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https://www.crossfit310.com/blog/2025/2/15/how-to-know-if-you-are-winning monthly 0.5 2025-03-17 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1e75c1d9-96e2-4bea-86a9-1bfce35d7f0f/sam-butcher-P9HJFDi028o-unsplash.jpg Blog - How To Know If You Are Winning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfit310.com/blog/2024/11/19/5-clues-that-crossfit-310-is-a-good-fit-for-you monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/505c779a-f69a-4adf-88b5-8edc647ac9fc/IMG_4265.JPG Blog - 5 Clues That CrossFit 310 Is A Good Fit For You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfit310.com/blog/2024/11/12/debt-of-gratitude monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/c6a8e020-609f-4e2e-8b1c-760baaba7a3a/Flag+Pic.JPG Blog - Debt of Gratitude. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfit310.com/blog/2023/4/12/brown-bag-note monthly 0.5 2023-04-12 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/71ef5f88-2165-4daa-9e2b-936691f8ca6b/Flawsome+brown+bag.jpeg Blog - Brown Bag Notes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfit310.com/blog/2021/3/4/the-myth-of-willpower monthly 0.5 2021-03-05 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1614916522243-CWXWVZFS1UOOVVXJXE5R/image-asset.jpeg Blog - The Myth of Willpower https://www.crossfit310.com/blog/2020/4/17/how-to-make-your-body-strong-part-2 monthly 0.5 2020-04-21 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1587123302360-7D3N9IF4EDRU2SJJD55K/How+to+make+your+body+strong+pt2.JPG Blog - How To Make Your Body Strong, Part 2 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monthly 0.5 2019-08-20 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1539141969703-Z89HYCR6XE0517MFAHQF/old_angle_boxing_gym_265.jpg Blog - The Neighborhood Gym https://www.crossfit310.com/blog/2018/4/27/mad-scientists-and-artists monthly 0.5 2024-11-19 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1524875206961-NUJG79B1JIMHYZ3INXGL/steampunk+drawing+for+Mad+Scientist+and+Artist.jpg Blog - Mad Scientists and Artists https://www.crossfit310.com/blog/2018/4/3/pick-one-thing monthly 0.5 2018-04-27 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1522781109909-YMLY2927QFZXSYIP39S5/One+Thing.jpg Blog - Pick One Thing https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1522781940693-I2FLCG9UQHXVMYVKXSL1/jen+running.jpg Blog - Pick One Thing https://www.crossfit310.com/blog/2018/3/20/the-four-invisible-pillars monthly 0.5 2018-03-20 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1521584111965-KAGX4727AAIQ59AMLA1K/doubleunders.JPG Blog - The Four Invisible Pillars After CrossFitting for nearly a decade and owning an affiliate for 8 or more years, you get to watch a lot of workouts. On the count of 3, 2, 1, go!, I’ve watched thousands of people launch into the throws of three rounds for time. I’ve seen countless 20 minute AMRAP’s, ascending and descending ladders, Murphs, 12 days of Christmas iterations, Open WODs, and other monstrous CrossFit Frankenstein workouts. I’ve learned the general timelines of growth, tendencies of energy expenditure, and the nature of injury in regards to the prescription of adventure we dose to the common man. In the last decade, the sport of CrossFit has radically changed, but when people are looking to make breakthroughs, I walk them over to the invisible pillars of CrossFit. We walk right by the obvious pillars, the ones we already know about. We nod respectfully at the Strict Pullup, Presses and the Dead Lift. We slow a little to pay homage to both of the Squats: the twin titans; and then we actually pause for one moment and stare at the beauty and power of the Clean and the Snatch. But, we keep moving and I lead them back to exercises they know well, but maybe didn’t know carried so much weight. Here’s the hack for your CrossFit. Determine in your mind first, and then your daily practice, that you will master: Burpees Wall Balls Double Unders Toes to Bar This is a way to level the ground in 80% of the WOD’s you come across. It can take a beginner who’s got a lot of work to do in Strength and Oly Lifts, and let them run with the pack. A veteran without these four pillars dug deep and set in concrete, will likely have lost ground at some competition or watched their position plummet on the CrossFit Open Leaderboard. Burpees: This is mental, and you must start with your mind. Everyone hates burpees. You don’t have to like them either, but you need to determine that you will be as good or better than most of the people you’re standing next to. If you do this, if you master this move, you will mentally be ahead of most people in the box even before you start the workout. This is not a technique heavy movement. It does not discriminate gender. Revolution. Wallballs: This is mental, and you must start with your mind. Everyone hates Wallballs. You don’t have to like them either, but you need to determine that you will be as good or better than most of the people you’re standing next to. If you do this, if you master this move, you will mentally be ahead of most people in the box even before you start the workout. This move discriminates against the immobile, and short people, but if I can do this, you can do this. Revolution. Double-Unders (a.k.a. “Anger Makers”): This is mental, and you must start with your mind (You’re getting the point right?). Everyone hates Double-Unders. You don’t have to like them either, but you need to determine that you will be as good or better than most of the people you’re standing next to. If you do this, if you master this move, you will mentally be ahead of most people in the box even before you start the workout. This move does not discriminate gender, or strength, but your anger keeps you from practicing. You’ve got to devote time with the rope. Stop watching YouTube videos, you don't need any more cues, and set a three minute clock to practice after every class. Revolution. Toes to Bar: This is not all mental--you’re not crazy--but it’s still no excuse. This move takes some strength and coordination to learn. If you have your kipping pull-up, then you should have your toes to bar—you just haven't put enough value on it. You need more time on the bar, like when you couldn’t stop trying for your kipping pullup because you wanted it so bad. And you know what’s coming next...at some point you must determine that you will be as good or better than most of the people you’re standing next to. If you do this, if you master this move, you will mentally be ahead of most people in the box even before you start the workout. Some of you reading this just need to dedicate regular time to these pillars. Your strength is there and the coordination will come with repeated attempts and play. Others need a coach to cue you, film you, take you through hands on gymnastic patterns and identify efficiency issues--maybe even just tell you when to show up and what to do to get one of these. Most people reading this will continue to avoid the vegetables I’m telling you to eat. Test the idea though, I dare you. Keep an eye out and see how many people suffer when you are missing one or more of these pillars. You can cover up for a while if you've only got one of these weaknesses. But, if two of these pillars show up in a WOD, you're in trouble. If you get triple whammied in one WOD, you're likely gonna find something to watch on Netflix instead hitting the 5:30 class. Master these four moves and it will serve your whole CrossFit life. More play. More fun! https://www.crossfit310.com/blog/2018/3/14/raising-the-well-balanced-crossfitter monthly 0.5 2018-03-15 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1521095150054-DOA2UR1E5CLFQGRFS4BQ/Screen+Shot+2018-03-14+at+11.23.51+PM.png Blog - Raising The Well Balanced CrossFitter https://www.crossfit310.com/home daily 1.0 2024-05-07 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1512622660062-YP7QU1KHHK5CAGH7PL0V/Screen+Shot+2017-12-03+at+8.22.45+PM.png Home https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1519704276804-CBTA3P9L5RRME34NZQ58/920785_10153298155402393_9041749607380273788_o_preview.jpeg Home LOSE WEIGHT, GAIN CONFIDENCE, FEEL AMAZING Train At 310 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1715093124153-7FR7E12FS44CV2ULF8KW/IMG_8877.jpg Home We Love Developing Teens https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1690190572793-6SJLKTEA4AC94NLGNADY/IMG_6060.jpeg Home Pickleball Fitness https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1512622688353-I94WYSH0PLEK373VHZ08/Screen+Shot+2017-12-03+at+8.07.21+PM.png Home https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1517374807979-6THF7UXM042QM4PPLSLG/KZ0A1591.JPG Home https://www.crossfit310.com/coaches daily 0.75 2025-01-13 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/7e7c5d23-d2aa-4582-a051-281b49f8a3d3/Ian_bar_hall.jpeg Coaches - Make it stand out Ian Handfelt https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1512097755315-8AH4U9HYD6CYEGS3UWW7/12768179_10153392825802393_4651798624277288482_o.jpg Coaches Kristopher “Koach” Germain Koach Kris grew up in Colorado and went to school in Tennessee. He met his wife in LA and they now raise their family in Redondo Beach. His personal mission is to teach as many people as he can, to move better than they ever thought they could—so they can play however they want. Koach believes in Strength in Numbers, and Furious Play For As Long As We Can. He has a heart for the underdog. He loves stories, coffee, God talk, and sport, but enjoys spending time with his family above all. He has his CrossFit L2, CrossFit Kids, CrossFit Endurance, and Mobility certifications. https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/a8aed010-28b2-49ee-b45f-5e9f4d1dd19d/Logan_deadlift.JPG Coaches Logan White https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1549942580971-OCP9OUBXCFRX9DVMH6C5/Screen+Shot+2019-02-11+at+7.36.12+PM.png Coaches Jill Schooler Jill attended high school in Okinawa, Japan, graduated from Oklahoma State University, and we are so thankful that she has somehow found her way out to California. She began dabbling in Crossfit from the early years using it to better her performance in her sports of rugby and outrigger canoe paddling. She continued growing her skills and abilities in outrigger canoe paddling and has been the Women’s Head Coach for Lanakila Outrigger Club out of Redondo Beach since 2001. Jill found CrossFit to be a great fit for her efforts to balance family, work, and sport. She has embraced the method and efficiencies of CrossFit training and got her L1 certification in 2018. Still competing at the elite level in outrigger, Jill understands the importance of a foundation of strength. She is all about being a team player and enjoys bringing that, as well her coaching “style”, to the members of 310! https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/cee9228d-df31-4c07-af6e-db36b81ba6d1/Jacob_deadlift.jpeg Coaches - Make it stand out Jacob Hall https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1542342089569-E7Y9A0ORCWJHRVBZ3V5W/IMG_8884.PNG Coaches Jennifer McMahon (Health Coach) Jennifer McMahon is a certified Integrative Nutrition Health Coach, certified personal trainer, running coach, and mother of two. She is driven by helping people meet their health and fitness goals and inspired by watching clients succeed in ways they never knew they could. Jen partnered with Koach Kris to create the current LiveFit 310 Challenge that launched in 2018, bringing a unique perspective to the program by adding in personal coaching and removing deprivation. In her personal time, you'll find Jen at the beach with her family or out distance running with anyone who she can drag along. You can listen to Jen on a 310 Podcast here. Come meet Jen or book an Intro Session with her! Click here to schedule a Nutrition Intro with Jen https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/fc33d7d6-5482-4513-bf55-d7172787192a/Josh_Deadlift.jpeg Coaches - Make it stand out Josh Grant https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1517537584088-EM3UKD5T7XF46E0EQP8H/DSC08831.JPG Coaches https://www.crossfit310.com/nosweatintro daily 0.75 2022-02-21 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1594699082683-7EXK8Y2G8E58T8RPP9FB/image-asset.jpeg The No Sweat Intro https://www.crossfit310.com/contact daily 0.75 2025-01-11 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1528322650958-VW83W4YXLA1Q9WHU134R/Park+here%2Cwalk+here.jpg Contact https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1512786540172-MVN92IG4EHRH02BEECOK/DSC02074.JPG Contact https://www.crossfit310.com/personal-training daily 0.75 2024-11-14 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1512787087291-8AVWRA6AP7B19MA15LAN/DSC07157.JPG Personal Training https://www.crossfit310.com/group-classes daily 0.75 2025-03-24 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1512785769101-4KOITKOPB0QUQQLQEG6C/DSC00754.JPG CrossFit Group Classes https://www.crossfit310.com/drop-ins daily 0.75 2024-12-10 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1526858923502-HTKW52SB56LHJQYHIU0Z/Screen+Shot+2018-05-20+at+4.27.01+PM.png Drop Ins https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1512264935950-FAEUFJPH1HX1IWJG2BZ8/12771719_10153399176112393_769049611741338683_o.jpg Drop Ins https://www.crossfit310.com/teenscrossfit daily 0.75 2025-06-24 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/fbe1c76e-ed87-4d9e-9194-67af2f72699c/IMG_8877.JPG Youth CrossFit - Junior Varsity CROSSFIT TEENS 11-15 YEARS OLD https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/b718d65b-c398-40d0-a3f4-82d7ad736f37/IMG_8487.JPG Youth CrossFit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1517376856457-RRD1BNE8O1OFD3I5BOVC/IMG_2086.JPG Youth CrossFit https://www.crossfit310.com/signup daily 0.75 2020-07-27 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1519703472742-V9YKRGV9JKRCK6XAV2G6/12240346_10153207520282393_4319997254158934891_o_preview.jpeg Getting Started https://www.crossfit310.com/cancel daily 0.75 2018-03-14 https://www.crossfit310.com/new-page daily 0.75 2018-12-01 https://www.crossfit310.com/nutrition daily 0.75 2019-03-07 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1551995244442-8HGT72ONP067J25BWRYF/A0CB6462-6329-4CB6-8F74-435EC9FAD944.jpg Nutrition https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1551995165503-3ABON22HKT01LUAJGDYC/C3B6B7E6-7FD4-4618-8037-838AD63C838D.jpeg Nutrition https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1551995177319-7U92V8SFS8L0BPZ7DKNK/6692311D-FC79-42C9-BE87-A820374C458D.png Nutrition https://www.crossfit310.com/onramp-310 daily 0.75 2025-03-24 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1551994415584-P12M0Z6FLR8797LRNEHP/20181130-6.jpg OnRamp 310 https://www.crossfit310.com/nutrition-1 daily 0.75 2020-04-21 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1559075350169-HZXOIVD7LOSIXG5YQNSL/image-asset.jpeg Nutrition Colorful meal https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1562096674268-7I028LW8EY0RFWPY6RBF/IMG_0316.png Nutrition https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1559074573942-ROE37LBZOK8ZUNMMX0C5/IMG_3716.PNG Nutrition https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1559075539832-8Y9LBNG3ECOYBW4XNQO9/image-asset.jpeg Nutrition Coaching sessions https://www.crossfit310.com/wods1 daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1539559240128-A5ARRMAXHTMOV8B7I4QU/965319_10151462357722393_996533974_o.jpg WODs https://www.crossfit310.com/wods daily 0.75 2021-04-08 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1617826473335-BUCJ6LTAYN2C42O0HXS9/DSC07808.jpg WODs https://www.crossfit310.com/pickleball-fitness daily 0.75 2024-05-08 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1690189534547-BZ9X421LBBQ7KWRCTO88/IMG_6058.jpeg Pickleball Fitness https://www.crossfit310.com/shop daily 0.75 2019-12-09 https://www.crossfit310.com/shop/run-fit-310 monthly 0.5 2019-12-20 https://images.squarespace-cdn.com/content/v1/5a1e4774cd39c36713a65c1c/1543881937669-8K9CR2Q6V28DGI0ASXZB/File_001.png.jpeg Shop - 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