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3 Tips to Build Strength

Building strength is an essential part of overall fitness and can improve your performance in numerous areas in workouts. While there are many different ways to build strength, some methods are more effective than others. In this blog, we will discuss three ways to help build your muscle strength. What

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LMNT: Stay Salty, Everyone!

LMNT is an electrolyte salt packet that has become increasingly popular in recent years, especially here at RF! It contains a balanced blend of sodium, potassium, and magnesium to help replenish electrolytes lost through workouts or daily activities. Let’s chat about the benefits of drinking LMNT! A common fact that

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3 ways to improve your Assault and Echo Bike!

The assault bike or rogue echo bike is (in my humble opinion), one of the best pieces of equipment to build your cardiovascular capacity! That being said, it is also one of the most challenging things you can do in the gym. Here are some things I’ve learned in order

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How to Fuel Your Body During A CrossFit Competition

There were a lot of lessons learned after sitting back and reflecting on how my first partner CrossFit Competition went. Going into it, I had asked some members around the gym about what they’ve done in the past and what to expect when it came to nutrition, how they warmed

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4 tips to help you sleep!

Sleeping is arguably one of the most vital things we do. It affects our mental and physical state, our health and pretty much everything else that we do! With all that being said, it is also one of the most neglected things in our lives. I’ve said it multiple times,

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My Top 3 Supplement Recommendations

Supplements. You see them everywhere – grocery stores, gyms, magazines, TV, online, social media, heck, the front of our lobby! They’re promoted as a way to gain muscle, energy, focus, lose weight, etc.; and the amount of options is overwhelming. Supplementation is effective, however, it should be viewed as just

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Why You Should Be Supplementing With Magnesium

If there were an MVP award for minerals, then magnesium would be a frontrunner. Magnesium is one of the most important minerals needed in by our bodies because it is necessary for heart health, bone density, sleep quality, and smooth muscle cramping. When it comes to nutrition, real, whole foods

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