Exercise during menopause: What actually works (Answers to the questions women are really asking)
Why exercise during menopause needs a different playbook than is sold to us right now These are the questions we get asked most by women in perimenopause and menopause at CrossFit Kreis 9. Not the questions in the studies. The ones asked across the counter at the gym, after class, in a text message at […]
Can you build muscle while losing fat?
For years, the consensus was that trying to build muscle while losing fat was a doomed idea. The fitness industry treated muscle gain and fat loss as two completely separate goals. First you bulk. Then you diet. First you eat more. Then you cut calories. Real life is rarely that tidy. One of the most […]
GLP-1 medication and strength training: Why building muscle matters during weight loss
GLP-1 medications such as Ozempic, Wegovy, and Mounjaro have changed the conversation around weight loss. For many people, they finally make it possible to reduce appetite, improve blood sugar regulation, and lose weight in a sustainable way. At the same time, there has been growing discussion around muscle loss during treatment. Headlines often frame this […]
Congratulations to Coach Dale on earning his CrossFit Level 3 Certification
Coach Dale passed his CrossFit Level 3 exam. For anyone who trains at CrossFit Kreis 9, this is worth understanding, because it says something about Dale and something about the gym you have chosen. What CrossFit Level 3 actually means CrossFit certifications run from Level 1 to Level 4. Most coaches working in gyms today […]
8-Week Running Program: Endurance & Pacing
Want to improve your running with more structure, better pacing, and expert guidance? Our new 8-Week Running Program is designed to help you run more efficiently, pace better, and become less prone to injuries through focused in-person coaching. The program runs from 13 April to 7 June 2026. This course is ideal for anyone who wants to perform […]
Why high achievers choose personal training
Personal training is rarely about needing support; it is about refusing to leave results to chance. At CrossFit Kreis 9, the clients who commit to coaching are often the most structured individuals in the room. They are business owners, executives, consultants, and parents with demanding schedules who already operate at a high level in their careers. […]
Starting exercise as an adult: the psychological disadvantage nobody talks about
Starting exercise as an adult is often described as a physical challenge. Stiff joints, low fitness, or fear of injury usually take center stage. But in our experience at CrossFit Kreis 9, the biggest obstacle when starting exercise as an adult isn’t physical at all. It’s psychological. Why starting exercise as an adult feels mentally harder Adults […]
Truth about fitness challenges
Everyone loves a fitness challenge. Whether it’s a 30-day squat streak, a 6-week transformation program, or the annual New Year fitness blitz, challenges are marketed as the shortcut to a better body and a refreshed lifestyle. But if you look deeper, you’ll find that lasting physical change doesn’t come from a fitness challenge — it comes from […]
Barry’s, F45, Orangetheory and CrossFit — what actually sets these training models apart?
The group fitness world is full of strong brands—Barry’s, F45, Orangetheory, and CrossFit—all offering high-energy training in structured class formats. While they may seem similar from the outside, each model is built on a different training philosophy. Understanding those differences helps you decide which approach best fits your goals, whether you’re seeking motivation, measurable progress, […]
Skinny fat and the problem of assuming you’re healthy
Most people consider themselves reasonably healthy as long as their weight is stable, their clothes fit, and day-to-day life carries on without major physical limitations. It feels logical: if nothing dramatic has changed, why would there be anything to worry about? But much of what determines long-term health doesn’t show up in day-to-day life — […]