazy things” are really just a whole lot of swearing.  Friend Jon Miller calls it a “muffled potty mouth,” which seems to be most apparent whenever there’s running or […]

Clocking Time With…Jenna Swihart

It’s fitting that Jenna Swihart is our first official featured member in the new “Clocking Time With…” highlight series. She just celebrated her 5 year CrossFit anniversary, and credits her CrossFit training for making her stronger and faster.  But to Jenna, CrossFit is about more than just strength and speed.  It’s about a community that feels like family, and about a gym that she says is “in a league of its own.” Jenna’s fitness background includes participating in organized sports […]


Trust us. We understand busy schedules. In fact, many of the members we have here at RTC initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible. HOW TO MAKE THE MOST OF YOUR TIME AT RTC: SET A TRAINING SCHEDULE While you generally enjoy coming […]

Kinda Crossfit(ish), Kinda Not

Kinda Crossfit(ish), Kinda Not by Steph Irwin Recently, I ran into a store for a quick errand after I left the gym, and while checking out, a customer behind me in line complimented my shoes (some version of a Reebok Nano…nothing special…).  “Are you a Crossfitter?” she asked, and I stuttered my way through a response.  “Um, well I go to a Crossfit gym.  Well, I mean I DO Crossfit. I mean I ATTEMPT Crossfit, but…”  After telling me she […]

Feature Recipe- Meatza Pizza

Chicken Crust Pizza – nut free and flourless! Previous Next Ingredients Crust: 1 lbs. ground chicken 1/2 cup (56 grams) part skim mozzarella cheese 1/4 cup (25 grams) parmesan cheese 1 large egg 1 teaspoon salt 1 teaspoon italian seasoning (optional) 1/2 teaspoon garlic powder (optional) Toppings: 1/4 cup (55 grams) Mids Pizza Sauce 1/4 cup (28 grams) part skim mozzarella cheese + Any toppings of your choice! NOTES: I used extra lean, but you could use a higher fat option […]


HOW TO GET BACK IN THE ROUTINE AFTER TIME OFF Comeback stories make the most inspirational, memorable, stories. And the truth is that most great success stories have painful, sometimes even tragic failure, prior to being the awesome stories of triumph that inspire the masses. Maybe you have heard that Michael Jordan started his career in high school as a 5’10’ freshman who was cut from the team. Or that Bill Gate’s first attempt in the technology business never even […]

Calories vs. Macros Basics

At some point in your life, you’ve tried counting your calories, right? If not, I imagine you’re among the .01%. 😜 What I mean by “counting calories” is having a set number of calories you aim to eat each day.  With the calories in calories out equation, you’ll eat fewer calories than you burn to lose weight and more calories than you burn to gain.  The problem with this system is that it doesn’t take into account where those calories […]

When to Gear Up

To use gear or not to gear? That is the question. THE EARLY DAYS In the early days of CrossFit, there were no nike metcons, no reebok nano’s, no romaleo weightlifters, knee sleeves… you get the picture. People wore Asics and New Balance Minimus shoes (I still have mine), there was no market for gear. As the sport grew so did the industry for workout gear. Now, it is hard to imagine training without our favorite knee sleeves, belt, wrist […]

Stress & Food

The intense over-stimulation of our fear response during this Covid-19 pandemic has us all on heightened alert.  It’s elevated not only our anxiety, but our emotional response overall.  Small conflicts seem much larger now.  Normal relationship tension has become intolerable.  Minor business problems and operational stresses feel like logistical and economic nightmares.   What do we do with all the extra anxiety, stress, and worry?  If you’re like most Americans you turn to food, food, and more food for comfort, with little […]