We believe in meeting our clients at there current fitness level. We have all ages, sizes, and fitness levels in our classes. All exercises are scaleable to meet the clients where they are.



CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.



Recover: Yoga is for ALL Athletes
Blog, Recovery

Recover: Yoga is for ALL Athletes

Are Your Fitness Goals Realistic?
Blog, Goal Setting

Are Your Fitness Goals Realistic?

With 2015 quickly approaching we want to talk about goals! We’ve all set new years resolutions with full intention of accomplishing them, but then February rolls around, the New Year hype fades and life happens.

Maybe one of the biggest reasons we fall off the wagon is, because our goals aren’t realistic. While I think everyone would agree having big aspirations is admirable and inspiring, it is often better to start small. In order to accomplish this year’s fitness goals let’s take a more calculated approach than dreaming up something big. It may seem counterintuitive to start small, but remember that you want to set yourself up for success not burnout or injury.

How many times have you or someone you know set a huge goal to lose 50 or more pounds, or exercise for an hour five days a week, only to fall off the wagon a few weeks (or days) later? The truth is that even when people have the best of intentions to do something amazing, without a plan and a smart goal, we stumble and are more likely to fail.

When you first set a goal, you’re full of energy and motivated, but over time those feelings fade. Breaking a big goal into mini goals can help you both mentally and physically. This method can also help you improve your fitness level gradually and safely, which helps to build confidence.

The first step to setting realistic goals is to really think about your goal and write it down.

Then ask yourself these questions:

1. How big is the goal?

Is your goal only attainable in three months or more? If so, make a couple of goals to get you to that long-term goal. Ideally, you should be to reach the smaller goal in two to six weeks.

2. What does it take to achieve the goal?

This question addresses your goal’s frequency. If reaching your goal requires five workouts a week, but you can only come to the gym two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free.

3. Can you see yourself reaching the goal?

You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal!

Why Food Matters – Paleo/ Zone Diet
Blog, Nutrition

Why Food Matters – Paleo/ Zone Diet

This Saturday we hosted a Nutrition Seminar for all members. Andrew explained Paleo and the Zone Diet. Our contention is that CrossFit is more than an elite fitness and conditioning program: CrossFit is a way of life. The lessons learned in the CrossFit gym are directly applicable to life outside the gym, including the kitchen! Therefore, we find it perfectly logical the word “diet” comes from the Greek root meaning “way of life” – and that eating in the “Zone” is a way of life that supports a healthy body and mind.


The Zone Diet was created by Dr. Berry Sears. The Zone, which Sears debuted in his first book called “Enter The Zone” in 1995, is his term for proper hormone balance. Dr. Sears says that a 40-30-30 calorie ratio of low-glycemic carbs (mostly fruits and veggies) to low-fat protein has several great effects on the body. The first effect is that this ratio of nutrients causes the release of moderate amounts of the hormones insulin and glucagon. A secondary effect of significance to CrossFit Athletes is the 40-30-30 ratio also leads to fat loss, increased muscle mass and increased athletic capacity.

In addition to the 40-30-30 ratio, the other main aspect of the Zone diet is portion control. Athletes are allotted a certain number of “blocks” of food a day for their size and exercise level. A block, under the Zone system, is a balanced unit of food, composed of the following three sub-blocks: Protein (7 grams – i.e. one ounce of chicken, one egg, 1.5 ounces of fish.); Carbs (9 grams – i.e. half an apple, four cups of broccoli, one cup strawberries.); and fat (1.5 grams – i.e. three olives, three almonds, one teaspoon of olive oil.). According to the Zone, “average” men and women need 14 and 11 blocks per day, respectively, and a 6-foot 185-pound man would use 16 to 18 blocks. At CrossFit Rowlett, we encourage our Athlete’s to consume lean and fresh protein sources, and to eat only fruits and veggies as the source of carbohydrate. If you would like help finding your block prescription please ask Andrew or Mark!

Two examples of Zone friendly meals are below:

Meal #1: (4 blocks)
4 ounces chicken breast (4 blocks protein)
2 sliced apples Fuji (4 blocks carbohydrate)
12 almonds (4 blocks fat)

Meal #2: (4 blocks)
4 ounces lean meat or fish (4 blocks protein)
Large salad with broccoli, tomatoes, spinach and cucumber. (4 blocks of carbohydrate)
12 almonds (4 blocks fat)

For additional reading on the Zone diet, we recommend Greg Amundson’s article in the CrossFit Journal called CrossFit Journal Article #21.

Below you can find the information from the presentation below. If you have any questions about nutrition or goals don’t hesitate to come talk to us.

Nutrition Seminar