Category: Training


Hello Everyone, Coach Amanda here this week to discuss our lower back and hip health! In the gym, our low back and hips (together known as the lumbopelvic hip complex) are prevalent in almost every exercise we do and work together to deliver a blend of stability and mobility. The main function of our lumbopelvic […]


Hi everyone, Coach Blake here to talk about wrist health. In the gym (and out of the gym) our wrists are vitally important for many basic functions we often take for granted. Whether you’re doing a bench press, typing at your desk, or stirring a pot of soup, your wrists are under constant strain and […]


STRENGTH STANDARDS How strong is strong enough? The primary answer to that comes down to whether you’re capable of handling the demands faced outside the gym. If weakness is keeping you from performing optimally, whether it be for your job, sport, or just in-life tasks then that needs to be addressed.  Just like most things […]


FUNDAMENTALS Getting a base level of strength in the fundamental patterns of squatting, hinging, lunging, pushing/pulling, and carrying has the largest transfer to your health and performance. Layer that with proper sleep and fundamental nutrition such as calorie balance, macro portions, and nutrient-dense food, and you’ve solved 99% of fitness-related problems. Unfortunately, the industry is […]


STRENGTH- THE CAPACITY TO WITHSTAND AND OR PRODUCE FORCE. Strength training doesn’t mean you are a powerlifter or a bodybuilder. It could simply mean that you want to live your highest performing life for as long as possible. Regardless of your goal… strength training needs to be involved. It’ll empower you to chase any physical […]


WHY HOW WHAT From the early days of Salvation Strength & Performance, we’ve used this framework to identify and mold the culture we’re constructing here. WHAT WE DO: performance-based strength and conditioning programs HOW WE DO IT: individualized training programs delivered in a small team environment WHY WE DO IT: to build a tribe of […]

Why You Should Consider An Individualized Fitness Program

Group fitness has a large appeal. You get to meet up with your friends at the gym and share the experience of the “wod” together. Everybody gets to attempt the same or similar versions of the workout and even if you suffer through it at least you completed it with your gym fam. You guys […]

The “Workout Of The Day” Is Failing You

It’s pretty common to walk into a CrossFit gym, or any other knock-off high intensity gym, and see workouts written in complete randomness and then asked to perform them either “for time” or as an “AMRAP.” This is known as task or time priority. You’re given a task to do and told to perform it […]

Tips For MURPH Coming Off of Quarantine

Alright, most gyms have been shut down for 8 or more weeks due to Coronavirus, but it looks like things are slowly creeping back to normal just in time for Memorial Day. It’s tradition in most CrossFit gyms to perform the workout “Murph” on this day as a way to honor LT. Michael Murphy and […]

How to Apply Training Principles to a Bodyweight Only Program

Alright, things are crazy right now and many of us are struggling to maintain our exercise programs due to lack of resources. For many of you who were members of a fitness facility before the quarantine, this time can be especially hard because you were so accustomed to using certain pieces of equipment to help […]