Nothing to lose

We know this year has kicked a lot of our butts.

So much uncertainty. So much that can’t be controlled.

There is one thing you can own though: YOUR HEALTH.

Looking better and feeling better are directly tied to your health and fitness.

You don’t have to wait until the New year, Lets do this now!

We will provide the right coaching, support and accountability you need to achieve your goals faster than you realize.

We want to give you the opportunity to try us out before you make a commitment. No strings attached, no questions asked after 7 days of joining our gym, if it’s not for you, we’ll give you a full refund.That’s right. 100% refund.  If there was ever a time to give our gym a try, NOW IS IT!

With all this craziness in the world, let’s make sure you are as healthy as possible. You have nothing to lose and everything to gain.


Get Fit, For A Change…

If you have ever tried to start a new healthy habit or perhaps eliminate an old one you know difficult change can be.

Our bodies are adaptation machines however and will adapt to the stimulus they experience most frequently. One way to prime your body for change is to exercise. Exercise causes a whole host of changes in your physiology that can make learning a new habit or skill easier. It is also a great replacement for bad habits you are trying to eliminate. Whatever your goal may be fitness can play a huge role in your transformation. The most important part of change is starting, taking action towards your goal. Even if you slip and fall it is way better than never having tried at all.

“Anything worth doing is worth doing poorly” -G.K. Chesterton

That’s why if you are interested in pursuing a new career, relationship, or habit you should make it a priority to dedicate time each week to rigorous physical exercise. Exercise has numerous physical benefits but it goes beyond that. The way you eat and the way you move your body has a direct impact on the way you think, your mood, and how you make decisions.

Improving cognitive function can give you the energy and mental stamina to make other great changes in your life. Numerous studies have shown significant brain benefits as a result of both cardiovascular and resistance training routines. Exercise has been proven to increase the release of the neurotransmitter serotonin and other neurohormones like the endorphin dopamine. These act on the opiate receptors in our brain to reduce pain and boost pleasure.

“Nothing will work unless you do.” -John Wooden

Exercise has also been shown to stimulate the growth of the hippocampus, synapses, and glial cells in your brain. The hippocampus is responsible for memory and individuals who exercise are able to better recall information.

Synapses are the junctions where our cells communicate with one another, sending signals throughout the body that guide our actions. Exercise stimulates the growth of synapses which helps reinforce learning. The stronger we develop neural pathways through our synapses the stronger we reinforce the pattern. If you are trying to learn a new routine or information exercise can help.

Glial cells provide support and protection for cells in the brain and central nervous system. Exercises stimulates the growth of these cells helping you literally build a bigger brain. It is believed that a bigger brain leads to enhanced cognitive function.

Exercise also increases blood flow, improves our hormonal balance, and aids digestion and insulin sensitivity. These are all tremendous factors in our ability to be alert and energetic. If you are looking for the attitude, attention, and focus to make positive changes in your life then exercise will help you.

If you don’t know where to begin when it comes to fitness or any other change you want to make in your life get in touch with a coach who can help you. A coach will help you evaluate your situation and come up with a plan that fits your needs and lifestyle. A community that is focused on fitness and self improvement will also help you stay dedicated to your goals.

Get Started Now 

November Ladies Outing

Fun ladies outing conquering Go Ape treetop ropes course and zip lines this weekend!  Thank you to Katie F.  for organizing!

Make sure to check our Facebook group for the next adventure. 🤩

Why I outsourced my affiliate programming…

So it’s probably no surprise that we do not do our own programming in house. While I still modify, construct and prescribe programming I generally do not modify it when it rolls in from Mayhem each week. I feel like I owe you a good explanation. I’ve narrowed it down to 3 main areas of why, so here it is:

**Consistency: **
While I am no stranger to the inner workings of programming and I have a few wins under my belt for high level coaching it is simple if you are a one man band. I know that there are gyms that parade the fact that they do their own programming. I applaud that! Programming is a challenge. I’ve been in this space for over a decade and it’s not easy to program for a range of different people. However, If you’re the only one running the show, you can make changes and modifications on the fly. AM class is too easy, switch it up and throw a mystery component in or it’s too hard, time cap the work and modify the evening. Not seeing this or that change up your plan mid week and move on. The beauty is that you have nobody to answer to but your own coaching madness. I knew long ago that I could not impact the lives I wanted to by being a solo gig, so I needed to be a home to raise up great coaches. In order to do that I needed consistency. The amount of content that is provided is more than I could ever produce on my own. The coaches have in-depth access on how to present and provide consistency in the class from 5am to 7pm. We are all pulling from the same playbook and we all have the ability to deliver quality coaching that you have all come to love.

**The Febreze Factor**
When researchers at Proctor and Gamble (P&G) discovered Febreze, it was a scientific breakthrough. They had discovered a product that could neutralize unwanted odors, everything from animal smells, to rotten eggs. Now they just needed to figure out how to market it. They started by giving product samples away in a small number of cities to learn how people used the product. While they had discovered a revolutionary product they could not figure out why sales would not take off. Every attempt to market Febrezes ability to eliminate odors started out with sales small and only resulted in them getting even smaller. The campaign to launch this product almost failed. Until one home visit was to a cat lover. Even before the marketing researchers entered her home, they could smell the odor from her nine cats. When they asked her about the smell, she replied “what smell?”
Darn! Like millions of other pet owners, she didn’t know she had an odor problem.
P&G was trying to solve a problem that people didn’t know they had, so they were not looking for a solution. One thing I know is that I don’t know everything. The problem with doing your own programming is that you can become nose blind to your own shit. I am humble enough to accept that I will never arrive. It doesn’t mean that I have given up on my craft as a programmer (I love to write up programming), It just means that my bang on my chest ego can take a back seat to providing a well developed program that utilizes an extensive team to produce. Which leads me to the final reason.

**The depth of the bench**
I love research so I ‘ve got a story (if you follow Cleveland sports you know this one). I stole excerpts from sources so don’t publish this.. My English teachers would flip.:
The 2015–16 Cleveland Cavaliers season was the 46th season of the Cleveland Cavaliers franchise in the National Basketball Association (NBA). The Cavaliers won the 2016 NBA championship, the first NBA championship in franchise history.
In the playoffs, the Cavaliers swept the Detroit Pistons in four games in the First Round, then swept the Atlanta Hawks in four games in the Semi-finals, before finally defeating the Toronto Raptors in six games in the Conference Finals to reach the NBA Finals for a second consecutive year. There, the Cavaliers faced off against the defending NBA champion Golden State Warriors, the team that defeated them in the previous year’s NBA Finals in six games, and were coming off of a record-breaking regular season, where the team posted a league-best 73–9 record.
The Cavaliers would go on to defeat the Golden State Warriors in the 2016 NBA Finals in seven games, coming back from a 3–1 series deficit to avenge their loss from the prior year. (from Wikipedia, are you happy?)
But how? When they went up against them the year before they lost. They added depth to the bench.
From Fansided website:
“Before the Cavaliers pulled the trigger on these big trades, their defense was simply unwatchable. Teams would carve up the Cavalier defense, getting anything they wanted at the rim, with little to no resistance. At times, it almost seemed the Cavs were playing 4-on-5 on defense, as the opposition seemingly always had an open man on the floor, whether it be an open player on the perimeter or under the basket, Cleveland’s defense was losing them games. All of this factored into the Cavs spending majority of the first part of the season 29th or 30th in the league for defensive rating, as the Cavs D became the laughing stock of the NBA.
That has now changed though, thanks to the aforementioned acquisitions of Mozgov, Shumpert and surprisingly, Smith. Not only has the trio brought some great defense to Cleveland but they have also raised the defensive efforts of everyone around them, mainly Kevin Love and Kyrie Irving, two players who have never exactly been defensive minded in the past.”

So you’re only as good as the depth you have to your bench…. And if you’re the only one on the roster it’s safe to say you’re one bad day away from a shutout.

Mayhem provides that level of Depth:
Rich Froning
Darren Hunsucker
Tasia Percevecz
Chris Hinshaw (aerobic Capacity)
Sage Burgener (Weightlifting – Daughter of Coach Burgener)
And more!
Plus workout testing by high-level CrossFit games athletes.
I am confident in my ability to write programming as well as any of them, but together as a team is not even in my realm of possibility.
My job is to provide the highest quality coaching to get you safely to the results you want.
That comes from 2 things:
– Good progressive, tested and proven programming
– Consistent focused coaching

The rest is on you. The programming is as good or as terrible as you want to make it. At the end of the day it’s going to take your commitment to the plan to make your fitness goals a reality. I will do everything in my power (and so will the coaches) to make your goals visible. You just have to meet us halfway, we can’t lose weight or get stronger or faster for you. Hard work and a focused effort is the only way to crush your goals


8 Delicious and Functional Fall Foods

With Halloween right around the corner and Thanksgiving and Christmas following close behind it’s a great time to start thinking about the change of the season. The last 3 months of the year present a great time to come together with friends and loved ones. The pinnacle of these gatherings is often the food and treats that are shared.

For some folks, the buffet of rich foods and desserts can be a real challenge. Know that it’s okay to indulge in some of your favorite treats. Just focus on filling up with delicious foods that also have health benefits first and staying active. Let’s fork up 8 Delicious and Functional Fall Foods that you should focus on eating!

Brussel Sprouts

Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptophan. It also contains zinc, selenium, and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of protein. Don’t be afraid to double down on turkey if you’re missing out on other healthy options at the table.

Pumpkin is rich in potassium and vitamins A, C, and E. A serving of pumpkin also contains more than 20% of your daily recommended intake of fiber. This fun fall food can be prepared in a variety of ways so try to keep this dish simple and not too sweet by doctoring it up with freshly ground cinnamon and a little sea salt. And no, a pumpkin spice latte does not count!

Squash a tremendous source of beta carotene, manganese, and antioxidants like vitamin C. It’s also a great source of potassium that is associated with lowering blood pressure. A roasted acorn squash with a little grass fed butter and some lean protein can be a simple and delicious harvest dinner!

Apples are a fan favorite when it comes to fall foods and a fun fall activity. They are a great source of Vitamin K, potassium and immune-boosting Vitamin C. “You also get plenty of dietary fiber (pectin) from this delicious fruit that can help you feel satiated. Eat this fruit whole, add it to a salad, or make it the foundation of a healthy dessert. Bonus points if you pick your own!

Cranberries are a fall superfood high in vitamins, fiber, minerals and antioxidants. They are also correlated with reducing the incidence of urinary tract infection and contain immune boosting properties to boot! Rather than buying pre packaged cranberry sauce try making your own with fresh squeezed orange juice for a healthier alternative.

Pecans are a great source of Vitamin E (which is both immune-boosting and anti-inflammatory) as well as B-vitamins and magnesium which are essential for a healthy heart and muscle function. A handful of pecans make a great snack but some pecan themed desserts can be loaded with sugar so proceed with caution.

Brussel Sprouts
Brussel sprouts are a cruciferous vegetable that contain potassium, iron, and heart-protective B vitamins—including B6 and thiamin. Brussel sprouts also contain prebiotic which feed the healthy bacteria in your gut. You can’t get enough of this crispy crunchy veggie!

Beets are a go-to fall food when it comes to fiber, iron, potassium and folic acids. This superfood can be prepared in a variety of ways from roasted beets and beet chips to a nice cold glass of beet juice to help you detox.

There you have it. 8 delicious and functional fall foods that you should aim to incorporate into your diet this season. Have more questions on how to get in the groove with healthy dietary choices this fall? Get in touch with one of our coaches and we’d be happy to help!

Member Spotlight – Meet Adam

Love having you in class Adam, you always bring positive energy and make the workouts fun. Absolutely the biggest hype man at 5:30am!! Thank you for being part of Unbroken. 💪



A: I joined Unbroken because I needed to make a change. I had tried the traditional gym workout so many times in the past and nothing ever seemed to stick.


A: My biggest accomplishment is achieving my first goal of consistently attending classes for for 4-5 days per week through the first month.


A: My goal is now a minimum of 5 days a week with a bonus day of training on the weekend. This is a goal for the next 6 weeks, then it is on to attacking my diet.


A: My all-time favorite memory happened on either my second or third class. It was a partner workout, and I remember thinking to myself that I didn’t want to let anyone down since I had not put that much time in yet. But without hesitation Honie asked me to be her partner, and that feeling of being welcomed into the group was overwhelming.

A: The team/family atmosphere is amazing. Knowing that the person next to you is going through the same physical and mental struggle as they work through the WOD drives me. But the most rewarding is afterwards, because obviously you are proud of yourself, but the feeling of watching other complete the workout is even better. There are two feelings that happen, 1 watching others finish before you is motivating to continue to push yourself, and 2 watching others push themselves to finish is unexplainably rewarding.

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2018.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

“If you’re worried about the price of getting started, you should see the cost of staying exactly where you are.”

So what are you going to do?


Schedule your free Class here. 

Member Spotlight – Brian D.

Meet Brian. 💪 Love seeing you progress, try new things and continue get better every time you come in. Thank you for being part of Unbroken.

A: I had a lot of encouragement from my girlfriend Michelle in joining (July 2020) but most importantly I was looking to make major health changes as I get was getting migraine headaches really bad. Between my diet and exercise lifestyle changes, I have felt a million times better and my migraine are very seldom now..

A: Doing a 30″ box jump. I didn’t have a lot of fear of not trying it for the first time but once I tried it the 30″ box jump the first time, I felt like that I conquered the world after doing them.

A: Everything…LOL! I still have a lot to work on as I can’t do a lot things (i.e. pull ups, rope climb, handstand).

A: Lots of good memories are being made so I can’t think of one in particular. Really have been enjoying with hanging out with the other members and my girl Michelle.

A: Knowing that I continue working on getting healthier every time I come. Plus, my migraines are completely under control which I don’t want to go back to those old ways and not feeling well.

Member Spotlight – Meet Joan

We love having Joan in classes. She’s always happy to get to work and always encouraging to other members. Thanks for being part of Unbroken, Joan! Keep up the great work!

A: I’m trying to get healthier and I realized I could help out a locally owned business.

A: Actually running 400m without stopping and doing better burpees (better being the key word)

A: Just trying to keep plugging away at getting a bit better every week. Also trying to get a handle on my sugar addiction.

A: Class #2 when we were to climb the rope and realizing I wasn’t the only one that was not able to do it. Coming to class was way less intimidating after that.

A: The people (coaches and other classmates)! I thrive on classes that are at a set time that engage more than just me.

Home Workouts

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants!