A NEW 8-WEEK CYCLE A new 8-week cycle started August 31st, and we’ve got a pretty good mix of stuff coming your way. The big focus this cycle is getting stronger while still maintaining the conditioning and general fitness that makes Iron Cowboy what it is. We’re going to squat, bench, deadlift, do some cluster sets, get some good accessory work in, and continue rotating our conditioning so you aren’t doing the same thing week after week. THE STRENGTH ♦️ 3 days a week: Squat, bench, and deadlift are back as the main strength movements. We’re also going to rotate these around the week so squat, bench, and deadlift don’t always land on Monday, Wednesday, and Friday. ♦️ Cluster sets: Something new this cycle is cluster sets on the big lifts. If you’ve never done them before, the idea is pretty simple. Instead of doing 6 reps straight, you might...Read more

Wow… July was a hot one! Hopefully August brings us a little relief from the heat. All this hot weather got me thinking about a couple of old sayings: “If you can’t stand the heat, stay out of the kitchen.” “If you can’t run with the big dogs, stay on the porch.” Whether it’s the summer heat, a tough workout, or the challenges life throws our way, those sayings all point to the same idea: growth happens when we’re willing to be uncomfortable. That’s one of the things I love most about CrossFit. Yes, CrossFit builds muscle. It helps people lose weight, get stronger, move better, and improve their cardiovascular fitness. But I believe one of its greatest benefits has nothing to do with your physique—it has everything to do with your mindset. CrossFit builds mental resilience. Every workout gives you an opportunity to practice staying calm under pressure, choosing...Read more

July Update: Seasons Change, but the Mission Doesn’t July is here, and it feels like a fitting month to reflect. As we celebrate 250 years of America, I’m reminded that the things that stand the test of time aren’t built overnight. They’re built through consistency, commitment, and people who continue to show up. That’s exactly what this community has become. Member of the Month This month’s Member of the Month is Jerry Long. If you’ve been around Iron Cowboy for any amount of time, you’ve probably crossed paths with Jerry. He’s one of those people who makes a room better simply by walking into it. Jerry spent years in our regular classes, always working hard and proving that age is never an excuse to stop challenging yourself. After taking some time away, he came back when we launched our L.I.F.E. Class. It didn’t take long before he started doing what...Read more

Today’s blog is about the cost of training and the value you get from it. At first glance, you might assume I’m talking about your gym membership and whether you’re getting enough value in return for what you pay each month. While that’s certainly a valid conversation, it’s not exactly what I want to discuss today. The idea behind this post is that, at the end of the day, everyone is training for something. Maybe you started because you wanted to lose weight. Maybe it was to gain muscle, improve your health, train for a marathon, complete a HYROX event, prepare for hunting season, keep up with your kids or grandkids, or look better in the mirror. In my 14 years of coaching, I’ve found that most people aren’t pursuing just one goal. More often than not, they’re chasing a combination of goals at the same time. This often creates...Read more

I can’t believe how fast this year is flying by. We had an awesome May, highlighted by Murph and a lot of fun workouts. As we head into summer, I’m excited for a season filled with fitness, outdoor adventures, and watching all of you continue making progress. This month, I want to revisit a mindset that I believe is critical to long-term success: consistency is what gets us where we want to go. We have to let go of the idea that fitness is a quick fix. If you’re expecting immediate results, you’re likely going to be disappointed—not because quick changes can’t happen, but because quick-fix thinking often creates a cycle that repeats itself over and over again: get in shape, fall out of shape, start over, repeat. I’d much rather see someone commit to one solid hour of training, three to four times per week, for the next ten...Read more