Getting Comfortable Upside Down!!

Results.  That’s all we are ever looking for.  How do you get results?  It’s not the perfect program, or the perfect diet, or the perfect whatever.  It’s coaching, accountability, and encouragement.  And results.  Results show that your hard work is paying off, so you continue what you are doing, so you get more results.  FTGF offers all of these things.

Coaching means a program that is tailored specifically to your needs and available equipment.

Accountability is knowing that someone actually cares if you did your workout or not, or whether you stuck to your macros for the day.  And we are going to ask.

Encouragement, is having that extra person in your corner, telling you to get up, when you just want to lay down.

And RESULTS.  It’s our job to get you results.

You have to take that first step.  You have to do the work.  But we will be with you every step of the way.  Whether you want to lose 100 lbs of fat or gain 30 lbs in muscle, or anywhere in between.  I just want to be a better husband, father, and coach.  Training helps me do that and it can help you too.

Book your consultation today and sign up for a time that’s convenient for you.

Black Lives Matter


We want to expand a little on our comments from Monday regarding some racist comments by the head of CrossFit, along with our stance on everything that is going on with racism recently. Anyone that knows us knows we don’t stand for any kind of racism or anything that puts anyone down in any way.

As followers of Christ, we follow Him in humbling ourselves and knowing that we are called to serve. The only thing close to perfect for us is how close we get to Him (perfection).

Of course Black Lives Matter!!  God doesn’t make mistakes. Every birth and child and human being is a gift from God. He knitted us together in our mother’s womb and knows the number of hairs on our heads. We are loved by the one true God. We are ALL loved. He has no favorites no matter how “good” or bad we are. We wants a relationship with us all.  I pray for everyone involved with the violent acts, to come to know Christ, those offenders and those on the receiving end.

We live in a broken world, surrounded by broken people, just trying to do the best we can. What we really need is Jesus. To make us new from the inside out.

We felt we needed to say something.  The last thing we would want is for someone to assume we accept what is going on because of silence.

May God bless you and your family.  If there is anything we can do for you, please let us know.

Philippians tells us, “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.”

Father’s Day 2020

Me and Emmy! It’s scary!

Happy Father’s Day to all you fathers out there. Fatherhood is not always based on blood. Have you raised a child that isn’t yours by blood?  You’re that child’s father!

I also want to wish a Happy Father’s Day to our Heavenly Father up above. He fills any gap that we may have with our earthly fathers and shows us how we should be.

Thanks to all the men in my life that help to model how to be a  father, friend, husband, and follower of Christ. I’m having a great day and I’m reminded of how blessed I am to be a father.

I wasn’t sure if it was gonna happen for me. I’ll be 43 this summer and we are hoping to have another child. I pray that God gives me the energy I need to be the best I can be. Have a great day!

It’s Generational!!

No ifs, ands, or butts about it. This family gets fit together!!

Fitness can be generational. The opposite can also be the case. I need to take care of myself physically. Not just for me and my health and longevity, but for my daughter too. If she sees me being active, eating right, and taking steps to live a long healthy life, then that will become a normal way of life for her.

If I sit around, eat unhealthy foods, gain a bunch of weight, and live an unhealthy and inactive life, she’s going to see that. It will become acceptable.  It becomes the old adage of “do as I say, not as I do”. I would hate to do that and set her up for failure and not success.

That being said, while children are most likely a product of their environment, they can break the mold and become something totally different than any example I set forward. But I want to stack the “odds” in her favor by doing my part to set a positive example.

There are many more facets of life that are extremely important and physical health is just one of those. There are also emotional, intellectual, environmental, and, most importantly, spiritual. Not taking the time to dive into all of these, I often talk about the spiritual.

1Tim 4:8 “while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come”

This tells me that, while setting an example of living a healthy physical life has some value, the most important thing I can do is set a godly example for my child. That means, teach her about God, point her to God, and follow God myself. I’m not to just preach it, but to live it. If anyone out there sees me NOT doing this, you have the permission to point it out to me, in love. Because you not only care about me, but my family too.

Love you guys. Have a blessed day.

Is what you’re doing working??

Like father, like 60yo son!!

In our journey for improved fitness, our goal is not to avoid soreness, but to embrace it and manage it. Your muscles being sore tells you that what you are doing is working!!

You really don’t want it to get easier. Well, you do, but you shouldn’t. You want to keep progressing but, if things get easier, you won’t.

I’m thinking of this right now because I feel pretty beat up. I did some weight lifting yesterday that I haven’t done in awhile, so I’m really feeling it. It shouldn’t and won’t feel like this every time as long as I’m consistent. When we stop doing something for a long while (aka Quarantine) then starting back up could feel like we are starting all over.

That shouldn’t deter you from doing it, but to take it easy and ease yourself back into your regular program. At FTGF, we always keep our client’s best interests in mind. While we want you to progress and get a good workout, we take the approach of “living to fight another day”. Meaning you can’t make it all up at once.

You need to be able to function the next day. We want you back, and soon, to keep things rolling. You need to take baby steps to get back to where you were, or it may never happen.

Just show up and get to work. But let’s be smart about it.

What are you FTGF’ing for?


What are you FTGF’ing for?

What am I fighting for?  Isn’t fighting wrong?  Not when you are fighting to do the right thing, to make a difference in your life and others.  Here at FTGF, we consider fighting a good thing.  It’s striving for something better.

This comic is from a good friend of mine.  He does these and sends them to me almost daily.  This one hit home with the mentality of our gym.

So, you can’t do burpees?  Can you fall down on the ground?  Yep, everyone can, but can you get back up?  You gotta get back up!  That’s one burpee, now you’re moving.  Now you’re living.  I like the saying “If life knocks you down, do a burpee.”

This comic carries over to everything we do.  If you can’t do something, you don’t just stop trying.  You do what you can do, you get to where you can do it extremely well, then you keep progressing, slowly but surely.  You keep challenging yourself and working hard, your body will adapt, then you’ll be able to do more.

You can’t do a pullup?  We have a scale for that.

You can’t do a pushup?  We have a scale for that.

You can’t squat and get back up?  We have a scale for that.

You can’t do a handstand?  We’ll prop you up against the wall.

You can’t run?  We may start you crawling like in the comic.

This life is a gift from God.  Let’s make the best of it.

You can do CrossFit without being able to walk on your hands, do backflips, and swing on the rings like a monkey.  All you need to do it is swallow your pride and get started where you are at, and keep progressing forward.  Are you willing to put the work in to achieve your dreams.  Stuff that comes easy is easily taken for granted and lost.  Nothing in life is worth having if it doesn’t require work to get it.

Why CrossFit? Why FTGF CrossFit?

Why CrossFit?  Why FTGF CrossFit?


With regards to CrossFit, I feel it is for everyone and anyone can benefit from it. Why would someone want to try something new?  Whatever they are now doing isn’t cutting it.10687046_782513941787311_5063167111019685243_nSome people are not active at all and don’t know where to start. As opposed to hiring a personal trainer for $30 to $60 per hour to show you the ropes, you could join a CrossFit gym and have a personal coach/trainer at every workout for a fraction of the cost. There are normally Introductory Classes that are one on one that help get you started on the correct path with movements, showing you a correct squat and how to move the barbell correctly. That’s where most people have the most hesitation, when it comes to lifting weights. They just don’t realize that you can lift 5# and be lifting weights, it doesn’t have to be maximal effort right off the bat. Learning how to move properly is a must whenever lifting weights.

Then, there are people that are working out, but are stagnant in their progress, or areso inconsistent that they never see the benefit. For those people, there is accountability and constant variance to help keep them in the game long enough to see progress and switch things up enough so they don’t get bored. That is where I was at before CrossFit and I’m so glad to have found it for myself along with sharing it with others. The accountability comes from the other athletes in the community, the classes are at specific times so they have to plan and schedule it in, and when you don’t show up, you will be hearing from the owner’s or coaches. We want you to show up, not just pay your monthly fees. Constant variance means we rarely repeat a workout. And when we do, it’s several months down the road to show you the progress you’ve made in that time.

Finally, there are those that are consistent, but need something more to challenge themselves. These people are the exception, because very rarely do people get this far on their own. For those people, we can offer the programming that will challenge any athlete, get them outside their comfort zone and get them doing things they wouldn’t think of on their own. Most of these movements would either involve the Olympic lifting, or gymnastic movements like climbing rope, handstand walking, or a number of more advance gymnastic movements. For many, giving up the control of their fitness program can be very difficult, but it adds a whole different dimension to it. Instead of doing everything that they are good at or excel at, they are encouraged to try new things or work on their weaknesses, making them a more balanced overall athlete. That is my explanation of “Why someone would try CrossFit”. If you or someone you know fits into these categories and “looking for a new start or something more”, please don’t hesitate to try it out or encourage them to look for a CrossFit gym.


Now that I’ve explained why someone would try CrossFit, now it’s just a matter of where you feel most comfortable. I like to think of it as flavors. The environment and people is what brings people back. Do you feel the coaches actually care if you are there or not? Do they care if you improve?How do people dress, are you comfortable with the music they play, do you feel comfortable there, do you feel you fit in? That’s about all I can say.10452310_10101612387065494_3790424651042800676_n

At FTGF, we do our best to care for people, give them what they need with encouragement and coaching. We strive to keep our gym a family friendly environment with the music we play. We also have a modest dress code, so we can avoid being distracted and concentrate on the real purpose we are there, to improve our fitness. You really won’t know if FTGF is for you, unless you come check us out.

I hope anyone that has taken the time to read this will share it with friends, come join us for a free workout, and pass this on to anyone else that may be interested. God Bless!11096596_897681473603890_6397203518596544688_n