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CrossFit is built on three core modalities: gymnastics, monostructural movements, and weightlifting . Each plays a unique role in developing well-rounded fitness: Gymnastics: bodyweight control and coordination (pull-ups, double unders, handstand push-ups). Monostructural: cardio and endurance (running, rowing, biking). Weightlifting: raw strength and power (snatches, squats, cleans, deadlifts). At RegenX Fitness, we structure our programming in 4-week cycles. During each cycle, we emphasize specific movements within every modality. For example, one cycle may focus heavily on snatches, back squats, or strict handstand push-ups while weaving in cardio pieces to build conditioning. We also program with different workout formats to create varied stimuli: AMRAPs (As Many Rounds/Reps As Possible) : Build endurance and mental toughness while encouraging athletes to pace themselves. EMOMs (Every Minute On the Minute) : Excellent for skill building, reinforcing technique under fatigue, and maintaining consistency. For Time Workouts: Develop speed and intensity, pushing athletes to complete a task as efficiently as possible. Within each of these formats, we vary time domains, each of which taps into a different energy pathway in the body: Short (0–2 minutes): Targets the ATP-PC system — raw power, explosive strength, sprint capacity. Moderate (2–10 minutes) : Engages the glycolytic system — high-intensity efforts that build stamina and grit. Long (10+ minutes): Relies on the oxidative system — endurance, pacing, and aerobic efficiency. By training across all these pathways, our athletes build the ability to perform at high levels whether it’s a short burst, a mid-range grind, or a long test of endurance. Another key feature of our programming is how we pair strength days (bench press, deadlifts, squats) with accessory work. While the big lifts train major muscle groups, the accessory movements target stabilizers and smaller muscles. This balance builds stronger joints, prevents imbalances, and enhances overall performance. This isn’t just random mixing—it’s a strategic, progressive approach designed to help members get stronger, faster, and more resilient over time. -Frank Hurtado

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Here’s the scenario: You get busy during the holidays. Really busy. You’re running around everywhere, you’re hosting relatives and friends, you’ve got all sorts of social commitments, and the kids’ schedules are packed with recitals and games. So you skip a workout. Then another. All of a sudden, it’s been a week since you hit […] The post Remember that something is always better than nothing. appeared first on Regenx Fitness and Nutrition.

Whether you love them or loathe them, you can’t avoid numbers in life. Think about all the places they come up: speed limits, prices, phone numbers, bank accounts, appointment times and so on. (We won’t even talk about doing taxes!) Numbers are also a big deal to us. Here’s why: Numbers help us track your […] The post Let’s talk numbers! appeared first on Regenx Fitness and Nutrition.

1. Schedule your workouts. Things are going to get busy in September, and time is kind of like space in the basement: It gets filled with clutter if you don’t protect it. Don’t let stuff expand to fill up all your time. Right now, pull out your calendar and schedule your workouts for September. Once […] The post BLOG: Top Tips for Fall Health and Fitness appeared first on Regenx Fitness and Nutrition.

Push-ups may sound simple: You just lower your body to the floor and push back up again. But doing them correctly involves using several of the body’s major muscle groups, and that’s why the bodyweight exercise can help you build serious strength. Many people typically think of push-ups as an upper-body exercise including myself  but […] The post Blog: Push-ups.  Why do them? appeared first on Regenx Fitness and Nutrition.

Sweat evaporates off our skin which allows for heat loss and cooling. However, when we sweat, we also lose water and electrolytes (i.e., “salts” such as sodium, chloride, potassium). Drinking enough water and having enough electrolytes is necessary for our bodies to function properly.  We keep hearing about this massive heat wave hitting the US.  […] The post Heat, Hydration, and Electrolytes appeared first on Regenx Fitness and Nutrition.

Remember in the gym when every day was max out day.  Those days are over and it is time to take a better approach to building strength.  When you max out all the time, you are losing the ability to get GAINZ and more likely to hurt yourself.  You are neglecting hypertrophy adaptation.  Hypertrophy training […] The post Why NOT Max ALL the time  appeared first on Regenx Fitness and Nutrition.

Blog: Two Restaurant Hacks “What do I do when I don’t have control over my food choices?”  That is the #1 question we get from our nutrition clients when referring to dining out.  The problem is that in many cases we get to the restaurant feeling ravenous because we waited too long to eat. In […] The post Two Restaurant Hacks appeared first on Regenx Fitness and Nutrition.