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.



3, 2, 1…Starting over again

3, 2, 1…Starting over again

Four Reasons You Should Sleep More

Four Reasons You Should Sleep More

We’re on day two of our 21 Day Nutrition & Fitness Summer Challenge. Today we’re talking about something that is often neglected in relation to nutrition and weight loss. It’s a common problem many people face — you’re working out, eating better but still not getting the results.

Sleep. It’s critical.

We all want to be healthy. We work hard in the gym and we pay attention to our food but how often do we jeopardize our sleep? Here are four reasons you should sleep more as a CrossFitter:

1. Inflammation
Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more. Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. If we think about it even further, we ask a lot of our bodies in the gym, causing inflammation through movement; if we aren’t sleeping, we aren’t recovering.

2. Losing Weight
Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)

Dieters in the study also felt more hungry when they got less sleep. Sleep and metabolism are controlled by the same sectors of the brain; when you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite. I’m definitely out of control, regarding my nutrition, when I haven’t slept well. It is very noticeable to me when I am tired; I will eat just about anything and constantly eat.

Let’s take a look at sleep from an athletic point of view. If you’re an athlete, there may be one simple way to improve your performance: sleep. I remember listening to a large majority of the Games athletes being interviewed and when they were asked what their secret was or what they changed in their routine, they said, “Sleep, I sleep more!”

3. Increased Performance
A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina. The results of this study reflect previous findings seen in tennis players and swimmers. Definitely a benefit someone who does CrossFit should be interested in.

4. Strength/Recovery
Testosterone levels and growth hormone levels elevate during sleep. This is part of the bodies physical repair system. These hormones assist in recovery and strength & fitness gains. These hormones release after being asleep for about 30 minutes. The hormone levels elevate every time you go thru a certain phase of your sleep cycle. The longer you sleep, the more cycles you go thru, the more of these recovery promoting hormones pumping thru your body. Even getting a 30+minute nap is a big bonus because now, instead of getting this hormone advantage one time a day, a nap makes it twice in a day!

Today and the rest of the week record the amount of hours you’re sleeping and aim for 8! It’s not always easy, but it’ll be worth it. 

21 Day Nutrition & Fitness Summer Challenge
Blog, Nutrition

21 Day Nutrition & Fitness Summer Challenge

Welcome to CrossFit Rowlett’s 21 Day Nutrition & Fitness Summer Challenge. The goal is to balance nutrition and fitness, focusing on how both are important to your overall health and success in CrossFit.

In this guide you will find the main “rules” or guidelines to this challenge, a grocery list, and a sample menu for a week. We’ve also included tips for eating out and attending social events.

Every day on Facebook and Instagram we will be sharing daily tips for the challenge. Each day when we share these tips, they should be your main goal for the day. Your daily tips will not only encourage you to stay with this lifestyle and help you learn why we suggest eating this way.

Be sure to follow the blog for fun recipes and even more tips. Use your coaches as a resources during this challenge. We’re ready to go through this journey with you. Each Saturday we’ll be at the gym for thirty minutes following class for a nutrition Q&A.