Friday DEETS: Raise Your Hand If You Have Friends!

Bring A Friend Week We love friends! Bring A Friend Week will be January 12th - 17th. There will be special partner workouts for a portion of the week. Sign up on the board in the gym (by the dumbbells) if you plan to participate! Fit and…

Does Your Time Allocation Match Your Priorities?

"Your true beliefs are shown in your actions, not in your words." This can be the best of times or the worst of times. A brand New Year provides us with the most overrated word on the planet, "New Year's Resolutions". People all over the world…

Bring on 2015!

Bring A Friend Week All of us will be hitting the gym hard this January and I'm betting you have friends who would like to go too. Bring A Friend Week will be January 12th - 17th. There will be special partner workouts for a portion of the…

Why Challenge Yourself???

We have discussed the details of our upcoming CPM 360 Nutrition Challenge in great length. Today, I would like to cover the reasons why you are HIGHLY encouraged to participate in this kind of challenge. One to two times a year we like to…

Why We Came Back to the SoDak...

Life is short. And for the Mellos it seems like everything is in fast forward!

How It ALL Started for Us and Sioux Falls

It was spring of 2008. Annie and I were newlyweds living in a 700 sq ft, one bedroom one bathroom apartment, with street parking, no laundry and 1.5 miles from the beach. I was 27 years old, had a beautiful wife, training a few clients and on…
Man sleeping on a couch, hiding from his responsibilities

Eliminate Excuses For GOOD...

As we approach the new year we are filled with excitement, confidence, anxiety to embark on our new year goals/resolutions. We feel like millions of others ready to do the same. This is a great thing! But what actually happens every year? 70%…
Your thoughts and words lead to actions, actions lead to habits, habits create your character, and your character leads to your destiny.

Mental WOD 21: The Hierarchy of Accomplishing your Goals

This last weekend I attended the CrossFit Goal Setting and Mindset Course. I HIGHLY recommend it to anyone who wants to improve their quality of life in all areas of personal, business, athletic, relationship wise, etc... One of the BIG take-a-ways…

ch-EAT-ting Strategies

Ring Dips ROCK...squats do NOT! As we journey on to ELITE FITness, we can never expect perfection. We can demand chasing perfection tho;-) Here is some strategies to help when you want get off track for a bit and go off roading…