How stress impacts fitness—and what to do about it
Stress is unavoidable but how stress impacts fitness is not common knowledge. Stress part of life—especially if you’re juggling a demanding job, a family, and the desire to stay fit. At CrossFit Kreis 9, we see many high-performing adults who excel in multiple areas of life. But we also see what happens when stress goes […]
Training when motivation is low: 5 tricks that work
Training when motivation is low: Here are our 5 best tricks (that are actually no tricks at all.) We all know the feeling: you’ve had a long day, your energy is low, the weather’s gloomy, or you’re just “not feeling it.” Even the most dedicated and experienced athletes go through slumps where training feels more […]
Client Success Story: Sarah
Sarah’s transformation through knowledge, support, and consistency At 35, Sarah was thriving in her career as a lawyer—but something didn’t feel right. Long hours, high stress, and a busy lifestyle had quietly taken their toll. She no longer felt comfortable in her own body. While not dramatically overweight, she described feeling sluggish, slightly heavier than […]
Training for longevity: What changes after 40 and what doesn’t
What really changes after 40? Not much—at least not the fundamentals. A human body is still a human body. Strength is still built with resistance training. Conditioning still improves with consistent effort. The basic rules of movement, recovery, and adaptation don’t suddenly stop working when you hit 40. Muscles don’t know your age—they respond to […]
Holiday workout routine: Why you should train during the holidays too
A holiday workout routine might sound like something only fitness fanatics follow—but if your goal is to stay consistent year-round, it’s one of the most effective tools you can have. Most people set out to train three times a week. It sounds reasonable: not too much, not too little. But what often happens over the course of […]
Why CrossFit works: the science behind fast, visible results
You’ve probably heard the stories: someone joins a CrossFit gym, and within weeks, they’re leaner, stronger, and more energized than they’ve been in years. It’s not magic—it’s science. Here’s why CrossFit works, and why it works so fast. 1. CrossFit trains the entire body Most traditional gym routines isolate muscle groups—chest day, leg day, back day. […]
What is a deload week and why you might need one
A deload week is one of the most important tools in training, and yet most people have never heard of it. Training doesn’t just make you stronger while you’re doing it—it makes you stronger during recovery. This process is called supercompensation: after a period of stress (like a heavy training block), your body doesn’t simply bounce back to […]
Fitness motivation isn’t your problem—here’s what is
If you’ve ever started a routine full of fitness motivation, only to fall off weeks (or days) later, you’re not alone. The truth is, motivation is not a reliable strategy—it’s a feeling. And feelings fade. At CrossFit Kreis 9, we work with hundreds of people who train consistently—and none of them rely on motivation to show […]
The surprising question we always ask before designing your training plan
Before we build anyone a training plan, we ask a question that catches almost everyone off guard—and it tells us everything we need to know: “Why now?” It’s a small question with a big purpose. And it often reveals more than any fitness test or intake form ever could. Why “Why now?” matters more than you […]
Get fit with limited time: What our busiest clients do differently
If you’re like most of our clients at CrossFit Kreis 9, your schedule is packed. Between work, kids, travel, and everything else life throws at you, the idea of getting fit can feel… unrealistic. But here’s the truth: you can get fit with limited time—you just need the right approach. In fact, many of our most […]