Anniversary Party and Competition

We can't wait to celebrate our 7th anniversary with you all! What better way to celebrate than with a fun partner competition. Team up with your buddy, two guys, two girls, girl & guy, it doesn't matter! 

There will be three fun workouts, prizes for the winners, and two divisions.

Everyone who signs up will get a limited edition seven year anniversary shirt or tank.

Look for more info to be released on our social media channels this week!

October 22 - 8AM Until 2PM

TrainHeroic Workout App

TrainHeroic is the best way for you to start keeping track of your current PRs, daily workouts, and how you are progressing towards your goals. Not only will you upgrade your own experience, you will help the coaching staff stay better informed about your individual needs. You can access TrainHeroic on your computer or on your phone through the app store! Once you have created an account, head to the market place and enter "deepellum" after clicking the access code button, or simply click this link!

Sarah's Success story

I’ve battled my weight my entire life. In December of 2013, I decided I was tired of being overweight. My size 18 pants were getting tight, I had zero energy, and I didn’t like what I was seeing. A friend of mine introduced me to Chip and I started training with him at 24 Hour Fitness.  Progress was slow, but I was getting stronger and fitter. It took me 4 months to lose 10 lbs. One day Chip let it slip that I had essentially been doing Crossfit workouts with him. That was a lightbulb moment for me. I didn’t think I could possibly do Crossfit because I was too big and nowhere near fit enough.   When Chip quite the globo gym, I did too.

I had butterflies walking into the 10am community class in May of 2014. I was partnered with Courtney Buterbaugh for that workout – I was so intimidated! Have you seen those guns!? Even though I had to scale the 400m run to a 200m to keep up with my partners, Courtney and the coach kept me going. I felt so welcome after that very first day. Even though I struggled with simple movements, everyone there wanted me to succeed.


I lost 45lbs total by the end of 2014. Some weeks it was 2 lbs and some it was none. I wish I could tell you that there is a secret recipe, but there isn’t.  But here are three things that I think work. First, consistency is key.  Show up and do the workout (even if it has movements you suck at) and make your workout a part of your scheduled day.  The second and hardest thing I had to learn was that not all foods are created equal.  Real foods are always best. And pay attention to what your body tells you. If you get super bloated from a certain food (or booze), avoid it when you’re trying to slim down. Third is to find a way to keep yourself accountable. For me, I’ve been lucky enough to have Chip around. I literally emailed him my weight and the food that I ate every single day.

It’s pretty awesome to think back and say that I’ve lost 55 lbs and am comfortably fitting in my size 10 pants, but it’s even more awesome to think of how much stronger Crossfit has made me physically and mentally.  I love the fact that you’re never finished getting better. I’ve got my eyes on a 115lb snatch in the near future and those damn pullups still evade me. But I’ll be there at 6:30am most mornings putting in the work.

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This is life - Austin Braham

There is a joke amongst CrossFitters that “CrossFit is life”. That phrase is almost always spoken in a joking manner, but when you think about what we do you start to see more and more truth in those words. But why does this matter?

We must first understand what functional fitness is and why it is so important. According to Wikipedia ,“Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries.” We all know this definition to be true when it comes to the methodology that we hold so near and dear to at Deep. We take the normal movements of life (squat, deadlift, press, running, pulling) and we teach you to become better at them, to not only perform them but perform them well under stress. Functional fitness is essentially to help you be more human. All of the elements that make us human are trained, pushed, and tested to their limits at our gym, and that is why Deep is truly special.

Your training should go much further than just the physical realm, and on a normal basis as well. We have all heard the concept that it takes roughly a month to create a habit either good or bad. At Deep you have the opportunity to create habits that will benefit you in every aspect of your life. Every time you step foot in the gym you have a choice, to get better or to quit. If we really do say that we are a people in pursuit of functional fitness we must make sure that our actions line up with our words.

If you make a habit of slacking and or quitting in a workout, you can bet that your life outside of the gym and your relationships will suffer from that choice. A soldier that is used to quitting in the gym will inherently quit on the battlefield. In life we don't have the option of quitting. A parent can't quit when parenting is hard.  Quitting IS NOT an option in your life, make a declaration to yourself daily that no matter what “I WILL NOT QUIT” because ultimately this life is about more than you. It is also about those around that rely on us. We should all strive to live our lives in service towards others rather than ourselves. That is a life worth living!

So now you can see why there is truth behind the phrase “CrossFit is life”, because what we train for is life itself. Every day we come to the gym not realizing the magnitude behind what we are doing, improve or stay stagnant, quit or persevere. If you begin to treat each workout as a gift that is given to bless not only your life but the lives of those around you, maybe you too will start to see that CrossFit is life.

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set a goal and crush it - lindsay marshall

We set many goals in our daily life, whether it be at our jobs, at home, with our finances, diet and even in the gym with our daily workouts. Some of these goals are day to day or hour-to-hour, but some goals we establish are more long term and require more time and effort to help us reach them.
For example, when you state the goal of “I want to lose 20 lbs. by x date”. In order for you to reach this goal you know you must work towards it on a daily basis. It requires more energy and preparation by figuring out how you are going to do it. Will you need someone’s help with a diet plan? Will you need more time in the gym or to food prep? How long will it take to lose 20 lbs.? Is there a deadline like a vacation or wedding, etc.?

Below are a few steps I personally take when I set a goal. This helps me stay on track and hopefully it can help you too!

Step 1 – State the goal
Set an attainable goal; start small if this is your first time! Write it down somewhere that is visible to you every day. Tape it on your fridge, hang it at your desk at work, or keep it in a journal. Being reminded daily of your goal will help you stay on track. 

Step 2 – Why? 
Next to the goal, I write down why I want to reach this goal. Going back to the “I want to lose 20 lbs.” example goal, my why might be to be better at gymnastics at a lighter body weight, to feel good in a bikini on a vacation, or to compete in a certain weight class for lifting. When you set your goal make sure it’s YOUR goal because YOU want to, not because you feel you HAVE to or need to for someone else. Not having a personal reason for completing a goal will likely cause you to never reach it. 



Step 3 – What do you need to complete this goal? 
If your goal requires outside resources make sure you write down what you need to complete this goal. If you want to lose weight you may need a meal plan, better quality food, gym membership, nutrition coach or just a good support system! If your goal is to do a strict pull-up or a muscle-up you may need special programming from a coach or private sessions with a gymnastics coach. Whatever the goal is, be honest with yourself with what you need or what will have to change to get there. 

Step 4 – Write out a plan
Using the goal example again of “I want to lose 20 lbs.” I would need to write out my daily plan to achieving this. It could look something like this:
1. Daily Meal Plan with each meal and macro totals to ensure I reach my daily totals. 
2. Create a weekly gym schedule so I make it a daily priority to get my workout in. 
3. Create a spreadsheet with daily or weekly weigh-ins
4. Create a support system with a coach or a friend in case I need some motivation!

Step 5 – Set a deadline
Choose a date that you would like to reach to goal by and write it down. For example: “I want a muscle-up before the 2017 CrossFit Games Open” or “I want to lose 20 lbs. before my trip to Mexico in December.” Having a timeline helps you stay focused and keeps you on track! 

Step 6 – Document your progress
Take note of how you feel during the process and any changes you are noticing. This can be done with daily or weekly journal entries, photos, weigh-ins, milestones, etc. It’s easy to lose track on the bad days, but if you can look back on where you started and see how far you have come, you can keep charging towards the end goal. 
Step 7 – Crush goal and set a new one
Each time you reach a goal go back through this process and set a new one! Challenge yourself more next time and see what you are truly capable of.  

If you want to chat about goal setting or need some help through the process please reach out to me -

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