HWPO Blog | Announcements & News

Dec 16, 2024

Embrace Growth in 2025

Coach Sam invites you to grow, evolve and build on the foundation of who you are in 2025 and not focus on achieving perfection.

Dec 12, 2024

Knowing Your Why

Coach Justin shares his thoughts on how exercise is not a singular activity but a lifestyle change which can affect the rest of your life positively.

Dec 6, 2024

From doubting to doing: my first 5K journey

Join HWPO Social Media Manager, Lacey Reynish, as she shares her journey from being a self-proclaimed non-runner to completing a 5K. From overcoming doubts and physical struggles to discovering newfound strength, this blog highlights the power of persistence and the rewards of stepping out of your comfort zone.

Dec 3, 2024

HWPO GIVE December - Stratton Community Foundation

The Stratton Community Foundation is dedicated to improving the lives of children and families in southern Vermont by overcoming barriers to health, safety, and education. We’re honored to partner with them for our December HWPO GIVE campaign.

Nov 26, 2024

Beyond the barbell: How Olympic Weightlifting can elevate every athlete's performance

Coach Aimee explores how Olympic Weightlifting boosts athletic performance far beyond barbell skills. From CrossFit® to everyday strength, learn how Olympic lifts build explosive power, coordination, and resilience for all athletes, with insights from HWPO Training coaches, Mat Fraser, and HARD WORKING community members.

Nov 17, 2024

Daily movement is everything they say it is

For 100+ days, Coach Jake has made daily movement a non-negotiable part of his routine, finding that consistency can bring more results than motivation alone. Read his story of commitment and growth and insights into the powerful impact of a daily movement habit.

Nov 15, 2024

Exploring men’s health, fitness and the Movember movement

Join Coach Josh and Dr. Jason Larocque to learn about building mental resilience, the importance of mentorship, and the impact of fitness on well-being. Tune in for valuable insights on men's mental and physical health!

Nov 12, 2024

Why we don’t exclusively train metcons for CrossFit®

Discover why focusing solely on metcons may not be the smartest way to train for CrossFit®. Learn how varied training approaches, like those of elite athletes, can build strength, technique, and endurance, maximizing your metcon performance when it matters most.

Nov 9, 2024

Mastering workout scaling: A guide to skill development and effective modifications

Learn how to effectively scale challenging movements such as muscle-ups, handstands, and double unders in your workouts. Justin Sweeney’s guide breaks down strategies for skill development, efficient modifications, and the importance of variety to improve your fitness safely.

Nov 7, 2024

Holiday nutrition made simple: tips to stay on track

Coach Sam helps you stay on track with your nutrition goals this holiday season with simple, realistic tips. From setting manageable goals to practising mindful indulgence, learn how to enjoy holiday meals and treats while maintaining balance. Whether you're focused on weight loss, muscle gain, or maintaining progress, these strategies will help you navigate the festive season without stress.

Oct 30, 2024

Lifestyle Gears

Coach Ste explores the five 'lifestyle gears,' showing how adjusting your commitment to nutrition, training, and recovery can help you stay balanced and on track.

Oct 23, 2024

Learning Agility

Coach Michele explores the essential skill of learning agility for coaches and how it drives growth and adaptability. Learn how to practice this skill through real-life experiences, embrace feedback, and improve your coaching confidence with practical tips and mindset shifts.

Oct 17, 2024

Training for sport-specific longevity vs training to be competitive in CrossFit®

Coach Justin looks into his career in both golf and CrossFit® to compare how training differs between the two. He discusses how drawing comparisons and adapting the training to better ourselves both on the course and in the gym can be simple and effective.

Oct 9, 2024

FIVE important things to know when transitioning to an Olympic Lifting focused program

Coach Aimee draws and her experience and looks to her HWPO LIFT community to highlight her FIVE most important things to know when starting a new Olympic Weightlifiting program.

Oct 4, 2024

HWPO GIVE October - Forging Youth Resilience

Forging Youth Resilience (FYR) is a nonprofit that provides fitness, nutrition education, and mentorship to under-resourced youth, helping them build physical and mental strength, resilience, and confidence. We’re honored to support them as our HWPO GIVE - October partner and help raise additional funds for them through running the TCS New York City Marathon.

Oct 1, 2024

So you’re new to running? We’ve got you covered with these top 5 tips

Coach Sammy draws on her experience in running to bring you her top 5 tips if you’re new to the sport. From choosing the right gear to making your runs more enjoyable, everything you need to know is right here in our blog.

Sep 25, 2024

Give yourself the opportunity to strike gold: the power of showing up

Coach Jake draws on his years of experience in fitness and discusses how SHOWING UP to the gym, even when you don’t feel like it, and setting yourself small targets can make achieving your goals more tangible.

Sep 19, 2024

Understanding yourself: Why looking inward can help you be tougher.

Coach Josh discusses one of our most asked questions when we attend events, how is Mat so mentally tough? Read his thoughts and approach to being mentally tough, from first finding yourself and your ‘why’ to executing what you find in your everyday life.

Sep 10, 2024

Solid habits for HARD WORK

Media Director Preslie, a self-proclaimed workaholic discusses her tried and tested methods for making sure she prioritizes her fitness goals and building solid, daily habits.

Sep 2, 2024

HWPO GIVE September - Dancer Love Foundation

The Dancer Love Foundation, founded by husband and wife CrossFit athletes and gym owners Sam and Jennifer Dancer, aims to “Empower individuals with intellectual and physical disabilities through fitness, education, and love.”

Aug 29, 2024

What sets the top athletes apart?

Coach Ste draws on his years of experience in both competing and coaching to bring you an in-depth insight into how we should approach our training to be the best we can be.

Aug 21, 2024

Elevating coaching: the importance of varied drill focuses in long-term athlete development

Coach Michele talks about the importance of stripping back coaching techniques into more manageable focuses that allow athletes to build on skills over time.

Aug 7, 2024

HWPO GIVE - Funky Town Fridge

Funky Town Fridge is an inspiring and revolutionary community initiative that seeks to end food apartheid in Fort Worth, Texas. The HWPO Training team is excited to volunteer with, donate to and amplify the mission of Funky Town Fridge, particularly in the spirit of Fort Worth hosting the 2024 CrossFit Games.

Jul 26, 2024

Should we strive for perfection?

In this blog Coach Aimee talks about how perfection in lifting is unattainable. Focus instead on consistency, confidence, and control. Embrace the daily grind, improve incrementally, and build a strong foundation for continual progress.

Jul 17, 2024

Stay fueled on the go: nutrition tips for summer travel

Coach Sam has some helpful tips and advice for managing your nutrition and staying fueled this summer, whether on vacation or traveling closer to home.

Jul 11, 2024

Coach Jake training for Reps Ahead

Coach Jake decided to return to competitive exercise after 18 months. In this blog, learn how he and Ste Fawcett prepared him in just three and a half weeks for Reps Ahead.

Jul 3, 2024

Mat Fraser training like the old days

Training in the garage, no music, going to that dark place with one of my good friends and early training partners, Jack Barry. Just like the good old days!

Jul 1, 2024

HWPO GIVE - NOMINATE A HARD WORKING TEACHER

For our July HWPO GIVE project, we’re looking to help a HARD WORKING teacher start the 2024-2025 school year off STRONG. Have you had an educator who’s shaped who you are? A professor who really made an impact? Or a teacher that really set the bar? Let us know, and they could win $5k (and some other surprises!).

Jun 7, 2024

Join HWPO Training for three days at the CrossFit® North America East Semifinal

We’ve got some killer content straight from Knoxville, TN. That’s right, Mat Fraser and the HWPO Training crew are back, and the energy is off the charts. Get ready to dive into all the action from the North America East Semifinal, where every rep counts and every second matters.

May 31, 2024

HWPO GIVE - The OUT Foundation

For the June HWPO GIVE initiative and in celebration of Pride month, we are thrilled to support The OUT Foundation. We believe that HWPO is a place where HARD WORKERS can be themselves.

May 31, 2024

Catch up on three days of competition at West Coast Classic

HWPO Training is back in Carson, CA, where Mat won his first CrossFit Games title! Join us as we catch up with Patrick Vellner, Sam Kwant, and more at the West Coast Classic. Get exclusive behind-the-scenes action you won’t find anywhere else and intense competition highlights.

May 15, 2024

HWPO Training cheers on Sammy and O’Keefe in the Boston Marathon 2024

Sammy and O’Keefe have put in the HARD WORK to run the 2024 Boston Marathon. Not just for bragging rights, but to help support an organization close to our hearts: —One Summit. Catch up on all the BTS, training lead-up and race day action here.

May 5, 2024

Get ready for MURPH this Memorial Day

Coach Josh Godinez of HWPO Training breaks down what to expect, how to prepare and his top tips for taking on this legendary workout in honor of LT. Michael Murphy.

May 2, 2024

HWPO GIVE - Able Games

In May, our HWPO GIVE initiative is teaming up with ABLE Games, a fantastic project by TNT. ABLE Games is a yearly fitness charity event that honors athletes of every skill level.

Apr 30, 2024

HWPO athletes crush individual Quarterfinals

Catch up on an eventful weekend at HWPO HQ in out latest Vlog. Our PRO athletes SHOWED UP, and we had the opportunity to catch up with Mat on his latest training approach.

Apr 15, 2024

Tips on Preparing for Quarterfinals

Individual Quarterfinals are approaching, and we caught up with a few of our coaches to share some advice as you prepare for the tests ahead.

Mar 20, 2024

Friday Night Lights event at HWPO HQ, 2024

Our inaugural Friday Night Lights at HWPO HQ was a hit! Over 80 HARD WORKERS joined for a pro-athlete experience with friends and partners of the brand SHOWING UP to elevate the event. Check out the highlights in our two-part vlog!

Mar 7, 2024

Open Workouts; To Redo Or Not

Coach Jake questions why redoing the Open workouts has gotten a bad rap. In short, his views are: If you’re doing The Open for fun with your community, redo it. Be reasonable, but have fun. That's the point. If you’ve got Semifinals or Games goals, practice executing on the first try and living with the result.

Mar 5, 2024

HWPO GIVE - One Summit

This March and April, we’re not only supporting One Summit, we’re running for them! This organization is near and dear to our hearts, and Sammy and O’Keefe are running the Boston Marathon, targeting their fundraising efforts to One Summit.

Feb 26, 2024

Pregnancy, Birth, Postpartum & Fitness By Sammy Moniz

Sammy Moniz shares a heartfelt and inspiring journey through her pregnancy, the birth of her child, and the postpartum period, with a special focus on how her lifelong commitment to fitness played a pivotal role throughout.

Feb 8, 2024

HWPO GIVE - West Point’s Functional Fitness Team

This February, we’re supporting West Point’s Functional Fitness Team, known as the Black and Gold Team. These cadets compete in national and collegiate competitions while demonstrating West Point’s time-honored values of Duty, Honor, and Country.

Feb 2, 2024

DAY TWO AT TYR WODAPALOOZA

HWPO PRO Head Coach, Ste Fawcett continues his review of coaching Sam Kwant to a third-place finish at the 2024 TYR Wodapalooza competition. Read all the action from day 2, including the warm-up strategies, executing the workouts, and all the emotions from the last day of competition.

Feb 1, 2024

The CrossFit Open is here!

HWPO Training team member and CrossFit Open veteran Jake Marconi shares his top five tips for anyone thinking about competing in the 2024 Open, whether they’re new to the Open or have participated in it before.

Jan 25, 2024

DAY ONE AT TYR WODAPALOOZA

HWPO PRO Head Coach Ste Fawcett stood in for Coach Josh Godinez at the last minute to coach Sam Kwant through TYR Wodapalooza 2024. Learn how day one of the competition went through the eyes of the coach.

Jan 18, 2024

TYR Wodapalooza 2024

2024’s competition was a blast. We’ve rounded up what the HARD WORKING community got up to in this collection of pictures from the weekend.

Jan 10, 2024

HWPO GIVE - ABC HOPES

Katie Moore created ABC Hopes, a 501(c)(3) organization, in 2013 to provide greater opportunities to her younger brother, Christopher. The name stands for All Because Christopher Hopes, and the charity has since become a leading provider in wellness and empowerment for persons with intellectual disabilities.

Dec 15, 2023

HWPO GIVE - Vermont Food Bank

This December, we’re aiming to help provide food to Vermonters facing hunger through the Vermont Foodbank. HWPO HQ and our founders, Mat and Sammy, are based in Vermont, and we’re honored to contribute to helping this local community thrive this holiday season.

Nov 1, 2023

HWPO GIVE - Kids Play Free

For November’s HWPO GIVE initiative, we’re thrilled to partner with a foundation near and dear to our HWPO GOLF Head Coach and 3-Time PGA Tour winner, Scott Stallings. The Knoxville native and his wife Jen created a foundation to support Kids Play Free and the Tennessee Junior Cup.

Oct 1, 2023

HWPO GIVE - Redemption Road Fitness Foundation

Instilling healthy habits through fitness is how Redemption Road Fitness seeks to improve the future of those in the prison system.

Sep 5, 2023

HWPO Training HQ Gym tour with Mat Fraser

Join Mat Fraser and Matt O’Keefe for a tour of our new gym facility. Learn why Mat chose the things that he did and get an insight into the significance of equipment and more.

Sep 1, 2023

HWPO GIVE - Keala Foundation

Celebrating its 10th anniversary this month, the Ultimate Hawaiian Challenge (UHC), an initiative of the Keala Foundation, raises funds to support the youth of Hawaii by providing a safe place to workout and embrace community.

Aug 24, 2023

HWPO Training SHOWED UP at the 2023 CrossFit Games®

Catch up on the 2023 Games with an exclusive behind the scenes look through the eyes of 5x Fittest Man on Earth, Mat Fraser.

Jul 31, 2023

HWPO GIVE - Clean Lakes Alliance

In the spirit of once again celebrating the CrossFit Games in Madison, Wisconsin, we wanted to give back to the city that SHOWS UP for the CrossFit athletes and community each year. HARD WORK has taken place in those local waters, and we encourage you to learn more about their history and get involved in preserving them for years to come.

Jul 1, 2023

HWPO GIVE - Big Fish Foundation

For the July HWPO GIVE initiative, we are proud to partner with The Big Fish Foundation, a nonprofit 501(c)(3) dedicated to empowering, inspiring, and reminding Veterans of their resilience.

Jun 1, 2023

HWPO GIVE - OUT Foundation

For the June HWPO GIVE initiative and in celebration of Pride month, we are thrilled to support The OUT Foundation. We believe that HWPO is a place where HARD WORKERS can be themselves.

May 19, 2023

HWPO Training at the 2023 SEMIS

We are celebrating the HARD WORK that our HWPO Training members have put in to qualify for the Semifinals of the games.

May 8, 2023

HWPO GIVE - ABLE Games

For the May HWPO GIVE initiative, we’re partnering with ABLE Games, a project of TNT, which is an annual fitness charity event that celebrates athletes of all abilities.

Apr 21, 2023

HWPO Training headquarters

Take a behind-the-scenes look at the opening of HWPO Training headquarters in Vermont.

Apr 20, 2023

HWPO Give - Kiss The Ground

For Aprils’ HWPO GIVE initiative, we’re supporting Kiss the Ground, a 501(c)(3) nonprofit founded by a group of activists who have been empowering individuals to make a difference in their communities for the last decade.

Mar 12, 2023

Hard Worker Highlight: Christina Prevett, Pelvic Floor Specialist

Earlier this week, we spoke to one of our incredible #HARDWORKERS, Christina Prevett, a pelvic floor specialist and a member of our HWPO FLAGSHIP program. She shares her knowledge of pelvic floor health, training whilst pregnant or postpartum and the relationship between fitness and the menstrual cycle.

Mar 8, 2023

HWPO Give - Alliance for Period Supplies

As part of the HWPO Training GIVE initiative for March, we’ll be donating $5k to Alliance for Period Supplies as well as encouraging our community to donate and create awareness around womens’ access to hygiene products globally.

Feb 20, 2023

The Oleta Workout

Participate in the ‘OLETA’ workout throughout the month of February and help us spread awareness.

Feb 15, 2023

HWPO GIVE - One Summit 2023

As part of the HWPO GIVE initiative for February, we’ll be donating $5k to One Summit and participating in the NATE WOD CHALLENGE.

Jan 15, 2023

Starting 2023 off the right way: Personal & fitness resolutions

To start 2023 off the right way, the HWPO team has set some of their New Year’s resolutions which we want to share with our community. These are both fitness and personal goals, and we know how difficult it can be to follow through with resolutions, which is why we’re sharing our tips on how our HARD WORKERS can hold themselves accountable.

Jan 12, 2023

HWPO 2022: A year in review

HWPO is excited for the start of a new year, but first, we want to reflect on 2022.

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