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Summer is getting closer, Are you looking for a place where your kids could have fun the whole summer?

Come to Non-Stop Crossfit Summer camp and Join us this Summer !

This camp provides a safe, fun, and encouraging environment.

Activities include reading, fitness, dance, karate, arts and craft, and special activities we do outside the facility.

For more information give us a call at (305)-627-5010


How does poor posture come about?

Sometimes poor posture is the result of accidents and injuries. But more often than not, sloppy posture arrives out of environmental factors and bad habits that are entirely within our control. Other factors tied to the onset of poor posture include poor sleep support (a bad mattress), being overweight, occupational stress, muscular imbalances, improper shoes and walking and standing with bad form.

With regards to walking and standing properly, walking expert Jonathan FitzGordon writes, “ Walking correctly is essentially the act of falling forward and catching yourself over and over all day long. As the body is propelled through space, the brain will tell the back leg to step forward to prevent us from face planting.

But, for whatever reason, most people tend to lean backward slightly with legs that move forward before the trunk so that the rest of the body has to be pulled along to catch up.” Indeed, even standing with good posture can be a problem for many people—we should look to keep ourselves properly aligned with the legs under the pelvis and the spine lined up directly above it.

When we walk or stand incorrectly, our bones and muscles are lined up incorrectly, which blocks the flow of the sciatic nerve (a nerve that connects the spinal cord with the leg and foot muscles). Such a blockage can result in sciatica, a condition that causes pain in the back of the thigh, calves and even the feet.

The biggest cause of poor posture stems from prolonged sitting. A 2012 study from the International Journal of Behavioral Nutrition and Physical Activity found that, on average, people spend 64 hours a week sitting, 28 hours standing, and 11 hours lounging around regardless of whether or not they exercised 150 minutes a week.That’s over nine hours of sitting a day. Prolonged sitting invariably leads to slouching, and comes with a host of other problems that are typical of poor posture, which include…

Muscle and joint damage
When you’ve been seated for an extended period of time, you begin to slouch. This leads to a ton of stress landing on the muscles of your lower back—particularly those of the posterior chain. When that happens, the spine’s natural arch is exaggerated, leading to a condition called hyperlordosis.  When we sit on our butts, our glutes become weak and they lose their primary role of hip stabilization and extension. In fact, by remaining seated for most of the day, your hip flexors are rarely extended and they become short and tight, thus limiting your range of motion.  Weak glutes are a real problem when it comes to our stability and producing powerful hip extension, which means a lot of our lifts at the gym will be directly affected through spending so many hours sat in a chair/couch. And don’t forget how how much pressure is placed on your cervical spine, neck and shoulders when you look down at the computer screen or your phone. The damage to your muscles and joints is only enhanced at the gym if you let poor posture dictate your movement patterns. Imagine how much stress must be placed on your bones, muscles and joints if you can’t keep a vertical spine during a back squat, or if you have a poor front rack position as a result of internally rotated shoulders (thanks to slouching). Yes, those mechanical faults can be attributed to poor form, but a lot of the time it’s a sign that your body is trying to compensate for bad posture. Over time, this can lead to muscular imbalances, as well as injury.

It also affects your heart and other organs
Dr. Joel Goldthwait was the founder of the orthopedic clinic at Massachusetts General Hospital in Boston in the early 20th century. When performing surgery, he noticed that “abdominal nerves and blood vessels are under tension in individuals whose bodies are out of alignment,” as is reported by ‘Energy Medicine; the Scientific Basis’ by James Oschman. Dr. Goldthwait also noticed that people with ‘faulty body mechanics’ (i.e. bad posture) displayed various cardiac problems that impaired circulatory efficiency. Goldthwait goes on, but you get the picture. Your posture directly impacts how well your body is able to move your blood, which is especially worrying considering how many vital nutrients (like oxygen) it carries to crucial systems (like your muscles). Slow blood flow allows fatty acids to clog the heart, which causes high blood pressure and elevated cholesterol. It can also cause blood and other fluids to pool in the legs, which can lead to varicose veins and the formation of dangerous blood clots called deep vein thrombosis. Poor posture can also affect your digestion and breathing, and places a lot of strain on your heart. A study published in the August 2007 issue of the “Journal of Neuroscience” suggests that strain in the neck muscles may contribute to higher blood pressure. In addition, the lack of decent blood flow means that there won’t be many nutrients  flowing to the brain, slowing our cognitive function and potentially leading to serious health problems—such as a stroke.

Don’t forget about your mood!
A study published in Health Psychology in June of this year studied what effect slumped or straightened posture had on the hearts and minds of 74 people in New Zealand. The participants were strapped into their respective postures (slumped or straight) with tape, then had their blood pressure and heart rates measured as they completed several tasks to assess their mood and self esteem (the tests included a reading task and the Trier Social Stress speech task). The results? “Upright participants reported higher self-esteem, more arousal, better mood, and lower fear, compared to slumped participants. Linguistic analysis showed slumped participants used more negative emotion words, first-person singular pronouns, affective process words, sadness words, and fewer positive emotion words and total words during the speech. Upright participants had higher pulse pressure during and after the stressor. Conclusions: Adopting an upright seated posture in the face of stress can maintain self-esteem, reduce negative mood, and increase positive mood compared to a slumped posture. Furthermore, sitting upright increases rate of speech and reduces self-focus,” study authors wrote.

What’s all this doing to your athletic performance?
Let’s recap: Poor posture can lead to damaged joints, bones muscles, stressed organs—including the heart, with blood flow in particular becoming inefficient—and a more negative mood and lower self-esteem than proper posture. In a high-intensity, constantly varied program such as CrossFit, athletes need to ensure that their body is healthy and operating properly to ensure good recovery and progress in their fitness and mental well-being. Poor posture directly interferes with that.

What good posture looks like and how to get there
Correct sitting posture:
Ideally, you want your head to be in a neutral position looking straight ahead; This can be a problem if your computer is on the desk below you, so find a way to raise your monitor up to eye level as this will keep your head in line with your torso and take the strain off of your neck and shoulders. Your shoulders should be relaxed with your elbows at your sides and bent 90 degrees. Your forearms should be parallel to the floor. If you are working on a computer, position the keyboard so that you can reach it without having to bend your elbows. Don’t lean forward with your chest, instead tilt your pelvis forward just slightly so that you’re sitting on your hamstrings rather than completely on your glutes. You can use the chair as a backrest, but try to avoid leaning back into it. Your feet should be flat on the floor—not cross-legged, as that can lead you to slouch.

Correct standing posture:
From the American Chiropractic Association
Bear your weight primarily on the balls of your feet.
– Keep your knees slightly bent.
– Keep your feet about shoulder-width apart.
– Let your arms hang naturally down the sides of the body.
– Stand straight and tall with your shoulders pulled backward.
– Tuck your stomach in.
– Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
– Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

Stretches to help you achieve good posture:

Downward-facing dog.
Downward-Facing Dog is a yoga pose that stretches the calves, hamstrings, glutes and muscles along the spine. To start, go on to all fours. Place your hands under your shoulders and position your knees hip-distance apart from each other. Lift your hips up and back, and relax your head in between your arms. Hold this stretch for three to five breaths. Do not practice this pose if you have a shoulder or wrist injury.

Hip flexor (Samson) stretch.
This is a great stretch to correct anterior pelvic tilt and enable greater range of motion in the hips. Begin in a lunge position with your torso upright. Be sure to have one knee directly below your hip and the other leg forward with your knee directly above your ankle. From this starting position, clench your abdominal muscles. Squeeze your ass to prevent your hips from extending forward. Be sure that your front knee does not extend past your front foot, and hold this stretch for 20-30 seconds before repeating with the opposite leg.

Foam roller bridge.
Lying on your back, place your arms out to the side, and externally rotate your palms so that they face the sky. Position your heels on a foam roller in front of you (hips knees and feet all in alignment). From this position, tilt your pelvis and pull your bellybutton down into the floor, ensuring you eliminate any space in the small of the spine. Keeping the roller still, start to drive up through the heels, all the while maintaining your body alignment. Make sure your glutes are squeezed as you drive up, keeping the emphasis through the bottom and legs, rather than the lower back. Hold at the top for five seconds before slowly returning to the starting position.

Thoracic spine opener.
Lie on your side and bring the knee of the leg that’s NOT on the ground to a slightly-above 90-degree angle close to your stomach (the knee should be resting on the ground). From this position, extend your top arm straight out and try to touch the ground on the opposite side of you. Open up your chest as you do so and try to keep your shoulders on the ground.


Teachers’ day is a special day for the appreaciation of teachers. And here at Non-Stop Crossfit we honor our teacher for all that they do.

“A good teacher is like a candle: it consumes itself to light the ways for others”

Thank a teacher today!


Medial tibal stress syndrome, known as shin splints, refers to lower leg pain below the knees on the fron side of your shins. this is commonly found amoung runners, but its one of the most frequent injuries in a sport that can afflict athletes

Symptoms of Shin Splints
Athletes will typically feel an aching pain on the inside of the shin when they finish running or exercising. if left untreated, the pain is develop to more burning sensation, and can provide discomfort in a middle of the workou.

What the hell is a shin splint, you may ask?
Theories say its the ranging from muscle inflammation to a small muscle tears in muscles that have pulled away from the bone. Studies point toward the overuse of injuries of the tibia (larger bone in your shins)

The tibia bears a lot of body weight, so when you run the bones bends slightly backwards as you foot strikes the ground. This puts a lot of force on the medial side of the shin.

Causes includes:
1. flat feet, rigid arches
– Causes uneven pressure distribution on the lower leg
2.Poor rehab from prior shin splints
– without fully recovering from previos injury raises the risk of havinf recurring issues
3. Running Downhill
– places your foot in a plantar-flexed position, so there’s additional stressplaced on the front of your shin when you foot hits the ground

1. REST/ice
2. Proper/New foot wear
3. Strengthening muscles
4. Heel Raises
5. Toe Taps


Boxing can increase indurance, strength, and speed.

Our Boxing Workout consist of:
1. Jump Romping
2. Heavy bag
3. Speed Bag
4. Running
5. Shadow Boxing
6. ETC..
Boxing combines power, speed, agility, indurance, strength into one. if you’re not looking to become a boxer, you can use boxing as a cardio or even as a self defense class.

Join Us every Thursday at 7:30pm
nonmembers: $15
members: $10


Habitual behavior usually goes unnoticed in the person doing it; it’s a routine, something that happens unconsciously. Because of this, breaking a bad habit can be all the more difficult. Step one, acknowledge the behavior. Here are 21 bad habits that could be keeping you from becoming a better CrossFitter.

1. Placing too much focus on others
Focusing on others instead of yourself can impact your performance in many ways. For one, there is no use in wasting energy getting down on yourself when another athlete does well on a movement you struggle with. Everyone has weaknesses and everyone has strengths. Second, stop worrying so much about what others think of you. So what if you finish last, make a funny face when you squat or have an unusual grunt when you exert yourself. What’s important is that you feel good about YOU during the WOD. Ya dig? (more…)


Over 10 million humans on our precious planet Earth now practice some form of CrossFit. Of those 10 million, the majority (an estimated 60%) are women. This article is geared specifically for them.

Here are 10 tips that might make your experience inside the box a little bit smoother.

1. Check your pants. Those workout pants might look crazy cute, but will they ride down your butt in a deep squat? Make sure your workout gear fits you well and comfortably. There’s so much to focus on at the box—making sure your butt or boobs stay in their place shouldn’t be one of them.

2. Don’t worry about getting big. Women have far less testosterone than men. To build significant mass you’d have to make it your goal to do so, take supplements, eat a ton and work really, really hard to ‘get big’. If you’re not doing that, then packing on big muscle won’t happen naturally.


Nonstop Crossfit Summer Camp is just around the corner and its a great way to keep your kids active this summer!

Each week will include daily Crossfit Kids workout, sports, outdoor activities, and field trip.

For more information please call (305)627-5010



Double-unders: You either love ‘em or hate ‘em.

Perhaps some days you’ve “got them”, and other days you don’t. You may consider them a break between other movements during a WOD, or just an annoyance that you have to fight through so you can get back to the bar.

You’re tired of scaling to singles every time the word “double-unders” is written on the whiteboard—but you just don’t know how to break that barrier. You jump higher. Try to focus on timing it just right. Flick your wrists harder. But no matter what, the rope inevitably whips the back of your legs or tips of your toes. What gives?!


Some athletes and experts swear by ice baths, while others say they’re useless or even detrimental. Hilary Achauer investigates the potential end of the Ice Age.

Maybe CrossFit athletes have a thing for pain. The event is over, they’ve survived whatever crushing test was put before them, and instead of finding the nearest chair, many competitive CrossFit athletes decide to prolong the agony by submerging themselves in a tub filled with ice water.