Master Yourself

I haven’t been able to get two quotes I heard this week out of my head. One was from a podcast that I listened to and the other from one of the million Instagram quote pages out there. The first posed the question, “what pisses you off the most??...whatever it is go fix it and make that your job.” I thought about what really ticks me off. The one thing I kept coming back to is watching people put themselves down for not reaching some bar they have set for themselves, or worse not reaching the same level as someone else. I watch this within our gym as amazing people who work their butts off get down on themselves because they can’t go as heavy or as fast as others. I do this all the time when comparing myself to business mentors that have done a lot more to influence the world by the time they were my age. Pushing yourself and setting a high bar should be done and needs to be done to improve, but beating yourself up for not reaching it today is counter productive.

The second quote said, “The greatest sense of accomplishment comes from mastery”. I have seen this mastering things like a gymnastics movement in the gym or a business scheme that works out. We have all felt accomplished as we reach big goals and milestones but it takes some special concentration to win every single day. Imagine how great the sense of accomplishment would be if we could master ourselves and the thoughts that we create and live by on a daily basis. How fast could we reach our potential and goals if we mastered the ability to face our negative selves and flip it to see the positive in our situations. We all experience hard times and negativity but they are merely experiences that we can learn from and move on to create the master vision we want for our lives. Our experiences do not define who we are but how we react to them does. The next time you feel failure and negativity creeping in remember you woke up, got dressed, (for our members, made it to the gym), and keep your head up!



Change Your Habits and Create a Healthier Lifestyle in 8 weeks

Summer starts in 8 weeks! We have set up a challenge to give you the opportunity to focus on the 7 Habits of a healthy lifestyle. We want to help you get started on becoming the strongest version of yourself and give you the roadmap to get in the best shape of your life. This challenge is open to everyone in Cedar City, not just members of the gym

The purpose of this challenge is to create new healthy habits in every area of your life. THIS IS NOT A GET FIT QUICK SCHEME that can’t be sustained in the long term. But, think of it more as a kickstarter to change old habits and create new ones for a healthier lifestyle that supports your day to day activities. Also, doing this challenge in a group wil help keep us all accountable. Most people will never change old habits because they're not accountable to anyone or anything.

How does it work?

Start date: April 24th- Jun 19th

Opening meeting: April 19th @ 6:30 PM @ CFCC

Awards Party: June 21st @ 6:30PM @ CFCC

Price: $80 per CFCC Member / $100 for non-member

Includes: Pre/post bod pod test located at SUU, pre/post fitness test, pre/post pictures, yoga program with Rebekah/Raleigh (schedule TBD) , non-compliant/compliant  food list, FB group to share recipes, a portion of each entry goes to ‘the pot’ for the winner, and an awesome supportive community to reach your goals!

During the course of 8 weeks, we will focus on the 7 Habits of a healthy life!

The Habits: Nutrition, Exercise,Sleep, Hydration, Mobilisation, Lifestyle & Reflection.


1.The person that is able to comply with the rules the best (aka the person with the most reps) takes the pot of $$$!

2. The person that lost the most body fat % will win 1 free month at CFCC

3. The person that improved the most on their fitness test will win 1 free item of in stock CFCC gear.

Complying to all of these rules and giving yourselves reps for completing the habits is the ticket to win the grand prize. Obviously, we are all human and will fall short often, if not every day. That’s ok!  The point is to try a little harder to be a little better.

There will be opportunities for extra credit along the way so don’t feel bad if you aren’t doing as well as you had hoped! Remember, how well you do in this challenge doesn’t determine your value as a person  It only tells you where you are at in your habits and what you need to work on. You all are amazing and I can’t wait to see you all in our challenge.


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10 Reasons Why Strength Training is Important for Women

This article wasn't written by me. But, by an author named Cindy Rollins and this article was featured in

I thought this was a fascinating article because it illustrates the benefits of strength training for women. I think strength training and lifting weights may have a negative connotation for some women because they think it may get them "bulky". But, that's not always the case. There are a lot of variables you have to consider for that to happen. For example your diet, your body fat levels, hormones, etc. Strength Training is important for all genders and all ages. Whatever your ability level, strength training can yield many positive results for your mind, body, health and fitness. Thats why we include it as a main pilar in all of our programs. 

These 10 will help show you exactly why it needs to be a part of your life.

1. Strength training lowers the risk of breast cancer

Strength training has been know to reduce the high estrogen levels linked to the disease. 

“Strength training and exercise can reduce the risk of breast cancer coming back (recurrence) if you’ve been diagnosed, as well as reducing the risk of developing breast cancer if you’ve never been diagnosed.”

2. Reduce the risk of injury

Doing strength training will make you more resilient and can help to increase your flexibility and movement, all factors that can reduce the risk of injury. As an athlete, you are constantly faced with more risks to injury than non-athletes and therefore must work more in ensuring that your body is strong enough to withstand small forces that can easily cause you harm. 

“Strong people are harder to kill” Mark Rippetoe

3. Increase self-confidence

Self-confidence is an important trait to develop both as an athlete and for life in general. There are many young talented athletes out there that do not go further in their fields because of lack of confidence. Strength training keeps the body active and strong, which also develops self-confidence in an individual. Learning new lifts and shifting weights that looked impossible 6 months ago breeds tremendous feelings of confidence and pride.

4. Improve your mental attitude and fight depression

An increased self-confidence is not the only mental benefit of strength training. Staying active and being physically strong can help greatly in improving your attitude and overall outlook on life. Being physically aware of your health can help keep you in a good mood. Being on a feel-good attitude regularly can help fight away any threats of depression. Strength training also releases endorphins which can help keep you happy.

5. Stay young

The aging process causes cells to deteriorate, and consequently, they need more time to repair themselves. Building muscle has the great effect of slowing this process, allowing you to feel and look younger for as long as you keep lifting.

6. Increase your metabolism and burn more fat

Another advantage is that your metabolism will increase. This means that even when you are resting, with a larger muscle mass you burn more calories and fat that a female with a lower muscle mass. Burning fat while you sit and read, or watch the latest episode of your series: sounds good doesn’t it?

7. Improve power generation

Strength training can improve your ability to generate power. Being stronger will allow you to move weight and perform lifts with speed. Work to increase your Squat 1 rep max and suddenly those lighter thrusters might start feeling even lighter. Power is incredibly important for Crossfit, and strength training is an ideal way to develop yours. 

8. Prevent disease

Strength training does not only improve your physical strength generally. It also helps keep your body well-maintained and healthy. Being physically active has always been known to be physically beneficial and one of these benefits is the prevention of many types of diseases. Strength training can reduce the risk of osteoporosis, lower blood pressure and increase your V02 max, all great news if you plan on staying healthy. 

9. Stress relief

Annoying boyfriend? Bad day at work? Strength training is a good source of stress relief. When you are exercising, your body produces more endorphins or feel-good hormones than regular. This is why you will generally feel better after a good workout session. 

10. Improved sleep

Strength training is tiring, and if you aren’t knackered at the end of the session then you aren’t doing it right. This type of training will help to exhaust yourself both physically and mentally, which in turn will help you sleep when you get into bed. 

For the original article click here:



Are you Living your Dream?

Living the dream. This phrase started to make a real impact on me when I was about 19. My good friend and I started responding to the question, “How are you?” or, “What’s up?” with “Living the dream!”

At first it was just a cool catch phrase. It sounded better than the generic, “I’m good,” answer we usually gave people. I started to say it more and more. Before long I was thinking about what those words really meant to me. I realized that saying, “Living the dream!” on a daily basis empowered me to actually create that dream and live the life I envisioned.

Currently, my dream consists of having my little boy yell, “Daddy!” when I walk in the door, loving my wife, and being a part of the CFCC community. I strive to be a positive influence in peoples’ lives. We all want to live the dream in our own way. The best part is that we all can! Personal dreams and goals make us who we are. They may even change as we grow up, enter new phases of life, or face new obstacles.

The vision of my dream has changed over the past ten years, but there are a few constants that stay concreted in my dream life. One of these constants is striving to be better than I was yesterday. When I think about empowerment, I think about taking control of my life, my choices, and my personal path to success. Knowing that I have power over what happens to me and over the outcomes that I see in business, in relationships and in other aspects of my life has enabled me to overcome the curve balls and hard times. Take the time to reflect on moments that empower you. You may be surprised how much you have accomplished and how far you have come.

Six months ago Raleigh and I decided to leave my job and move to Cedar City. We didn’t have much of a plan. Since that move, we have had our second child and bought a gym. We could not be happier! Being a part of CrossFit Cedar City has been a huge part of empowering my life and improving on who I am daily. I don’t hit PR’s every day. Sometimes lifting the bar feels like 200 pounds. But, winning comes from striving to be a little bit better than I was yesterday. Sometimes we have to take the plunge and believe in ourselves a little bit more in order to get those truly empowering moments.

For me, living the dream at CFCC means fostering a community that empowers you to be better, believe in yourself, and live your dream! 



11 Misconceptions About Crossfit

This blog is written by By William Imbo for the Box Life magazine. This article is extremely insightful. It addresses all the common misconceptions about Crossfit and we thought we'd share it with you!

1-CrossFit is dangerous

One of the biggest misconceptions people have about CrossFit is that by doing it, you’re likely to get injured. People assume that every CrossFit affiliate (gym) operates in the exact same manner, so if someone were to get injured as a result of bad programming or bad coaching (respective to one specific CrossFit gym), people will think that doing CrossFit at every and any CrossFit gym is dangerous. As is explained in more detail below, every affiliate operates independently from one another—which means that on occasion someone may come across an affiliate that has bad coaching and bad programming. But the vast majority of CrossFit coaches and affiliates are in high standing, and they do their utmost to ensure that their athletes can safely get a good workout in each of their classes. More often than not, injuries that do occur in CrossFit come about through an athlete’s failure to check their ego (attempting to do too much when scaling is the better option). And it’s important to remember that CrossFit is a training methodology and a sport, so it is not without its share of risk. But so is walking down the stairs in the morning, crossing the street or playing pickup basketball. The truth is that injury rates within CrossFit are comparable or less to sports such as gymnastics, Olympic weightlifting and other fitness programs—far less than many perceive it to be.

2-You need to have an athletic background in order to do CrossFit

Nope. While many people who played sports in high school or college are naturally drawn to the challenge that CrossFit provides, you don’t have to have an athletic background as a prerequisite to be able to do it. Every affiliate has members that come from all walks of life, and that includes those people who had hobbies growing up other than sports. But what connects all CrossFitters is a shared passion for fitness and health—no prerequisites required.

3-You need to be ‘in shape’ to do CrossFit

Just as you don’t need to have athletic experience to do CrossFit, don’t assume that you need a certain level of fitness to join an affiliate either. One of the great things about CrossFit is that every workout is infinitely scalable to the abilities of the athlete. If you can’t do strict pull-ups, then use a band to make it easier (though still challenging). Don’t feel comfortable handling certain weight in a workout? Drop the pounds to a more suitable level. Through CrossFit’s scalability—and almost endless library of movements and options—athletes of all backgrounds (old, young, overweight, underweight, adaptive) are able to participate in CrossFit and achieve their goals.

4-CrossFit isn’t for the elderly

Another fallacy. Sure, the athletes in their 20’s and early 30’s might be the ones ‘in their prime’, but every affiliate will have senior members working out alongside their younger counterparts, totally kicking ass. Thanks to the scalability of CrossFit programming, specific needs of older athletes (range of motion, mobility, joint and health issues) can be taken into consideration and workouts modified sufficiently so that they are able to exercise safely but at a high intensity (relative to them). As CrossFit founder and CEO Greg Glassman states to current and prospective CrossFit coaches, “Be impressed with intensity, not volume.” And if you want some extra proof that the oldies can excel in this sport, consider that the CrossFit Games is one of the few sporting competitions in the world that has age divisions for Teens (14-15, 16-16) and Masters (40-44, 45-49, 50-54, 55-59, 60+) in addition to the divisions for the Individual Men, Women and Teams.

5-CrossFitters are only into CrossFit

Yes, people who do CrossFit are pretty passionate about it, but that doesn’t mean they aren’t willing to try other things if it can help them to achieve their goals. For instance, many CrossFitters see the value in doing Yoga regularly as a means to increase their mobility, soothe sore joints and muscles and get away from the high-intensity nature of a CrossFit gym. Many CrossFitters will swim, run, bike, hike and play all kinds of sports as a part of their active recovery, for the specific skills they can develop through doing them (agility, coordination, balance, etc.) and for simple enjoyment. Even the highest-level CrossFit athletes will step into powerlifting gyms to build their strength and power, or seek out the services of running coaches to improve their form. The point is that CrossFit coaches will encourage you to try different activities if it means helping you to achieve your goals. For some people CrossFit is all they want to do, but it’s not the only option out there—and we won’t deny that.

6-If you start doing CrossFit, the lifestyle will consume you OR it will control your life.

You adapt CrossFit to your lifestyle—you dictate how much you want to be involved with it, relative to your goals. Some people dive in head first with an unlimited six-month membership, attend class five days a week, switch to the Paleo diet and buy every piece of CrossFit-related gear they can get their hands on. Others are content to work out twice a week, tweak their diets just slightly and work out in the attire that they’re comfortable in. People have different objectives when it comes to CrossFit. Some want to compete, while others may simply be looking for a program that keeps them active and introduces them to new people. Regardless of your goals, you can adapt CrossFit around your lifestyle in order to meet them.

7-All CrossFit gyms are the same

This is a common misconception that needs to be clarified. First of all, CrossFit Headquarters does not run its gyms in a franchise system (as an LA Fitness would, for example). In fact, each CrossFit affiliate is independently owned and operated. Aside from having to pay an annual licensing fee to CrossFit HQ, the owners of an affiliate are free to program, market and operate as they see fit. This gives owners and coaches a lot of freedom, but also means that no two CrossFit gyms are the same. Depending on the coaching, equipment, space, programming, membership fees and general ‘vibe’ of the classes, you can experience the whole spectrum of CrossFit gyms in this ever-growing affiliate community. It’s up to you to find the one that best matches your goals and lifestyle.

8-CrossFit the training program and CrossFit the sport are the same

Let us be clear: What you see at the CrossFit Games and what you see/do at a regular CrossFit gym are two COMPLETELY DIFFERENT THINGS. The CrossFit Games is the sporting variant of CrossFit that was developed to pit the fittest athletes against one another in competition. It involves a three-stage qualifying process, culminating with the Games that are held every year at the Stub Hub Center in Carson, California. Now, the athletes who make it there represent the 1% (in fact less than 1%) of all CrossFitters worldwide. They are the elite, and you won’t find them in most CrossFit gyms. Furthermore, the workouts they do at the Games are unique to that competition—you can’t even do the majority of them at your average CrossFit box! For example, some of the events at the 2015 Games included a paddle board and ocean swim event, a peg board climb paired with a row and calorie bike, and an event that required athletes to transport a series of sandbags from one side of a Tennis stadium to the other. The Games competitors completed multiple events back-to-back with limited rest. The CrossFit Games are a show, pure and simple. It’s at complete odds with what you’ll find in a CrossFit gym. Where the regular CrossFitter is concerned with technique and steadily improving, the Games athlete is out to compete and win a competition. There are more differences than there are similarities between CrossFit the training program and CrossFit the sport.

9-As a woman, if I do CrossFit, I’ll get bulky

Once again, many women watch the female Games athletes who compete on TV and assume that if they do CrossFit, they’ll end up looking ‘like them’ (I personally don’t see anything wrong with wanting to look like an elite-caliber athlete, but hey, everyone is different!). But as Games athlete and CrossFit coach Lindsey Valenzuela explains, women have to train and eat with the specific intention of putting on mass in order to do so. “Some women come in and say, ‘You look bulky.’ I don’t think I look bulky, but I say, alright…Are you training like I do? Probably not. I train for hours and hours every day for this sport. I think it’s a silly fear—and many women actually end up discovering that, no, they aren’t going to look like a Games athlete. And if anything, what are you looking at? Is it a realistic image of your body type? Is it a realistic image of a woman on a magazine? Probably not.”

10-You don’t do proper/real pull-ups in CrossFit.

Yes, we do. Strict pull-ups are an excellent bodyweight exercise for building strength and muscular endurance, and are regularly programmed into CrossFit workouts for those specific reasons. Now, many people who watch videos of CrossFit online ridicule two variants of the pull-up that are commonly performed by athletes, known as the ‘kipping’ and ‘butterfly’ pull-up. These variants of the pull-up utilize hip extension to generate upwards momentum and help the athlete cycle through a series of pull-ups far quicker than they can when doing them strict. Many people look at the kipping and butterfly pull-up as an abomination, but the truth is that they are used by CrossFitters for a completely different purpose than strict pull-ups. While strict pull-ups are used to build strength and muscular endurance, kipping and butterfly pull-ups are employed for pace and metabolic conditioning. CrossFit workouts often require athletes to move as quickly as possible to beat the clock and get the best time/score that they can. As such, the best way to move quickly and post a good score is by utilizing a pull-up technique that allows you to do just that—hence the use of kipping and butterfly pull-ups.

11-CrossFit is a fad

Some people believe that CrossFit is simply another fitness fad that will start to go out of style once people move on to something new—similar to what happened to P90X or Jazzercise. Well, the numbers tell a different story. Since the first CrossFit gym opened in 2002, the affiliate community has grown exponentially—there are now more than 11,000 gyms worldwide, and new ones are opening every day. On top of that, since when has a fitness fad developed its own sporting competition with big-time sponsors and media coverage? The CrossFit Games are sponsored by Reebok and broadcast by ESPN, and are instrumental in exposing CrossFit to new people all over the world, who then step into CrossFit gyms to give it a go, which in turn results in the constant growth of the sport and program. Numerous businesses have sprung up as a result of CrossFit’s success—including BoxLife—and there are local CrossFit-style competitions held every weekend around the country. That doesn’t sound like a fad to me.



Losing 70lbs in One Year doing Crossfit

This is a small story about Chad Westwood.
"I want to tell you about my journey. I am a former SUU football athlete and my playing weight was 285lbs. In December of 2015 I weighed 285lbs. but not very much muscle. I knew I needed to do something, so my wife got me a gym membership at Cedar City Crossfit for Christmas. I was committed, I started at the gym and it was hard getting back into it. I was sore, felt like the workouts were too tough, but I loved it because I wanted to see results and knew this would be the best for me.
As I kept going to the gym I knew the workout would be worthless if I ate like crap so I needed to start eating better. I cut cold turkey Dr. Pepper, and made sure my portion sizes for meals were kept in check. I then started to spread out my meals so I would eat a good high fiber breakfast, a snack at 10am, light lunch, snack again at 3pm and good portion size dinner then I was done eating for the day. I started to crave more and more healthier foods because they made me feel full longer and I could notice a difference with how I felt. It was a process, I didn’t start to crave healthier foods at first but later I did, I didn’t see drastic results but good healthy results that built over weeks and months.
It has been a year now and I have lost 70 pounds and feel great. I have more energy to play with my kids, and now I signed my wife up for Crossfit and she is doing awesome. I did this post not to boast, or show off, I simply did this to encourage, inspire and motivate those on the fence. The trainers at Crossfit helped me with form and technique and I couldn’t achieve my goals without them. I wish to express thanks to my wife, my family, Crossfit trainers, and Jesus Christ because I committed to take care of my body and have felt His help. If you’re hesitant about working out at a Crossfit gym, jump in with both feet and don’t look back. You will find a group of people cheering you on and supporting you."