Blog & Fitness Tips

Your Hub for Strength, Energy, and Real Results

Welcome to the CrossFit Ampersand Journal – your top resource for practical fitness advice, real member stories, and training insights that actually make a difference. From easy nutrition habits to strength-focused articles, you’ll find simple, effective tips to help you feel stronger, move better, and keep your motivation high, inside and outside the gym.

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CrossFit
Feb 11, 2026
Jeff
4 min read

The 2026 Open is here… AND WE ARE EXCITED!

First things first, if you don’t know about the CrossFit Open, please read HERE. The Open is a fun worldwide mini-competition that we join in on at the gym! Don’t...
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Fitness
Oct 7, 2025
Jeff
5 min read

When Screens Start to Steal Childhood

If you have kids, you’ve seen it: “just five more minutes” turns into an hour, the fight at shutdown time, and the glazed look that follows. You tell them to...
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CrossFit
Dec 18, 2024
Jeff
2 min read

5 reasons why you should sign your child up for our youth program!

Kids Need Movement, Now More Than EverBetween screens, homework, and busy schedules, kids don’t move enough. This can lead to low energy, poor focus, and unhealthy habits. Our youth program...
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CrossFit
Nov 4, 2024
Jeff
5 min read

Why We Started Ampersand

Let me begin with the reason we started our Ampersand. We opened our gym in 2014, but our journey into fitness began in 2012. I was a relatively fit desk...
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Fitness
Nov 4, 2024
Jeff
5 min read

Heart Rate Zones Explained: How They Influence Your Training and Results

For CrossFitters, understanding heart rate zones can provide a valuable perspective on how hard you’re training, help you pace yourself during intense WODs (Workouts of the Day), and improve your...
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Small Group PT
Sep 14, 2024
Jeff
1 min read

How Small Group Training Brings Accountability & Results

Finding the time, staying motivated, and knowing where to begin can all seem overwhelming. That’s where Small Group Training comes in. At CrossFit Ampersand, our Small Group Training offers a...
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