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2017 CrossFit Open

2017 CrossFit Open

The Open is upon us! Register now to join the world in the biggest online CrossFit competition. The 5 week competition starts on February 23rd. Each week, Squad will be hosting Friday Night Lights. Each Friday night at 6pm for 5 weeks, we will host the workout in a competition style format, in heats. This will give each athlete a chance to perform the workout with a judge. Don’t miss out on this exciting opportunity to be a part of an even larger community. Each workout will also have a ‘scaled’ option. Register here

Wellness Series Part 2: The Power Of Digestion

Wellness Series Part 2: The Power Of Digestion

For many of us within the ‘Squad Community’ that are exercising often and at high intensities, proper recovery (which is pivotal for overall and continued wellness), is neglected. Through my own personal journey I’ve learned that our gut plays a huge part in the overall puzzle of life balance. I remember in my college football days at Liberty University where I was completely oblivious to gut health, I was constantly battling stomach pains, constipation, and low energy levels throughout most of my day. Not really understanding why this was, I just kept pushing through till I graduated. Once my adult life started, I was still battling these feelings of constant dragging, stomach pains and indigestion after meals.  This was often worse over the Holidays, when the many gatherings with friends and family included eating, drinking, or simply overindulging!


Then came what I will now call my “Great Awakening” when I found Crossfit. Once I was integrated into this community of constant health awareness and education, it became apparent that this gut discomfort was abnormal and needed attention. I slowly started to understand more and more, through my studies with OPEX (Optimal Performance Training) how the body’s physiology really works. How the energy we put out (exercise/physical activity) needs to have a specific plan of energy (nutrition/recovery) going in. How these systems all work together, and may need some maintenance to achieve optimal performance inside and out. Our genetic codes are those of our ancestors, and are not made for processed foods, artificial everything and pharmaceutical drugs. So it is vital as we piece together what it truly means to be “healthy” that we have an understanding of each system.


Why is digestive health so powerful?


What most people do not realize is that 80% of our immune system is stored in the digestive tract. Our gut is the second biggest part of our neurological system. A lot of health issues can start with our digestive tract.


As we continue to train hard and challenge our bodies to perform better and stronger, our bodies have a system in place to rebuild, replenish and grow in order for us to adapt to the stresses we are putting our bodies through. One of the main processes is our digestion of food and nutrient uptake from the foods we eat. The digestive tracts roles are;


  • Ingestion of food
  • Secretion of fluids and digestive enzymes
  • Mixing and movement of foods and waste through the body
  • Absorption of nutrients
  • Excretion of waste


All of the roles are vital and linked as our muscles need nutrients like Protein, Carbohydrates, and Fats to rebuild and reboot the body. If the digestive tract is overloaded, under supported ailments will arise and likely get worse over time. Our muscles will lack what they need and recovery will be staggered.


On the general health side, if we have digestion issues, our immune system is affected and could cause problems associated with our colon and prostate (the latter obviously only men). Along with numerous other ailments, if our gut is out order it can throw the entire system off.


What kinds of Digestive disorders might arise?


According to The National Institute of Diabetes and Digestive Diseases 60-70 million people in the US are affected by digestive disorders. That’s almost 22% of the entire population of the US, evidencing that this is very prevalent topic and trying some natural remedies to help support your gut could help avoid more serious issues.


Symptoms to look out for if having digestive issues;


  • Indigestion after meals
  • Constipation
  • Unusual stomach or gas pains
  • Fatigue
  • Unexplained weight loss
  • Diarhea
  • Blood in stool


So if you are not going to the bathroom and having a bowel movement several times a day, your digestive tract may need some maintenance. Eating a clean and balanced diet will make it much easier on your stomach to digest and recovery. The more processed garbage we eat the more we ask of our gut to do. Much like us it become overstressed and can break down.


What can you do to help support your digestive tract?


These are supplements I currently take on a regular basis, and have seen increased gut health, which in turn, improved my overall wellbeing and physical performance. Think of these natural supplements as stress reducers for your stomach.


  • Probiotics– they are actual live bacteria that fight bad bacteria inside the gut. Probiotics have been associated directly to enhancing digestion, increasing the good flora of the stomach, reducing inflammation, and improved immune system function.


  • Digestive enzymes– enzymes are a chemical reaction that break down foods into smaller components to be digested. With today’s diet not being what our guts are used to (compared to our ancestors), supplementing with some plant based digestive enzymes has helped relieve many who struggle with indigestion, and absorption of food.


  • Kombucha– is a fermented tea that is rich in probiotics, enzymes, vitamin B12, glucuronic Acid, Lactic Acid, and other nutrients. This healthy elixir is tasty way to help get the gut some enjoyable maintenance.  


Like many people, I have my favorite brands and flavors which I’d be happy to talk with you about if you are looking for recommendations.  But ultimately I encourage you to find what works best for you.

Hope this helps.

Derek Bishop



SundayChristmas Day: Closed

Monday, 12/26: 9am CF, 10am CF, 11am BC. Then normal schedule rest of the day.


Sunday – New Years Day: Closed

Monday, 01/02/17: 9am CF, 10am CF, 11am BC. Then normal schedule rest of the day.


5AM CrossFit Class – Starts 10/3

5AM CrossFit Class - Starts 10/3

The CrossFit Squad is expanding its schedule and adding a 5am CrossFit class to the mix. Lets go early birds, tell your friends and let make sh#t happen!! Done by 6 and ready for the day!

This class will start on Monday October 3rd, and will be Monday – Friday.

Labor Day Hours

Labor Day Hours

We will have limited hours on Monday 9/05/16 (Labor Day).

8am Bootcamp

9am CrossFit

10am CrossFit


Enjoy your day!!

West Palm Hero Bash – November 12th

West Palm Hero Bash - November 12th

Mark your calendars, The CrossFit Squad is hosting another competition on Saturday, November 12th!

It’s called the Hero Bash because its the day after Veterans Day, and it will have a ‘Hero WOD’ theme. There will be 3 divisions, all teams of 2: MM, FF, MF (RX & Scaled). So for now, grab your partner and start getting ready! As always, its bound to be fun, challenging & create great memories! A portion of the proceeds will be donated to the Wounded Warrior Project.

CLICK HERE for Event page and registration.

Wellness Series: Part 1 of 5

Wellness Series: Part 1 of 5

Managing Stress


In today’s day and age managing stress is the one of the hardest aspects of our adult lives. Between our obligations, careers, health, family, and community there is often very little down time. I know this is definitely something I struggle with as small business owner, competitive athlete (hanging on by a thread), Personal trainer, programmer, brother, uncle, etc…. There have been numerous occasions where I’ve had clients of mine, gym members or family members tell me I need to relax more and take a vacation. The fact is managing stress takes a conscious plan to be able to get under control.  


  • What is Stress?


According to Elizabeth Scott M.S. in her article What kind of stress is Good for You, stress is, “anything that alters our homeostasis”. In other words anything that causes your body’s natural biological state to change. It is important to understand that physical feeling of not feeling well can actually be a psychological stressor. Not a physical ailment at the moment, but if not taken care of properly can definitely turn into just that.


Not all stress is bad, there is such a thing as good stress. For example, stress from a job interview which you were able to focus and perform well enough to earn to the job is good stress. Stress that pushes to strive for more in any area can be positive. So if you’re a crossfitter and closing in on a sub 3 minute Fran for a lifetime PR and that jolt of adrenaline takes over and you capture the moment and conquer Fran…that was a good form of chemical change inside your body to get the intended results.


With that being said bad stress is something we all deal with, and  need to understand in order to be able to manage.


  • How can we manage Stress?


1) Identify the stress. The three stress emotions as identified by the APA (American Psychological Association) are emotional distress, anxiety and depression. Everyone runs across these issues in life. The ability to understand which emotions you are feeling, why you are having these emotions, can go along towards resolving the underlying issue.


It is perfectly normal and recommended to find professional help for some of these issues, as we ourselves may not have the tools at the present moment to overcome or understand what is going on completely. If the chronic stress is emotional or mental, seek after a psychiatrist. If the stressor is physical, seek a doctor or physical therapist and let your coach know. The most important part is being aware of the issue then acting upon it.


2) Be Organized. I know for myself being organized (which anyone that knows me will tell you), is very difficult for me. But when I focus on knowing where I am supposed to be at all times it allows my mind to relax and become much more effective while performing tasks.


“According to a study performed by neuroscientists at Princeton University, when they looked at people’s task performance in an organized versus disorganized environment, the results of the study showed that physical clutter in your surroundings competes for your attention, resulting in decreased performance and increased stress.”


Another tip which has allowed me to be more effective is using the calendar on my phone. Planning every minute of the day the night before allows us to wake up with less stress and get after the day. Having a clear cut plan of action allows you to focus on the present moment.


3) Relaxation exercises. Sounds corny but it can make a difference to take 15-20 min a day to break away and help yourself compose. I can relate as I find the 20 min of ROMWOD I do a day relaxing and helps me finish the rest of the day with a calm but focused mind. There are many ways to go about relaxing. One of the ways I found that would be more relevant to us crossfitters is, Progressive Muscle Relaxation. According to the Mayo Clinic.


In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.

This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations.


One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.”


Whatever the activity is find 15-20 min a day to compose yourself and pull away from the rat race. Refocus, adjust and act with deliberate execution. At the end of the day equip yourself with better tools to deal with the stress coming your way. One of life’s few certainties is stress, in all shapes and sizes.


Thanks for taking the time to read this!!! Hope it helps!

Coach Derek

The Nutrition Challenge is Coming!!!!!

The Nutrition Challenge is Coming!!!!!

The CrossFit Squad’s Fall Nutrition Challenge

Starts: September 5, 2016

Ends: October 3, 2016


Cost: $30

We are so excited to be announcing a new challenge to bring us into the fall season.. Like many others, this challenge is going to first and foremost be a “reset” to hopefully allow everyone to get back on track. Nutrition is a huge part of results. You truly can not outtrain a bad diet. This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, and biomarkers amongst many other things. Below you will find the details.


The first nutrition meeting will take place on Sunday August 21 at 11:30 AM. This will be the meeting to start the challenge, as well as go over all the details of the expectations, benefits, and rules of the challenge.This will also be the time to get your initial measurements/body fat% and pictures taken. **Note, body fat percentage needs to be done BEFORE exercise.


Cleaning Out the Closet! (15 days)

Micronutrients for Health Longevity!

The first 15 days will be the time for us to clean out all the junk food and truly learn how to feed our bodies nutrient dense foods while eliminating those that can create a breeding ground of the ailments that are plaguing our current society. Based on the first sentence of the “100 words of fitness” (Greg Glassman), you can be prepared to “eat meat and vegetables nuts and seeds, some fruit, little starch and no sugar.” This is not to be taken lightly as an easy task, but we have found that two weeks is just enough time for you to start feeling the benefits of a clean diet! Points will be deducted based on the size/amount of your variance from the allowed foods.


Dialing it in! (15 days)

Macronutrients for your energy needs.

The second phase of this challenge is going to be based on dialing in the amounts of the foods we eat, as well as balancing them out in a ratio that fits your individual needs. In addition to getting points for logging your food and coming within a range for the day in your proteins carbohydrates and fats. We will also go over things like nutrient timing and how to tweak the numbers to suit your specific goals.


For a complete guide, including the points system and other common questions please



Cash prize for the top male and female finishers!

The Point System

Part 1 (Day 1-15)

4 Points:  Perfect day of eating.

Example:  No cheats.


3 Points:  One minor slip.

Example:  Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one Cheerio, one bit or sip of anything that is not allowed.


2 Points:  Significant slip, but not an entire meal.

Example:  One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.


1 Points:  Major slip, a full meal went bad.

Example:  You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.


0 Points:  More than one meal went bad throughout the day.

Example:  You went off the rails at dinner and then went out for drinks.


Bonus points:

1 bonus point for working out at a CFNE class (no more than 6 points in a 7 day time span)


Part 2 (Day 16-30)

4 Points:  Perfect day of eating.

Example:  No cheats.


3 Points:  One minor slip.

Example:  Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one Cheerio, one bit or sip of anything that is not allowed.


2 Points:  Significant slip, but not an entire meal.

Example:  One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.


1 Points:  Major slip, a full meal went bad.

Example:  You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.


0 Points:  More than one meal went bad throughout the day.

Example:  You went off the rails at dinner and then went out for drinks.


Bonus points:

1 bonus point for working out IN a SQUAD class (no more than 6 points in a 7 day time span)

1 bonus point for being within 10 grams of your Protein Requirements

1 bonus point for being within 10 grams of your carbohydrate requirements

1 bonus point for being within 5 grams of your fat requirements

Free Trial Thursdays

Free Trial Thursdays

Hey Members,

Love CrossFit? Love your friends and family? Spread the good word.

We invite you to invite a friend to come and join you in a WOD at The Squad, and show them what it is that you do everyday! The programming will be structured so that the movements are not too complex, but the workout will be be challenging as usual.

Starting this Thursday, August 4th, you may bring a friend to any scheduled CrossFit class. If they love it, they can then attend our FREE Onramp (Foundations) course on Sundays from 8:30-10:00AM, where they can learn the foundational movements of CrossFit. (Must have local ID)

Bring-a-Friend Image

Games Team!

Games Team!

Huge congrats to The CrossFit Squad team for representing well in their first competition at The CrossFit Games in Carson California. They were amongst the 40 most elite teams world-wide, to find the fittest team on earth. Welcome back Derek, Corey, Vince, Brittani, Monique & Jaci. More pictures coming soon!

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