Off The Carbs, Off The Couch In 2025 We know how much our members love a little friendly competition, so we’re offering a challenge to kick off the new year. The Off The Carbs, Off The Couch Challenge starts Friday, January 3rd. You’ll start by getting an InBody scan to set your baseline metrics (muscle mass, body fat mass, and body fat percentage) so we can compare at the end of the challenge. Think of it like your favorite (or least favorite) benchmark WOD. Your first score sets the bar and every subsequent score reflects the hard work you’ve put in to get better. But, the hard work for this challenge consists of more than just working out. This isn’t your typical crash diet, shed weight and gain it back health challenge. This challenge is based on creating habits over the course of three months. You’ll need to demonstrate consistency...Read more

One of the reasons I chose “back to our roots” as the title for this blog is because I wanted to highlight the origins of CrossFit Spur and the methodology that inspired me to get started. It also hints at the root cause of our current metabolic health crisis. It’s within this root cause we find solution to our problems. However, somewhere we lost our way and have been conditioned to believe that managing our symptoms through pharmaceutical intervention is the only answer. This management of individual symptoms flies in the face of physiology. The human body is an amazingly intricate and efficient organism consisting of many systems working synergistically. The thought that each system operates independently and manipulating it through “symptom management” will have no impact on other systems is absurd. Yet, this is the basis of our current healthcare system. The “management” of a single symptom is often...Read more

This is a two part blog post about the reassessment of how to best serve our members. We’ve been providing our services for over ten years, and throughout that time we’ve done our best to adapt and improve what we offer. As with everything in life, if we’re not evolving we’re dying. So, it’s time for the next evolution. Introduction: What Is CrossFit Spur? I just finished answering this question for a prospective member. By avoiding it. I can’t explain what it is in an email. I can barely explain what it is in person. A visit to Spur gives a much better idea, but it still doesn’t quite do the job. You need to be immersed to begin understanding. As the owner I’ve also changed my mind on what I want Spur to be. I’ve always wanted to provide the best possible means of health and fitness for anyone...Read more

“ From the beginning, the aim of CrossFit has been to forge a broad, general and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable.” – Greg Glassman(CrossFit Journal, Issue 56) This past weekend we were invited to participate in the Waterford Dragon Boat Festival to raise funds in support of ToLife!. They are an amazing organization we’ve been fortunate enough to have a long standing relationship with.  In years past we’ve held our own fundraiser for ToLife! but since covid put an end to that we have yet to reestablish the annual event, so we were very excited to paddle for a great cause!  Aside from learning that Dragon Boat racing is way more fun and intense than anticipated, I had a few very interesting takeaways from the day.  CrossFit Spur...Read more

And the argument against it When it comes to youth sports (and sports in general) there’s a lot of programs, coaches and camps offering to boost performance with training catered to the needs of specific sports. While it may help a little, it’s certainly not the best option. Here’s why; With sports in general there are foundational movements that create a solid base upon which great athletes are built. In most cases an athlete who performs at a very high level in one sport will easily be able to perform well in various other sports or activities too. You know, the people who make you say: “of course, they’re good at everything”. Athletes who develop good kinesthetic awareness through compound, synergistic movements at a young age are easily able apply these principles to a variety of other things. It could be another sport or it could be a recreational activity,...Read more