PODCAST · health
Red Wolf CrossFit - Pack Mentality
by Matt Banwart
A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more. To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach, CA 92647
Episodes
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Joshee P. on Gym Ownership & the Origins of the Gymreapers WZA Gym Tour | 173
Joshee P., owner of CrossFit Anaheim, joins us to share how the Gymreapers WZA Gym Tour got started and talk about life as a gym owner. We also go behind the scenes of Gymreapers WZA SoCal, exploring the media production, planning, and work that goes into capturing the event. www.redwolfcrossfit.com
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Ashley’s Journey as a Mom of Three | 172
Ashley, a mom of three and longtime Red Wolf member, joins us to talk about making time for herself through motherhood. She shares what first brought her to Red Wolf, what keeps her coming back, and her experience in Coach Caitlin’s postpartum program. We also explore personal growth, lessons…
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Gill on Owning CrossFit Papio & Her First Wodapalooza Volunteer Gig | 171
How did Gill go from getting into CrossFit to owning CrossFit Papio in Omaha, Nebraska? We get into her story, her experience running the gym, and what it was like volunteering at Gymreapers Wodapalooza for the first time.
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Gymreapers WZA SoCal Recap with Caitlin | 170
Caitlin joins us to recap Gymreapers WZA SoCal! We talk about what she thought of the event, how we prepared at the gym, and our impressions of the competition overall. Plus, we highlight standout Red Wolf performances and look ahead to what’s next.
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How Aaron Lost 40 Pounds in a Year | 169
Coach Aaron joins Matt to talk about the habits that helped him lose 40 pounds over the last year. No magic fix or extreme plan, just cutting out alcohol, getting serious about protein, and showing up to train consistently. They also get into why the hours outside the gym matter just as much as…
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Wodapalooza Hits HB Pier + Red Wolf CrossFit (From Unlocking HB Podcast) | 168
Gymreapers Wodapalooza SoCal brings 30,000 people and 1,500 athletes to the Huntington Beach Pier this September and Matt Banwart has a front-row seat to all of it. He's owned Red Wolf CrossFit on Beach Boulevard since 2012, and he breaks down what the festival actually looks like from the sand,...
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From Yoga to Bar Muscle-Ups: Jen's CrossFit Transformation | 167
In this episode of Pack Mentality, we sit down with Jen to explore her inspiring transition from yoga to CrossFit. Jen opens up about the initial intimidation of trying something new, and the breakthrough moment she achieved her first bar muscle-up in just 19 minutes of one-on-one coaching. Key...
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What Your Coach Sees That You Don’t | 166
Every gym can write the same workout on the whiteboard, but not every gym gets the same results. In this episode, Coach Aaron pulls back the curtain on the coaching decisions members rarely see: scaling, movement corrections, confidence building, injury modifications, accountability, and the…
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Why I Stopped Chasing Perfection in My Training | 165
For years, the "perfect" plan was the plan I never actually started. The perfect meal prep, the perfect program, the perfect Monday morning reset all of it was just a comfortable way to avoid the fear of failing. In this episode, we get honest about why chasing perfection in fitness isn't...
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This mindset shift changed everything about how I train | 164
Caitlin unpacks the truth about training splits for busy, high-stress adults. If you’re struggling to balance work, family, and fitness, the traditional Monday-Wednesday-Friday routine might actually be holding you back. Caitlin breaks down the two most effective strategies for real-world…
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Sitting Down with Abdul: Fitness, Habits, and Real Talk | 163
Matt welcomes Abdul, coach and gym owner to the podcast for an open conversation about life, fitness, and the habits that hold us back. Drawing from his hands-on experience on the floor and behind the business, Abdul shares his perspective on the fitness world, the common mistakes both clients…
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Matt Unfiltered: Why Most Gyms Fail at Hiring & The Return of "Golden Era" CrossFit through Gym Reapers Wodapalooza | 162
In a rare role reversal, Joshee P. takes over the mic to interview usual host Matt Banwart about his fourteen-year journey as a gym owner. Matt opens up about his early hiring failures and the pivotal shift toward prioritizing personality and hospitality over technical certifications, sharing how...
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I'm lowkey pissed off... | 161
The internet is increasingly pushing the idea that people are powerless over their weight, claiming obesity is almost entirely biology, discipline is an illusion, and hunger always wins. While biology, hormones, sleep, stress, medications, and environment absolutely influence behavior, influence…
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How To Get More Results From The Exact Same Workout | 160
Ever notice how two people can do the exact same workout, in the exact same class, and six months later one gets amazing results while the other barely changes? Most people think it’s genetics. Sometimes it is. Most of the time it’s everything happening outside the gym. In this episode, we talk...
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The #1 Pattern I Notice With Unhealthy and Unfit People | 159
Most people think unhealthy and unfit people fail because they don’t know what to do. That’s usually not true. The #1 pattern I notice over and over is they spend more energy trying to avoid the work than actually doing the work. They’re constantly looking for a way around discomfort instead of...
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Top 10 Things That Age You Fast (Backed by Data) | 158
Most people think aging is just about getting older, but a huge percentage of what we call “aging” is lifestyle stacking against people every single day. In this episode I break down the biggest things speeding people up physically and mentally: excess body fat, processed food, poor sleep…
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I HATE losing | 157
I used to think I worked hard. Then I almost died at 20 and realized I had no idea what hard actually was. In this episode I talk about how that experience changed the way I look at effort, pressure, business, training, and life in general. We get into why environment matters so much, why some...
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Your gym sucks… and you know it | 156
Hey something was on my mind and I wanted to share it with you I talked to someone recently who has been training for years. He shows up, works hard, and does what he thinks he is supposed to do. He still feels stuck. That conversation got me thinking. A lot of people are putting in effort and...
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3 Shortcuts to 10x Your Fitness & Wodapalooza Miami Recap | 155
Before diving into the main topic, Caitlin shares a candid recap of her experience competing at Wodapalooza in Miami… battlng through a severe ankle sprain and torrential rain to secure a 22nd place finish. Then, they break down the three essential "shortcuts" to 10x your fitness faster: getting...
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Nothing Changes if Nothing Changes | 154
You already know what works. Eat better. Train consistently. Stay disciplined. So why are you still in the same place? In this episode, I break down a real conversation with a 25 year old who has spent nearly a decade trying to change and is still stuck. Not because he doesn’t know what to do…
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Why We Moved the Gym (And What It Really Took) | 153
Everyone sees the new building. Third location. Thirteen years in. What they don’t see is the five years before it, knowing we were going to move and choosing patience anyway. Not upgrading a space we wouldn’t stay in. Every dollar strategic. Every “not yet” intentional. In this episode, I break...
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Caitlin’s 2025 Wrapped: Wins, Lows, and the Lessons That Changed Everything | 152
This episode is a full reflection on Caitlin’s 2025. The proudest moments, the toughest challenges, and the lessons that reshaped how she approaches coaching, competing, and life. We start by unpacking one of the biggest questions in health and fitness: why people struggle to stay consistent.…
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I Put a Mic in My 7-Year-Old’s Hands… and She Reminded Me What Adults Forget | 151
Kids say funny stuff. But every now and then they drop truth bombs that make you rethink how you’re moving through life. In this episode, Lily talks about snacks, family, bravery, fitness, God, love, and why adults need to be kinder and stronger. It’s hilarious, pure, and way wiser than it should...
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If You Train 3–4 Days a Week, You Can’t Afford Mistakes | 150
Why What You’re Doing Isn’t Working If your “plan” is showing up and doing whatever, you’re rolling dice. Random workouts create random results. That’s why people grind for months, feel smoked, and look exactly the same. What Changes If You Do This Instead In 60 minutes, you can keep muscle, stay...
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Why Getting Fitter Actually Makes Your Life HARDER | 149
Everyone says they want progress. Almost no one wants what progress actually brings. In this episode, we break a dangerous myth in fitness and life: That things are supposed to get easier. They’re not. We unpack the Fitness Flywheel: • Why workouts get harder as you improve • Why new problems...
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He Squatted 500 lbs… But Couldn’t Run a Mile (Then CrossFit Happened) | 148
Will walked into Red Wolf as a 220-lb powerlifter who could squat 500 lbs… and crawl through a 12-minute mile. His doctor literally told him to “start working out” while he was already training 5x/week. Cholesterol was trash, endurance was zero, and CrossFit had a very bad reputation in his…
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How Red Wolf Turns Confusion into Clarity (and Fat into Muscle) | 147
Most gyms hand you a waiver and a prayer. Red Wolf hands you a plan. In this episode, we break down how Red Wolf turns overwhelmed, confused beginners into confident, stronger, leaner athletes using a proven system. You’ll hear exactly how the 6-Week Ramp-Up Program delivers clarity, structure…
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Inside Coach Aaron’s Brutally Honest Coaching Playbook | 146
What kind of coach would rather never do conditioning again than stop lifting heavy? In this episode of Pack Mentality, Matt sits down with Coach Aaron to dig into his no-BS philosophy on strength, coaching, and why most people stay stuck for years in the same spot. You’ll hear them go from fun...
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How to Make Your Fitness Unstoppable | 145
Most people have a system problem. Matt breaks down the exact framework Red Wolf uses to turn average into EPIC. Effort. Patterns. Individualize. Calibration. If your results are average, your effort probably is too. If your patterns suck, your progress will too. And if you’re still guessing...
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Karina’s Journey from Intimidated Beginner to Confident Leader | 144
In this heartwarming episode of Pack Mentality, Matt sits down with Red Wolf veteran Karina a mother of three, a preschool teacher, and a proud CrossFitter for over nine years. From humble beginnings as a young immigrant figuring out life in a new country, Karina opens up about the challenges she...
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3 Supplements Every Stressed Person Should Consider Taking | 143
In this episode, I break down the three supplements I swear by for stress, recovery, and better sleep, especially if you’re juggling your career, parenting, and CrossFit. These aren’t magic pills but they will help your nervous system chill, your body recover, and your brain shut off when it…
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The Hidden Reason You Keep Losing Momentum | 142
Most people quit because their systems can’t support their goals. Matt and Caitlin unpack why your daily routine, recovery habits, and environment dictate whether you stay consistent or crash. This episode shows how to build systems that carry you when motivation disappears. What You’ll Learn: •...
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Fitness Lies Instagram Keeps Feeding You | 141
Detox teas. Booty bands. “2 workouts a week is enough.” Welcome to Instagram Fitness, where fake coaches sell PDFs, ex-Games athletes rebrand CrossFit, and quick fixes run wild. In this episode, we cut through the BS and talk about what actually works. • Fake Insta Coaches: Zero experience, just...
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From Burnout to Podium: How Coach Kim Rebuilt Her Training, Her Mindset, and Her Life | 140
Coach Kim returns to Pack Mentality after two years and everything has changed. In this raw and honest episode, she opens up about feeling stuck, overtraining, and the moment she realized doing more wasn’t the answer. Now, after fully committing to individualized programming, investing in a...
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Legally Blind Coach Sees What Others Miss: Physiology-First w/ Christian Sherpa (Andy Galpin–Mentored) | 139
Christian holds a B.S. in Nutrition & Dietetics (Clemson), a Master’s in Kinesiology (Cal State Fullerton, biomolecular exercise phys lab), is a CF-L1 since 2017, and was mentored by Dr. Andy Galpin. He’s the founder of Sherpa Frontier, a physiology-first coaching company for elite athletes and...
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From Yoga to CrossFit: Ryan’s Postpartum Comeback at Red Wolf | 138
Ryann’s journey is raw, inspiring, and proof that it’s never too late to take control of your health. From being on pregnancy bed rest and battling postpartum anxiety to pulling 265 lbs off the floor and crushing strict pull-ups. This story will hit home for anyone who’s ever doubted themselves....
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How Allie Dropped 17% Body Fat & Gained 6.5 Pounds of Muscle | 137
In this episode of Pack Mentality, we sit down with Allie, a mom of two who completely transformed her life. After hitting a wall with cookie-cutter workouts and late-night DoorDash, she made the leap to real structure, real coaching, and real results at Red Wolf. Allie shares how she: • Went…
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20 Years of Fitness Lessons Summarized in 20 Minutes | 136
Why waste the next decade making the same mistakes when you can skip straight to the playbook? After 17 years of coaching, 13 years running Red Wolf, and thousands of clients later, I’m handing you the cheat sheet. ✅ The 8 lessons that separate people who spin their wheels from those who actually...
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How Coach Torin Turns Ordinary into Unstoppable | 135
From almost dying in high school to building one of the most technical, people-first coaching styles Red Wolf has ever seen. Coach Torin’s story will change the way you train. In this episode of Pack Mentality, we pull back the curtain on Coach Torin, his unlikely path from a basketball family...
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Fix Your Core Training With These 6 Proven Methods | 134
In this episode, I break down 6 proven methods of core training most people never learn. We’ll cover what each method is, why it matters, and exactly how to use it without getting lost in gym jargon. Here’s what you’ll learn: Why “core” means way more than six-pack muscles The difference between...
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5 Mistakes Every CrossFitter Makes | 133
You’re training hard. But something still isn’t working. Progress feels slow, your joints feel stiff, and you’re wondering if this is just how it goes. It’s not. In this episode, we break down 5 overlooked mistakes that silently kill performance in even the most dedicated athletes. These are the...
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10 Commandments of Staying Fit Over 35 | 132
If you’re over 35 and still trying to train like you’re 22… you’re on borrowed time. In this episode, I’m laying out The 10 Commandments of Staying Fit Over 35, the non-negotiable rules for staying lean, strong, and pain-free well into your 40s, 50s, and beyond. This is how you train smarter, not...
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From Skateparks to Squat Racks: How Chase Lost 15 Pounds and 8% bodyfat | 131
We sit down with Chase, who went from 40 pounds overweight, stuck in a rut, and avoiding hard things to losing 15 pounds, dropping 8% body fat, and rebuilding his strength and confidence through CrossFit. Chase shares how fatherhood, a background in skateboarding, and working with legends like…
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The Best Training Split for Busy Professionals | 130
Think you need to train 5–6 days a week to look and feel fit? Think again. In this episode, we break down a simple, flexible 3-day split built for professionals with demanding schedules. Backed by client results and case studies, you’ll learn how to train smarter (not longer), recover better, and...
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She Waited YEARS to Join… Then Lost 16 Pounds and Got Stronger Than Ever | 129
Shauna thought CrossFit was just for the elite until she realized it was exactly what she needed. In this episode, we chat about her transformation from nervous drop-in to unstoppable athlete. Hear how she went from plateaued personal training to building strength, confidence, and community at…
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The Training Method That Separates Survivors from Finishers | 128
Sick of blowing up halfway through workouts? Here’s the cure. We’re diving into Severe Intensity Domain (SiD) intervals a brutal but proven method to build elite conditioning fast. No fluff, no pacing, just raw effort that forces your body to level up. Learn how top athletes push harder and…
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Piss, Poop, and Performance: What Your Body Waste Says About Your Nutrition | 127
Yeah… we went there. In this episode, I sit down with our nutrition coach Chrysta to talk about the stuff no one wants to say out loud, but everyone deals with: piss and sh*t. From pee color and poop frequency to the truth about high-protein diets and digestion, we’re breaking down what your body...
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Training Through Stress – How to Stay Consistent When Life Isn’t | 126
Ever had one of those weeks where everything hits at once and training feels impossible? You’re not broken—you’re just maxed out. In this episode, we break down how to train smart when stress is high. You’ll learn: • Why stress reduces your training capacity—and how to work with it, not against…
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Why You Still Can’t Do That Skill (And What to Fix) | 125
Still stuck on strict pull-ups, handstand push-ups, or muscle-ups no matter how hard you try? This episode breaks down exactly why progress stalls and what to do instead. We dive into the two biggest blocks holding athletes back: 1. Lack of foundational strength 2. Only practicing when you’re...
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How Cheyne Traded F45 for Real Strength Gains at Red Wolf | 124
In this episode Cheyne shares why he walked away from F45’s bootcamp model. He lost fat, but hit a wall... no muscle, no strength, no real progress. He came to Red Wolf looking for more: barbells, structure, and results. Since joining, he’s packed on muscle, built real strength, and thrives in…
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ABOUT THIS SHOW
A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more.
To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at
7362 Edinger Ave STE A, Huntington Beach, CA 92647
HOSTED BY
Matt Banwart
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Frequently Asked Questions
How many episodes does Red Wolf CrossFit - Pack Mentality have?
Red Wolf CrossFit - Pack Mentality currently has 171 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Red Wolf CrossFit - Pack Mentality about?
A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more. To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach,...
How often does Red Wolf CrossFit - Pack Mentality release new episodes?
Red Wolf CrossFit - Pack Mentality publishes regularly with 171 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Red Wolf CrossFit - Pack Mentality?
You can listen to Red Wolf CrossFit - Pack Mentality on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Red Wolf CrossFit - Pack Mentality?
Red Wolf CrossFit - Pack Mentality is created and hosted by Matt Banwart.
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