Red Wolf CrossFit - Pack Mentality

In this episode Cheyne shares why he walked away from F45's bootcamp model. He lost fat, but hit a wall... no muscle, no strength, no real progress. He came to Red Wolf looking for more: barbells, structure, and results. Since joining, he's packed on muscle, built real strength, and thrives in the challenge and competition that makes Red Wolf different from anywhere else.

Ever wonder why you're putting in the work but not seeing results?Chances are, your program wasn't built for you. It was built for someone younger, fitter, with more time, fewer responsibilities, and zero injuries. In this episode, we expose why one-size-fits-all training is failing most people and how to fix it by individualizing your workouts to match your actual life and fitness level.This is the difference between spinning your wheels and finally getting traction.What You'll Learn:• Why generic fitness programs stall progress and cause burnout• How to self-assess your training age, movement ability, and recovery• The 5 key levers to adjust: volume, intensity, movement selection, frequency, and recovery• How to stop program hopping and start seeing consistent results• What a well-fit plan looks and feels like in real lifeIf you're tired of soreness, injuries, or feeling “behind,” this episode is your wake-up call.

Ever catch yourself staring at the barbell like it's about to attack? Or walking to your next station like it's a coffee run?This episode cuts straight into transition time: the space between movements where most athletes unconsciously lose intensity, waste time, and leave gains on the table. We'll break down why this silent killer is ruining your training density, how fake pacing is holding you back, and exactly what to do to fix it.If your effort doesn't match your rest, your results won't match your goals.What You'll Learn:• Why transition time is the most overlooked part of your workout• The 3 biggest transition mistakes (and how to fix them)• The difference between real pacing and fake effort• How to program and train faster transitions for better results• A simple AMRAP challenge to expose your gapsChallenge: Try a 7-minute AMRAP with sub-5-second transitions. Let's see what happens when urgency meets effort.

Motivation is unreliable. It hypes you up when you don't need it and disappears when you do. In this episode, we break down a real system, built around how your energy actually flows across the week.You'll learn:• Why Mon-Tues are your anchor days for heavy lifting, hard decisions, and habit stacking• How to survive the midweek drift with low-friction workouts and default meals• How to use the weekend to recover without undoing your progressStop asking “Am I motivated?” and start asking “Where am I in the energy curve this week?”

Kevin shares his journey from being a typical “gym bro” to becoming a committed CrossFitter after joining Redwolf in 2017. With personalized coaching and the support from the Red Wolf community, he dropped to a performance-level body fat percentage (~6–7%) while simultaneously gaining 4 pounds of lean muscle all without changing his total body weight.We break down:His exact game plan and how he executed itThe key nutrition and training shifts that led to successWhy diet truly is king, and how Red Wolf helps members dial it in

Most CrossFitters don't lack intensity, they lack strategy. In this episode, we break down why fatigue isn't random, it's predictable and how to use that knowledge to outperform athletes stronger or fitter than you.You'll learn the three types of fatigue, how to identify your limiter, and how to reverse-engineer your pacing to push when it counts and avoid blowing up early. We'll give you a five-step plan to build fatigue awareness so you can suffer less and score more.In this episode, we break down:– The biggest mistake CrossFitters make with pacing– 3 types of fatigue (and how to train for each)– How to predict when and where you'll break down– Why effort alone isn't enough and what to do instead

Random workouts feel fun, but they're killing your progress.In this episode, we break down why consistency beats chaos when it comes to training. You'll learn why repeating key lifts, movement patterns, and conditioning tests is the real key to body composition changes, strength gains, and athletic performance. We'll bust the myth of “constantly varied” and show you how smart program design uses repetition to drive results.What you'll learn:• Why random training leads to random results• How to use repetition to build skill, strength, and confidence• The difference between novelty and actual progress• What a smart training block looks like (and how to follow one)• Simple ways to track progress and keep workouts effective

In this episode, Matt sits down with longtime Red Wolf gym member and physical therapist Becca Koppel. Becca opens up about her transition from playing collegiate ice hockey at Wesleyan University to finding a new team and purpose in the world of CrossFit. With 12 years of experience at Red Wolf, she shares how community, accountability, and a competitive spirit helped her stay motivated after sports, and how she now supports others on their fitness journeys. Whether you're an athlete in transition or just need a spark to get moving again, Becca's story is full of inspiration and insight.

Feeling stuck between going heavy and staying fresh? In this episode, we break down cluster sets: the smartest way to build serious strength without wrecking your nervous system.You'll learn:• What cluster sets are and why they work• How to use them to lift heavier, longer, with better form• When to plug them into your training cycle (especially for Olympic lifts, powerlifting, or in-season athletes)• Programming examples you can steal today• Common mistakes to avoid so you don't just end up rest-pausingWhether you're chasing PRs or looking for a smarter way to push intensity, this is your blueprint.Get stronger. Move better. Burn out less.Hit play and start lifting smarter.

Think elite CrossFitters are just stronger or fitter? Think again. What really separates the 99th percentile in the Open is their work rate which is the ability to hold an insane pace without blowing up.In this episode, we break down:✅ What rep cost is and how it's quietly killing your score✅ Why movement efficiency > just “trying harder”✅ 5 tactical ways to increase reps per minute without redlining✅ How to reverse engineer elite pacing (20.6 reps/min!)

Are you still winging your warm-up? Whether you've got a 5-minute sprint or a 40-minute grind ahead, this episode breaks down exactly how to prep your body (and brain) the right way.We cover:-How to warm up for quick burners like Fran or Grace-How to dial in for moderate AMRAPs and chippers-How to mentally and physically prep for long hero WODs like MurphNo fluff… just real-world tactics to help you hit the ground running.Plus: tips, structures, and examples you can plug in today.

Ever wonder why some people consistently get stronger, faster, and fitter year after year, while others hit frustrating plateaus?In this straight-to-the-point episode, we go into the science (without the fluff) of training cycles, breaking down macrocycles, mesocycles, and microcycles into practical, actionable strategies.If you're looking to stay fit without the boredom, this episode is your no-nonsense guide.You'll learn how I build an entire year of training that keeps motivation high, balances intensity with recovery, and aligns perfectly with fitness goals including fat loss, strength gain, or competitive performance.We'll cover:✅ What macro, meso, and micro training cycles actually mean (and how to use them).✅ The best way to plan your year around holidays, competitions, and life stress.✅ How to structure strength, skill, and conditioning blocks that avoid burnout.✅ Periodization styles (linear, undulating, conjugate) and who they're best for.✅ Real-world templates for group classes, 1:1 clients, and your own training.Stop spinning your wheels. Master the cycle, trust the process, and gain year-round progress without the burnout.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartRed Wolf CrossFit Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

Everyone says “burn fat”… but what really happens to it? Does it melt? Turn into muscle? Just disappear? Not even close. In this 30-minute myth-busting episode, we break down the real science of fat oxidation, how your body actually burns fat, and why most people have it all wrong.You'll learn:What fat is (and isn't)How your body uses and loses fatWhy breathing is your #1 fat loss toolThe most effective ways to maximize fat oxidation dailly.Plus, we smash the top 5 fat loss myths that keep people stuck. If you want fat loss made simple, this one's a must-listen.

I've been coaching, training, and showing up for 20 years and here's the truth most people won't tell you: the reason you're stuck isn't because you're lazy or broken. It's because you're applying a minor amount of effort to a major goal… and expecting it to work fast.In this episode, I break down how my own struggle flipped when I shifted from chasing motivation and consistency… to mastering cadence: doing the right things, the right way, at the right time, for the right amount of time.You'll learn:Why unrealistic timelines are the #1 killer of progressThe discipline framework I use with high performersHow to win without motivationThe real price of hard work and why it's worth itThe mental reframe to help you finally commit like a proIf you're tired of quick fixes, false starts, and feeling like you're always restarting… this one's for you.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartRed Wolf CrossFit Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

Ever felt like your lungs are on fire mid-workout even when your heart rate isn't that high? In this episode, we break down why your breathing might be holding you back and how to fix it. We cover the science of CO₂ buildup and respiratory muscle fatigue, we'll teach you how to train your lungs like a muscle.You'll learn:Why your lungs feel tight even when your engine is fineWhat CO₂ tolerance really meansBreathing drills to boost endurance and recoverySprint workouts to level up your respiratory capacityPost-workout recovery tools to breathe better

Most people think they're crushing their workouts, but they're actually just spinning their wheels. In this episode, we're breaking down the three most common workout formats in CrossFit and functional training: EMOMs, AMRAPs, and For-Time workouts.Here's the problem:EMOMs turn into sloppy AMRAPs.AMRAPs become pacing challenges instead of true work capacity builders.For-time workouts lead to form breakdowns and zero intent.What You'll Learn in This Episode:✅ The actual purpose of EMOMs, AMRAPs, and For Time workouts.✅ How to program them for strength, conditioning, and skill work.✅ When to use each format and when not to.✅ The biggest mistakes people make and how to fix them.✅ How to structure your workouts for progress, not just fatigue.If you're tired of burning out and not seeing results, this episode will change how you train.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartRed Wolf CrossFit Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

Handstand walking is one of the most challenging and rewarding skills in CrossFit. In this episode, Matt and Caitlin break down exactly how to learn, refine, and master the handstand walk. Whether you're starting from scratch or looking to improve, this episode is packed with progressions and coaching insights.What You'll Learn:✅ The key strength foundations needed before you start handstand walking✅ Essential drills to build confidence and control upside down✅ How to improve balance, weight shifting, and endurance in handstands✅ Common mistakes that hold athletes back—and how to fix them✅ How to integrate handstand walking into workouts, even under fatigueMatt and Caitlin also share their personal experiences, coaching cues, and the structured approach they use to accelerate progress.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartRed Wolf CrossFit Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

Think getting abs means starving, cutting all carbs, and doing endless cardio? That's complete B.S. In this episode, we break down how to get visible abs without extreme dieting or suffering through miserable meal plans.You already have abs, they're just hidden under body fat. The key is losing fat sustainably while building core strength. We'll cover:✅ Why crash diets backfire and what to do instead✅ The real way to structure your diet for fat loss without losing muscle✅ Strength training strategies that actually make your abs pop✅ How walking more (not endless cardio) helps burn fat✅ Sleep, stress, and other overlooked factors that impact resultsNo gimmicks, no starvation… just a smart, sustainable approach to getting lean. Listen in, take action, and if you find value in this, share it with a friend.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartRed Wolf Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode we go deep into advanced program design and breaking down five key periodization styles used in strength and conditioning. Whether you're an athlete, coach, or just serious about improving your training, this episode will give you the insights you need to structure your workouts more effectively.We'll cover:

In this episode, Coach Chrysta is back to bust three common nutrition myths that might be sabotaging your progress. We're breaking down:1️⃣ Why vodka water/club soda isn't a “healthier” alcohol choice.2️⃣ The truth about “If It Fits Your Macros” and why quality matters just as much as quantity.3️⃣ How “natural” and “all-natural” food labels can be misleading.We dive into how alcohol affects your metabolism, muscle growth, and recovery, why processed foods that “fit your macros” can still hold you back, and what to watch for on ingredient labels to avoid hidden junk.www.redwolfcrossfit.com

In this episode we break down the Strength Continuum—one of the most overlooked yet critical principles in strength and conditioning. Understanding how to progress from absolute strength to explosive power is essential for maximizing performance while preventing injuries.What You'll Learn:✅ The Strength Continuum explained—from slow and heavy to fast and light✅ Why skipping steps in training is a recipe for injury and poor performance✅ How to apply the Power-Time Curve to make training more effective✅ The biggest mistakes in programming, including why Olympic lifts and kipping pull-ups should come later✅ How to build programs that actually work—from general fitness to elite-level competitionI also share my 17+ years of coaching experience and how understanding this principle has completely changed my approach to programming.

In this episode we dive deep into the foundation of elite fitness: strength and aerobic capacity. Understanding how to build strength in the 1-5 rep range and develop an aerobic base is key to long-term success.What You'll Learn:✅ Why maximal strength (1-5 rep range) is essential for performance and injury prevention✅ How aerobic base development improves recovery, endurance, and work capacity✅ The biggest misconceptions about mixing strength and conditioning✅ A structured approach to balancing both for long-term progress✅ How to apply these principles to your own trainingI also share my personal experience of realizing my weaknesses when I first started getting serious coaching—and how fixing them transformed my fitness.

Ever wonder why so many training programs fall short? We break down the key reason most fitness and coaching plans don't deliver results and how you can build one that does.We'll explore the power of reverse engineering in program design, starting with your end goal and working backward to create a structured, actionable plan.Here's what you'll learn:✅ How to define your ultimate goal and why it's essential✅ The step-by-step process to map out milestones and bridge skill gaps✅ How to adapt and refine your plan over time for long-term success✅ Simple mindset shifts to stay on track and overcome challengesIf you're tired of spinning your wheels with random workouts or ineffective strategies, this episode is for you.

Wodapalooza isn't just another comp… it's a test of strength, strategy, and grit. In this episode, we dive into Caitlin's journey through one of CrossFit's biggest stages.

Are you grinding through every workout like it's a competition but not seeing the progress you want? The truth is, the best athletes know the difference between training and testing… and how to balance them. We'll explore:The real purpose of training: building strength, endurance, and skills over time.The role of testing: evaluating progress with benchmarks and PRs.Why confusing the two leads to burnout, plateaus, or lack of results.Practical strategies for integrating training and testing into your program design.Common mistakes coaches and athletes make—and how to avoid them.By the end of this episode, you'll have a clear roadmap to stop spinning your wheels and start making measurable progress.Subscribe, rate, and share to help others take their fitness to the next level.

Are you stuck in your fitness routine, wondering why you're not making progress? In this episode, we dive into the 3 Ps of Program Design: Plan, Prioritize, and Periodize. These essential principles will take your training to the next level.Here's what you'll learn:Plan: How to create a roadmap for success and set goals tailored to your fitness needs.Prioritize: Why focusing on what matters most can accelerate your results and prevent burnout.Periodize: The secret to structuring your training phases for peak performance and recovery.We'll share actionable tips, real-life examples, and answers to common program design questions, like balancing multiple goals or adjusting when life gets in the way.

What separates good programming from exceptional results? It's all about the hierarchy. In this episode, we break down the Program Design Hierarchy. From the foundation of adherence to the finer details like tempo. Discover how each layer builds upon the next.Why adherence is the most important factor (and how to get your clients to stick with the plan).How to select the right exercises for your goals.The impact of reps, sets, rest, and tempo on progress and when to tweak them for maximum effect.

Imagine burning calories hours after your workout ends. Welcome to Pack Mentality, where today we're unlocking the secrets of EPOC—Excess Post-Exercise Oxygen Consumption. Whether you're an athlete, coach, or fitness enthusiast, mastering the science behind the “afterburn effect” can take your training to the next level.In this episode, we'll break down:-What EPOC is and why it matters.-The physiological processes that keep you torching calories post-exercise.-Key factors like intensity, duration, and lean muscle mass that amplify EPOC.-Actionable workout strategies to maximize your results.We'll bust common myths and give you practical tips to implement today. Ready to level up your training? Hit play.Available on Spotify, Apple Podcasts, and YouTube.

This podcast episode from Pack Mentality focuses on strength in community and fitness as a coping mechanism for personal loss, featuring guest Eva, a long-time Red Wolf CrossFit member and new coach. The conversation revolves around Eva's inspiring journey through grief, following the loss of both her parents at a young age, and how fitness has played a pivotal role in her healing process.Key topics include:Eva's Story: Her background as a competitive swimmer, the emotional challenges of losing both her parents to cancer, and how these experiences shaped her reliance on fitness.The Role of Red Wolf CrossFit: How the gym provided a supportive community, allowing Eva to process her grief and feel genuinely connected.Fitness as Healing: Eva shares insights on how physical activity helped her emotionally, alongside practical advice for others facing difficulties, such as starting small and focusing on daily achievements like “making your bed.”Evolution and Growth: Eva's shift from swimming to CrossFit, her passion for Olympic lifting, and her journey toward becoming a strength coach.The episode concludes with advice for listeners on building resilience, the importance of community, and finding healthy ways to cope with life's challenges. It emphasizes the mental and physical benefits of fitness while promoting personal growth and connection.

In this episode Matt talks about the difference between fitness methodologies and principles.Learn why jumping from program to program often leads to plateaus and how understanding the core principles of fitness can help you create a lasting, personalized fitness journey.From defining methodologies and principles to tailoring programs based on goals and real-world examples, Matt breaks it all down with actionable advice.

Matt and Caitlin dive deep into one of the most overlooked areas of CrossFit training: upper back strength.Discover why a strong upper back is essential for progressing from novice to RX-level athlete and how it directly impacts performance in movements like pull-ups, deadlifts, Olympic lifts, and presses.They break down foundational exercises, programming tips, and accessory movements to level up your strength and stability.Whether you're struggling with gymnastics, barbell movements, or overall shoulder health, this episode has everything you need to know to train smarter and achieve your goals.

Over the past 12 years of owning a gym, I've discovered that success isn't about shortcuts or flashy achievements. It's about mastering the rhythm of growth. In this episode, I share the 12 lessons that have shaped my journey as a gym owner, coach, and leader in fitness.Here's what we'll uncover:• How cadence—not just consistency—fuels sustainable progress in fitness and life.• The foundational role of an aerobic base in building performance.• Why scaling isn't just a tool—it's the pathway for clients of all levels.• The irreplaceable strength found in a tight-knit community and shared accountability.• Navigating setbacks with adaptability and turning challenges into opportunities for growth.Whether you're a coach, gym owner, or someone chasing their own fitness journey, these lessons reveal how to thrive. Join me as I unpack 12 years of wisdom that's transformed lives and built something greater than a gym.RED WOLF CROSSFIT | CrossFit Gym In Huntington Beach, CAMatt Banwart (@redwolfmatt) • Instagram photos and videos

Struggling to stay consistent with your health goals during the holidays? In this episode, we take a deep dive into practical strategies for maintaining healthy habits and balanced nutrition, even amidst holiday chaos. Learn how to protect your routine from disruptions, enjoy “fun” meals without guilt, and navigate the emotional and social pressures of the season. From habit stacking and mindful eating to meal timing and stress management, we've got you covered.Whether you're hosting, traveling, or just trying to survive the whirlwind of festivities, this episode will give you actionable tools to stay on track and thrive through the holidays.

Join host Matt as he sits down with Rudy Mayorga, an 11-year veteran of Red Wolf CrossFit and retired Santa Ana Police Officer. Rudy shares his incredible fitness journey, recounting how CrossFit not only transformed his approach to exercise but also saved his life after a near-fatal accident. Through gripping stories and life lessons, Rudy discusses the pivotal role fitness plays in his daily life and the powerful mental and physical resilience he's built over the years. This episode is a testament to the life-changing impact of fitness, community, and pushing past personal limits.

In this episode we dive deep into one of the most essential lifts in any strength training routine—the back squat. Whether you're stuck at a 1RM plateau or looking to improve endurance and muscle growth, we've got you covered. Matt shares actionable strategies to help you push past your limits and level up your squat game.We'll explore how squat variations, targeted accessory work, and techniques like cluster sets that can help you finally break through that plateau. Learn how to build endurance with tempo squats, high-rep back-off sets, and circuits to boost your overall work capacity. Plus, we'll discuss how to target and tone your glutes and hamstrings for muscle growth while gaining overall strength with progressive overload and structured strength phases.Key Topics:• Breaking 1RM Plateaus• Building Squat Endurance• Glute & Hamstring Hypertrophy• Progressive Overload & Periodization for StrengthRED WOLF CROSSFIT | CrossFit Gym In Huntington Beach, CAMatt Banwart (@redwolfmatt) • Instagram photos and videos

In this episode, we dive into why fitness isn't just a Monday-to-Friday grind. Real progress comes from maintaining a consistent routine, even on the weekends. We'll explore how weekend workouts reinforce healthy habits, keep your metabolism burning, and help you avoid the pitfalls of inactivity. Plus, find out why taking the weekend off can undo your progress and make it harder to reset on Monday.RED WOLF CROSSFIT | CrossFit Gym In Huntington Beach, CAMatt Banwart (@redwolfmatt)

In this episode, Matt sits down with Yvette Mayorga, an 11-year veteran of Red Wolf CrossFit. Yvette shares her inspiring fitness journey, from overcoming her initial intimidation of CrossFit to becoming a role model for her family.She opens up about the challenges and triumphs of staying committed to a fitness lifestyle, how it has shaped her family's dynamic, and the pride she feels watching her children embrace the same values. Tune in for a heartwarming conversation about dedication, community, and the impact of fitness on family life.

In this episode, we're making it simple! We'll share 8 easy tips to help you lose fat and build muscle at the same time. No complicated science or hard-to-follow plans—just straightforward advice you can start using right away. Whether you're new to fitness or just want to take your results to the next level, these tips will help you see real progress without overcomplicating things.

In this powerful episode chat with David, a dedicated Red Wolf member, who shares his incredible journey of overcoming open-heart surgery. Hear how Red Wolf not only prepared him for the physical and mental challenges of surgery and recovery but also became a vital part of his survival.We talk about the role of the Red Wolf community in supporting him through the toughest time of his life, how this experience reshaped his outlook on health, fitness, and life priorities, and the message he has for others facing health crises.

In this episode of Matt and Caitlin talk about the four big challenges that everyone faces when trying to get fit. They start by discussing how the fear of being judged can make it hard to start working out.They explore how the beliefs we grow up with, like thinking “I'm not athletic,” can hold us back. They also talk about how friends and family can influence our fitness choices, and how to find supportive people who share similar goals.Finally, they cover how having too many choices can make it hard to decide what to do.Matt and Caitlin share relatable stories, expert advice, and actionable tips to help you overcome these obstacles and stay on track with your fitness journey. Tune in to learn about embracing vulnerability, reprogramming your mind, dealing with social pressure, and simplifying your choices

Sharon opens up about her transition to Red Wolf CrossFit after a frustrating experience at another gym, the importance of consistent coaching, and how the supportive community at Red Wolf helped her achieve personal milestones. She also discusses balancing a demanding job with her fitness routine, overcoming injuries, and the mindset needed to push through challenges. Sharon offers valuable advice on staying motivated, making time for fitness, and why it's essential to just start, no matter where you are in your journey. Whether you're new to CrossFit or a seasoned athlete, Sharon's story will motivate you to prioritize your health and fitness goals.

In this episode, I share how I've grown as a coach over the past 17 years. I'll talk about my early years, the changes in my coaching style, and the important lessons I've learned. I'll also share a recent story about helping a member with unsupportive friends and family, and how that changed my approach. Join me as I discuss why it's important to adapt and grow, the top coaches who influenced me, and why focusing on the basics is so important.

In this episode Matt chat's with Coach Chrysta Osborne. Chrysta is the gym's nutrition coach and CrossFit kids coach and she shares her journey into fitness, from her early days in basketball to becoming a CrossFit coach.Chrysta talks about her transition into coaching, and the personal fitness milestones that shaped her path. She explains the importance of metabolic pathways, the significance of habit change, and how the synergy between nutrition and fitness can lead to sustainable results.We go into the emotional aspects of eating, the challenges of maintaining discipline, and how a supportive community can make all the difference. Chrysta provides practical advice on morning routines, the role of caffeine, and the science behind metabolic fire.

In this episode, Matt and Caitlin explain why tracking your progress in different ways for fitness, nutrition, and personal growth is important. They share personal stories, including how they bounce back after setbacks, and explain how tracking workouts and benchmarks helps keep you motivated.Finally, they introduce the idea of focusing on future goals instead of the past. This episode is all about staying motivated and improving over time.

In this episode, Matt and Caitlin dive into how to start enjoying working out every day. They discuss the dynamic between pain and pleasure as motivators, share inspiring client transformation stories, highlight the importance of aesthetics in fitness, and reflect on the evolution of their fitness journeys. Plus, learn about a fascinating rat experiment that reveals the power of combining pain and pleasure for maximum motivation and hear a story of a client driven by family health concerns.

In this episode, we have a special guest, Parker, a five-year veteran of Red Wolf who has completed an over 1,000 workouts.Join us as Parker shares his inspiring fitness journey, from his athletic beginnings in high school basketball to discovering CrossFit at a sales conference, and overcoming initial fears and misconceptions. Parker talks about his transformative experience, highlighting key milestones like achieving bar muscle-ups, dropping 10% body fat, and gaining 30 pounds of muscle.He also shares valuable advice for those on their fitness journey, emphasizing the importance of consistency, patience, and the power of community support. Tune in to hear Parker's story and gain insights that could help you on your own fitness path.

In this episode Caitlin and Matt dive into the top 6 foods that are often perceived as healthy but can be misleading. From granola bars to flavored yogurt, veggie chips to store-bought smoothies, trail mix to frozen yogurt, we uncover the hidden sugars, artificial ingredients, and high-calorie content lurking in these so-called “health foods.” Learn why focusing on whole, minimally processed foods is the key to a truly healthy diet and how to make smarter choices for your fitness journey.

In this episode Caitlin and Matt dive into the potential pitfalls of CrossFit. While CrossFit has revolutionized the fitness world with its high-intensity workouts and community spirit, it's not without its downsides. Join us as we explore the 7 cons of CrossFit:Random Programming: How the lack of structured progression can lead to inconsistent results and a higher risk of injury.No Clear Progression: The challenges people face in tracking and achieving long-term goals without a systematic approach.Temptation to Attempt Advanced Movements: The dangers of pushing oneself to attempt exercises beyond one's skill level, increasing injury risk.Leaderboard Pressure: The competitive nature that can drive people to prioritize speed and weight over proper form and safety.High Intensity All the Time: The risks of constant high-intensity workouts leading to overtraining, burnout, and injuries.Variable Coaching Quality: How the varying quality of coaching across different CrossFit gyms can impact workout safety and effectiveness.Limited Focus on Individual Needs: The challenge of addressing individual fitness levels, goals, and limitations within a group class structure.Whether you're a seasoned CrossFitter or considering trying it out, this episode will provide valuable insights to help you make informed decisions about your fitness journey. Tune in to understand the full picture of CrossFit's pros and cons.

In this episode we dive deep into the iconic Murph workout, exploring every facet of preparation to help you conquer this challenge. We'll start with an in-depth understanding of what the Murph is and why it's essential to prepare thoroughly.You'll learn how to assess your current fitness level, set realistic goals, and create a balanced training plan. We'll discuss the importance of gradually increasing volume and intensity while focusing on building strength, endurance, and mobility. Additionally, we'll cover key aspects of nutrition and hydration, including what to eat for performance and recovery and staying hydrated.Mental preparation is crucial for success, so we'll share strategies to develop mental toughness and effective Murph strategies. Whether you're a seasoned athlete or a Murph newbie, this episode is packed with tips and expert advice to help you achieve your best performance.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartMatt's Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode we sit down with Peggy, a 5-year veteran of Red Wolf CrossFit, to uncover her inspiring journey in fitness and life. She shares how the supportive environment at Red Wolf CrossFit has empowered her fitness journey and shaped her approach to life. Peggy opens up about the balance between achieving her fitness goals and the demands of being a new mom.Despite a significant commute, she remains dedicated to her gym community and credits her "gym family" for providing support through major life changes. As an adoptee, she reflects on how her own experience has influenced her views on community and belonging. Peggy also provides advice for new parents trying to maintain or start a fitness regimen. Join us for an empowering conversation that highlights the power of community in transforming lives and reminds us all that finding belonging goes beyond any barrier.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartMatt's Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

Join us today on "Pack Mentality" as we meet Katie, a remarkable single mom, fourth-grade teacher, and dedicated CrossFitter. Over the last seven years, Katie has transformed her fitness, cutting her body fat in half and building muscle, all while navigating the complexities of motherhood and personal challenges.Katie shares how she first fell in love with CrossFit and why she's stuck with it despite the demanding twists and turns of life. She opens up about managing her fitness journey alongside raising two energetic boys and maintaining a full-time teaching career. We'll explore the specific hurdles she's faced as a single mom, her strategies for overcoming dietary struggles and workout burnout, and the vital support she's found within the CrossFit community.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartMatt's Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit