• Time to hit the reset button


    It's official. The 2017 CrossFit Open is officially over! *Phew* We laughed, we cried, we made some amazing PR's, and new friends, and to cap it all off, we all came together for a very important cause. It's safe to say that the 2017 open was amazing.

    But the questions beckons...What now? Simply put It's time to hit the reset button and get back to the basics. You may or may not have have noticed that this past week we had been focusing on various max lifts. How did you tackle each lift? Were you still amped up from the Open and went right for a giant PR? Or did you take the time to ensure each lift was picture perfect? No matter what side of the spectrum you were on, max lifts are a great way to re-learn the basic fundamentals of moving the barbell, and our bodies. 

    What makes the open so great is that it takes us out of our comfort zone and pushes us to new limits. Sometimes in the heat of the moment we forget the basics and get a little WOD drunk. Everyone is guilty of this in one fashion or another and it's okay. Who doesn't like to compete to win? But now that the open is over it is time to take a big deep breath, clear our minds and put on our best set of eyes and ears and get back to basics.

    Remember whenever you enter the gym ask your coaches questions, check your ego, and don't forget that form, and function are greater than weight, and time. Lets get back at it everyone!

  • Brace yourself....knowledge is coming


    Get ready friends. The Mountain Loop blog is about to get a lot more active. Check in weekly for fun blog posts about all things fitness, member shout outs, competition information, and the occasional soap box rant from yours truly, Coach Shaun. Get Hyped!!

  • 5 Reasons Why You Should Try CrossFit


    CrossFit is the hottest workout trend right now, and it's really all that it's hyped up to be.  When you find the right gym with coaches who care about you and your well being you will take your confidence, health and fitness to all new levels. 

    Here are 5 reasons why you should try it.


  • Panda Stretch aka hamstring stretch

    The Panda Stretch via and Wod Doc.  Great demo on hamstring stretching and gaining length in the hamstrings.   

    Check it out. And as always, don't do anything without a coach checking your form.


  • How I Found Body Confidence


    This is a great blog by She Thrives.  Taylor & Morgan live in the Seattle area.  They are avid CrossFitters and Weightlifters and aim to celebrate women who are pushing themselves everyday to not merely survive, but to THRIVE.  This blog is a great read for any women (or man who wants to understand women more or have body confidence issues themselves.  I know guys do too and it's ok) who has ever looked in the mirror and not liked what they saw.  So, this is for EVERYONE!

  • Grass Fed? What it really means


    Living in the CrossFit world, you’re most likely going to be eating beef, pork, chicken, and other forms of protein, with your complete protein sources coming primarily from animals. So what are the differences and why are those differences important?


  • motivation monday unbroken

     Motivation Monday!

  • Gluten-What's All The Fuss


    Not too long ago, the term “gluten” was foreign to most of us. However, today, it is nearly impossible to not have at least heard the word. Still, how many of us really know what it's all about.


  • OWN your hip rotation by Dr. Ryan DeBell

  • Paleo Poem by Paleo Nick

    This poem is a guide to how society has changed the way we look at nutrition.  Enjoy!

  • Barbell Shrugged Weighlifters Journey Part 2

    Barbell Shrugged Part 2 Weightlifters Journey.  Common obstacles we face in this journey of becoming a weightlifter.

  • Barbell Shrugged Weightlifters Journey Part 1

    Barbell Shrugged Part 1 in a 5 Part Journey on Olympic Lifting.  These guys are funny and smart.  So sit down, relax, learn and implement.

  • Dave Durante-Evolution of the Handstand

    Dave Durante is the co-owner of Power Monkey Fitness.  This is a very small portion of his 2 hour seminar during Power Monkey Camp.  A lot of key information to help nail your handstands. 

  • What Pull-Up Exercises will help me get a muscle up?- barbell shrugged

  • Happy Fathers Day!

    We love all our DADS!  Happy Father's Day!


  • Lessons from Julie Foucher


     "This weekend definitely didn't go as planned, but in many ways it was the perfect ending to my CrossFit Games competition career."  Foucher

    This is a great article about an amazing competitor in the CrossFit Community and the power of the human spirit.  If you don't know her story you need to read it.  We can all learn lessons from Julie! 

    "if you continue to train with dysfunction you are only strengthening your dysfunction and your body will eventually fail."

  • Post Featured Image

    Enter The Zone-by Paleo Nick

    Nutrition and Diet are the base of everything you do!  Without good nutrition you are performing at a sub par level.  Not just in the gym but in life.   Below is a great article by Paleo Nick about how to start eating healthy and smart!

  • The Murph Challenge

    "Only those who will risk going too far can possibly find out how far one can go."

    -T.S. Elliot

    Finding motivation for The Murph Challenge on Memorial Day 2015 

  • Lessons from the Elite

    "Perfection is not attainable, but if we choose perfection we can catch excellence"  Vince Lombardi

     I just got back from a week in Tennessee at Power Monkey Camp.  Located 2 hours east of Nashville, comprised of 7 days with the worlds top coaches from weightlifting, programming, gymnastics, nutrition, mobility and more. Led by Olympic Gymnastics Team Member David Durante and Olympic Weightlifting Team Member Chad Vaughn.  Us mere mortals were combined with games athletes.  It was an experience like no other.

    I can sum up the week into three words:  STRICT, SIMPLIFY AND SYNERGY

    Why do we get ahead of ourselves and assume we can get stronger by kipping everything!  Just because you get more rounds out of an AMRAP doesn't mean crap if you can't perform the movement with control and proper muscle engagement.  We need to SLOW DOWN and learn the proper progressions.  Whether it's pull ups, muscle ups, toes to bar, ring dips, handstand pushups or even handstand walks.  If you can proficiently perform these movements strict...guess what, you can kip the crap out of them!

    Simplifying is simple!  Right?  Maybe not.  We over analyze everything in our lives.  Keep it simple!  Only think about 1 or 2 things at a time.  Anything more than that will slow you down because your brain can not process quick enough.  Vaughn coaches to simplify your focus and the 3 cue rule: tension, transition and extension.  THATS IT!  Starting off with tension in the body and the bar, smoothly getting to transition and then getting full extension.  Seriously, what else is there to think about?  Drill simplicity until it becomes a no brainer.     

    In the CrossFit world we strive to not specialize in anything but excel at everything.  Excelling at everything can be tricky and overwhelming.  Whether your specialty is gymnastics, weightlifting or rowing, these movements have common themes.  For example, rowing positions directly correlate to the clean and jump roping directly relates to gymnastic fundamentals.  Throughout the week my CrossFit world became more focused and manageable.  

    This is but a small snap shot of what I learned at Power Monkey Camp.  And it was well worth every dollar spent to get there.  If you want to be good at your sport you need to surround yourself with the best.  Power Monkey Camp provided that arena for CrossFit. 

     I leave you with this:


    What is yours? 

    What do you most desire to accomplish. 

    While seeking change, consider cutting anything reinforcing the undesired.

    Words by Chad Vaughn

    -Meghan Owen-






  • No Excuses-Ability is Limitless

  • CrossFit Success Stories

    •"I started CrossFit with two simple objectives: to get in shape and to try and mitigate ever increasing back pain from degenerative disk disease."-TJ

    •"It's not just a gym it's a community of people who work with each other and push each other to be the best that they can be."-Kieffer

    •" doctor asked what I had changed because the last two doctor visits my blood pressure was down... the only change I had done was doing CrossFit."-Vicky

    Read more of their stories by clicking on the Success Stories Tab above!



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  • Better Adductors for Better Squatting by Dr. Ryan DeBell @ The Movement Fix

     Dr. Ryan DeBell with The Movement Fix explains how your hip adductors can have a big effect on how you squat.  Each and every one of us can benefit from a better squat position.  Pay attention to the entire video so you are aware of how to scale this stretch.  Watch, learn and implement!


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