CrossFit Enduro

Your fat balance matters as much as your protein intake.

Most modern diets lean way too heavy on omega-6 (found in seed oils like soybean, corn and sunflower oil) relative to omega-3 (found in fatty fish). That imbalance is linked to more chronic low-grade inflammation.

The fix: 2+ servings of fatty fish a week — salmon, sardines, mackerel, trout — and going easier on processed/fried foods cooked in seed oils (especially while eating out in Singapore!).

Your joints and recovery will thank you.

Source: DiNicolantonio & O'Keefe, "The Importance of Maintaining a Low Omega-6/Omega-3 Ratio," Missouri Medicine, 2021

Congratulations to our Maxine Vaswani-O'Donnell for summiting Mount Rinjani!

So happy for you, strong mama ❤️

Quarter squats won't get you a full squat in real life.

Training through the full range of motion about your joints builds strength where you actually need it — not just where it's comfortable.

It's harder, it's humbling, but it's what makes CrossFit functional.
Don't cut the rep short.


(Well done on those squats, Abel! )

Carbs aren't the enemy — but how often your blood sugar spikes and crashes plays a role in low-grade inflammation over time.

Repeated blood sugar spikes from excess sugar and carb intake can cause imbalances in metabolic hormones leading to systemic inflammation.

The fix isn't cutting carbs out, it's eating them smarter: pair them with protein or fat, choose whole-food sources over refined sugar, and keep your meals consistent.

Small swaps, steadier energy, less inflammation.

Welcome to July!

This month, our focus will be on strength. Expect to see efforts and pre- and post-workout skill work focused on heavy loading and opportunities to lift heavy relative to your capacity.

Benchmarks:
– 1-rep-max deadlift
– 3-rep-max front squat

We are pumped for this 💪

Final week of June 🌟

We start the week with Gwen benchmark, unbroken clean and jerks. Heavy back squat day midweek and some running, rowing, biking, burpees and KB snatches thrown in the mix too 🤗

Gas pedal on 💥