Savagely Scaled

Episode 94: Building Stronger Communities with Dave Rafuse What makes someone stay at a gym? Is it the workouts... or the people?This week on Savagely Scaled, Blake and Joyce sit down with Dave Rafuse, longtime affiliate owner, entrepreneur, and creator of the new Train With Us platform, to talk about one of the biggest challenges in fitness today: building genuine community in a digital world.Dave shares his journey from the early days of CrossFit to owning a thriving affiliate with hundreds of members, becoming one of the first HYROX affiliates in Eastern Canada, and developing a platform designed to help gyms create stronger member connections both inside and outside the gym.In this episode, we discuss:Dave's CrossFit journey and how the sport has evolved.The explosive growth of HYROX and what it means for everyday athletes.Why community—not equipment—is what keeps members coming back.How coaches can improve member retention through meaningful relationships.Building friendships as adults through fitness.The role of "micro communities" within an affiliate.How the new Train With Us app helps gyms connect members, improve communication, and strengthen coaching relationships.Dave's vision for the future of fitness and why he believes community is the key to changing lives.Whether you're a coach, affiliate owner, or someone who simply loves the community your gym has given you, this conversation is packed with insights on why connection is just as important as training.A huge thank you to Dave Rafuse for joining us and sharing his passion for growing stronger communities.📩 Have a guest suggestion, gym story, or episode idea? We'd love to hear from you!Email: [email protected], TikTok & YouTube: @savagelyscaledAs always, thank you for listening and supporting Savagely Scaled.Stay Savagely Scaled!

.In Episode 93 of Savagely Scaled, Blake and Joyce dive into a topic every athlete faces but doesn't always talk about enough: boundaries.Whether you're a competitive CrossFitter, a busy parent trying to make class, or someone balancing work, family, and fitness, it's easy to feel like you have to say yes to everything. Extra workouts. Competitions. Social events. Coaching. Helping everyone else before helping yourself.This episode explores why healthy boundaries aren't selfish—they're essential for staying consistent, avoiding burnout, and continuing to enjoy the sport we all love.Recognizing when your schedule is becoming too muchThe difference between discipline and burnoutSetting boundaries with training, work, family, and social commitmentsWhy recovery deserves just as much attention as your workoutsLearning to say "no" without feeling guiltyProtecting your mental health and energyPersonal stories from Blake and Joyce about balancing CrossFit, coaching, family, work, and the podcastIf you've ever felt overwhelmed, stretched too thin, or like fitness was becoming another obligation instead of something you love, this conversation is for you.Thank you for being part of the Savagely Scaled community! If you enjoyed this episode, please follow the podcast and leave us a 5-star review on Spotify or Apple Podcasts—it helps us reach more athletes and continue sharing stories from the CrossFit community.Have a topic you'd like us to cover? A funny gym story? A question for Blake and Joyce? We'd love to hear from you!📩 Email us at [email protected]📱 Follow us on Instagram, TikTok, YouTube, and Facebook: @SavagelyScaledThank you for listening, and as always...Stay Savage. Stay Scaled. We'll see you in the next episode!Episode 93: Boundaries Like a Savage – Protecting Your Time, Energy & TrainingIn this episode, we discuss:

Here's the updated version with a call to action at the end:Episode 94: Goals Check-In – Finding Balance & Changing the Way We Talk to OurselvesIt's time for another monthly goals check-in!This month, Blake and Joyce get real about what June looked like—the wins, the struggles, and everything in between. Blake opens up about balancing family, training, nutrition, and the negative self-talk that can creep in when life gets overwhelming. Joyce shares her first month of committing to running, what she's learned about patience, pacing, and why progress doesn't always happen overnight.Together, they talk about:Why balance is harder than it looks.The importance of speaking kindly to yourself.Learning from setbacks instead of letting them define you.Finding joy in the process instead of chasing perfection.Setting intentional goals for July and continuing to stack healthy habits.Whether you're chasing a PR, trying to build consistency, or simply looking for a reminder that you're not alone in your struggles, this episode is for you.Remember, progress isn't about being perfect—it's about continuing to show up.We hope this conversation inspires you to keep stacking your goals, celebrate the small wins, and give yourself the same grace you'd give someone you care about.Have a story, question, episode idea, or want to be a guest on the show? We'd love to hear from you! Reach out to us by sending us a DM on Instagram @savagelyscaled or email us at [email protected]. Your message could inspire a future episode, and we're always excited to connect with fellow athletes and members of the community.Thanks for listening, and we'll see you at the whiteboard!

In this episode of Savagely Scaled, Blake and Joyce dive into the world of recovery and the tools athletes use to stay moving, performing, and feeling their best. From sleep routines and hydration to massage guns, cupping, compression boots, CBD creams, and cold plunges, they break down what’s actually helpful versus what might just be hype.The conversation covers personal recovery habits, favorite recovery gadgets, experiences with sports massages, mobility work, and the reality of balancing training with everyday life, work, and family responsibilities. Along the way, you'll hear stories from competitions, thoughts on sleep tracking devices like the Apple Watch and WHOOP, and an unexpectedly passionate debate about bananas.Whether you're training for competition, tackling your weekly CrossFit classes, or simply trying to recover smarter, this episode offers practical insights and honest experiences to help you find what works best for your body.Tune in and join the conversation: What recovery tools or routines have made the biggest difference for you?

Episode 91: New Boss, Same Burpees?CrossFit has a new CEO, and for the first time in a while, it feels like a familiar face is stepping into the role.This week, Blake and Joyce sit down to discuss Bruce Edwards, CrossFit's newest CEO, and what his leadership could mean for affiliates, athletes, coaches, and everyday members. As a former CrossFit COO during one of the sport's biggest growth periods, affiliate owner, and fitness industry executive, Bruce brings a unique combination of CrossFit culture and business experience to the table.The conversation dives into:🏋️ Who Bruce Edwards is and his history with CrossFit📈 Why CrossFit chose him to lead the company🤝 The importance of affiliates and community📣 Why transparency and communication matter more than ever🏆 The challenge of competing with HYROX and other fitness trends💪 Whether CrossFit needs innovation—or simply strong leadership❤️ What makes CrossFit special and why so many athletes continue to call it homeWill Bruce Edwards help bring CrossFit back to its roots? Can he rebuild trust and strengthen the affiliate network that built the sport? Blake and Joyce share their thoughts, concerns, and hopes for the future of CrossFit.Whether you're an affiliate owner, coach, competitor, or someone who just loves showing up for class each day, this episode is for you.🎙️ Grab your coffee, lace up your Nanos, and join the conversation.Stay Savage.

June means it's time for another Savagely Scaled Goal Check-In!This month, Joyce recaps her incredible experience competing at the Northern California Classic, surviving three grueling days of competition, and the lessons she learned about recovery, mobility, and listening to her body. With NCC in the books, she's setting her sights on HYROX by tackling a new challenge: building her running endurance one mile at a time.Meanwhile, Blake reflects on balancing weightlifting programming, HYROX training, motherhood, summer activities, and everything else life keeps throwing her way. From aggressive weightlifting percentages to finding peace with doing "enough," her June focus is all about balance.The girls also dive into HYROX prep, competition strategy, gym class logistics, Disney dreams, nutrition confessions, and why sometimes a milkshake is exactly what the recovery plan calls for.Remember: goals don't have to be huge. Pick one, stack it, and keep moving forward.

Episode 90: Best in the West? Joyce Takes on NCCEpisode DescriptionWhat happens when you qualify for one of the biggest CrossFit-style competitions on the West Coast and step onto the competition floor as an individual athlete?This week on Savagely Scaled, Joyce takes us through her entire experience at the Northern California Classic (NCC). From qualifying workouts and travel plans to battling through six grueling events over three days, she shares the highs, lows, lessons learned, and everything in between.We dive into the pressure of competing solo, the mental challenges of standing on the competition floor alone, meeting some of CrossFit's biggest names, surviving sore legs and tired knees, and discovering exactly what areas need attention before the next big competition.Whether you're thinking about signing up for your first competition, chasing a qualifier, or just love hearing what happens behind the scenes at major events, this episode gives you an honest look at what it's really like to test yourself against some of the best athletes around.Join us as Joyce shares her NCC journey, the moments that made her proud, and why stepping outside your comfort zone is always worth it.Topics Covered:Qualifying for NCCCompeting as an individual athleteThe toughest workouts of the weekendWeightlifting PRs and breakthrough momentsMeeting CrossFit stars like Jorge Fernandez and Danny SpeegleLessons learned from three days of competitionWhat’s next for Joyce's trainingTune in, subscribe, and remember:Don't be a Karen, be a Sharon and keep sharing!Until we meet at the whiteboard again... BYE!

Episode 86: Better Together – The Road to HYROXThis week on Savagely Scaled, Blake and Joyce sit down to talk about their next big challenge: taking on a HYROX Doubles race together this December! HYROX combines 8 kilometers of running with 8 functional fitness stations, making it one of the fastest-growing fitness races in the world. In the Doubles division, partners tackle the entire race together, sharing the workload at each station while pushing each other every step of the way. (Hyrox Fitness)In this episode, they discuss:Why they decided to sign up for HYROX togetherThe excitement (and nerves) of preparing for a new challengeHow their training styles complement each otherThe strengths each of them brings to the raceWhat they expect to be the toughest stations and biggest obstaclesHow they'll balance training, recovery, and everyday life leading up to race dayTheir goals for the event and what success looks like beyond the finish lineWhether you're considering your first HYROX, training for your next event, or just enjoy hearing two friends tackle a huge fitness goal together, this episode is packed with laughs, honesty, and motivation.Tune in and follow Blake and Joyce as they begin their journey toward December—one workout, one run, and one step closer to the finish line.Remember, don't be a Karen, be a Sharon and keep sharing! Until we meet at the whiteboard again... BYE! 🎙️💪🏃‍♂️🏃‍♀️

This week on Savagely Scaled, we’re diving into one of the biggest conversations happening in the CrossFit community right now… the COST of the CrossFit Games experience.From expensive tickets and hotel prices to athlete travel, coaching costs, recovery, food, and everything in between — we break down what people are REALLY spending just to compete at or attend the Games.We talk about:💸 The true price of being a spectator💸 The financial pressure on athletes💸 Hidden competition costs nobody talks about💸 Community fundraising and support💸 Whether CrossFit is becoming too expensive for everyday peopleThis episode is honest, relatable, and something almost every CrossFitter can connect with in some way.Because while the passion for the sport is still alive… wallets everywhere are definitely feeling the burn 🔥🎧 Tune in now and let us know:Do you think the CrossFit Games experience is becoming too expensive?Follow us on Instagram: @savagelyscaledEmail us: [email protected]… don’t be a Karen, be a Sharon and keep sharing.Until we meet at the whiteboard again… BYE.

This week on Savagely Scaled, we’re exposing the biggest gym etiquette crimes happening inside CrossFit boxes everywhere. From walking in late to the whiteboard brief, stealing someone’s equipment setup, leaving sweat puddles on the bike, and becoming the self-appointed “second coach” during class… nothing is safe in this episode.We’re breaking down the unwritten rules that keep classes running smoothly, help build stronger gym communities, and make the CrossFit experience better for everyone — whether you’re brand new or years into the sport.PLUS… we share hilarious gym moments, relatable member behavior, and the things that secretly drive every coach crazy.So grab your grips, clean your sweat angel off the floor, and tune in for one of our funniest episodes yet.Follow us on Instagram: @savagelyscaledEmail us: [email protected]… don’t be a Karen, be a Sharon and keep sharing.Until we meet at the whiteboard again… BYE.

🎙️ Episode 13: April Check-In — Wins, Weaknesses & What’s NextIn this episode of Savagely Scaled, we’re diving into our April check-in—breaking down the wins, the struggles, and everything in between.We talk about what progress actually looked like this month, from improving skills like toes-to-bar and handstands to pushing through tough workouts and learning when to scale for long-term growth. There’s a real conversation around training with intention, checking your ego at the door, and understanding the why behind your workouts.We also get into:The importance of coaching cues and continuing education (hello weightlifting seminar 👀)Training under fatigue and how it translates to competitionPrepping mentally and physically for upcoming competitionsBalancing CrossFit, weightlifting, and HYROX-style trainingSetting realistic goals and actually sticking to themApril was all about building consistency, learning from experience, and stacking small wins that lead to bigger results—and we’re carrying that energy straight into May.Whether you’re chasing the RX button, prepping for competition, or just trying to get better each day, this episode is your reminder to stay intentional and trust the process.🎧 Don’t forget to subscribe, follow, and share with your people!📲 Instagram: @savagelyscaled📧 Email: [email protected]… don’t be a Karen, be a Sharon and keep sharing.Until we meet at the whiteboard again… BYE.

CrossFit is more than just workouts—it’s a culture. And a big part of that culture? The brands we wear, train with, and represent every day.In this episode of Savagely Scaled, we dive into the world of CrossFit brands and break down what really matters. From big names like Nike, Reebok, NOBULL, Rogue, and TYR, to the smaller, community-driven brands you see inside your local box—we’re talking about it all.Are these brands actually built for performance, or are we just buying into the hype? Does what you wear really impact how you train, or is it more about confidence and identity?We get into:The history and influence of major CrossFit brandsHype vs. real performanceAthlete sponsorships and social media influenceWhy affiliate merch hits differentHow to choose gear that actually works for YOUAt the end of the day, the logo on your shirt doesn’t define your fitness—your effort does.So whether you’re rocking the newest drops or your favorite worn-in gym tee, this episode will help you think twice about what you’re repping and why.🎧 Tune in, share with your gym crew, and let us know—what’s your go-to brand?Remember… don’t be a Karen, be a Sharon and KEEP SHARING 💥

This week on Savagely Scaled, we’re sitting down with our very own Blake fresh off her second weightlifting competition—and a gold medal finish. From the nerves of her first meet to the confidence and composure of stepping onto a bigger stage, Blake breaks down what truly changed between comp one and comp two.We dive into the mindset shift of going from “just get a total” to chasing PRs, breaking records, and trusting the process. Blake shares what it felt like competing at Masters Nationals, managing the chaos of multiple platforms, and learning to stay locked in when every lift counts.We also get into the real side of competing:handling nerves, trusting your coach, dialing in nutrition, and understanding the strategy behind every attempt. This episode highlights how much goes into stepping on the platform—and how much growth happens along the way.A huge thank you goes out to the team behind the scenes that made this possible. Coach Chris for the guidance, structure, and belief every step of the way. Amanda, an incredible nutrition coach who has helped Blake not only reach every goal she’s set—but sustain it over time. And Carol from Inspire, the physical therapist inside Kingman CrossFit, for keeping the body moving, healthy, and competition-ready.This journey is proof that having the right people in your corner changes everything. If you’re looking for support in lifting, nutrition, or just getting your body moving the way it should—Kingman CrossFit has your back.Whether you’re thinking about your first competition or chasing your next PR, this episode is all about growth, grit, and showing up for yourself.Hit that follow button, leave us a review, and share the episode with your crew.Got a topic you want us to cover or a gym we need to visit?📩 Email: [email protected]📲 Instagram: @savagelyscaledDon’t be a Karen, be a Sharon… and keep sharing.Until we meet at the whiteboard again… BYE.

In this episode of Savagely Scaled, we sit down with a special duo, Katherine and Trisha, to break down their CrossFit Open experience—what challenged them, what surprised them, and how they grew both physically and mentally along the way.From first-time RX moments to battling self-doubt mid-workout, this episode dives into the real, unfiltered side of the Open. We talk about the nerves, the community, the breakthroughs, and the moments that remind us why we show up in the first place.💥 What you’ll hear in this episode:What the Open really exposes (strengths AND weaknesses)The mindset shift from fear to confidenceFirst RX experiences and what they meanMovements that need work—and how to approach themThe power of community when things get hardWhy the Open isn’t about the leaderboard… it’s about growthWhether you crushed the Open, struggled through it, or are thinking about doing it next year—this episode is for you.Because at the end of the day, you can cry… but you can’t quit.📩 Have an episode idea or want to be featured?DM us on Instagram @savagelyscaled or email us at [email protected] remember…Don’t be a Karen, be a Sharon—and keep sharing.Until we meet at the whiteboard again… BYE 💪

Here you go—fully finished and ready to paste:Episode Title Idea: March Check-In: Progress, Pressure & Chasing Big GoalsEpisode Description:In this episode of Savagely Scaled, we’re wrapping up March with a real and raw check-in on everything that’s been going on—inside and outside the gym.From busy schedules, birthdays, and big competitions to small daily wins, we break down what progress actually looks like when you’re stacking goals month after month. We talk about consistency, giving yourself grace when things don’t go perfectly, and how those “little” habits—like mobility work, skill drills, and recovery—are starting to pay off in a big way.We also dive into:How setting smaller, manageable goals leads to bigger successThe importance of skill work vs. just getting strongerThe mental side of competing and showing up under pressurePreparing for big upcoming events (hello April 👀)Why confidence and consistency matter more than perfectionThis episode is all about growth—physically, mentally, and emotionally—and learning how to trust the process even when it’s hard.If you’ve ever felt overwhelmed chasing your goals or wondered if the extra work is worth it… this one’s for you.Remember: Don’t be a Karen… be a Sharon and keep sharing.Until we meet at the whiteboard again… BYE 💛📲 Connect With Us:Follow us on Instagram: @savagelyscaledSend us a DM—we’d love to hear your goals and what you’re working toward!Want to be featured on the podcast or our Affiliate segment? Reach out to us directly or email us at: [email protected]

The 2026 CrossFit Open is officially in the books—and we’ve got a LOT to say.In this episode of Savagely Scaled, Blake and Joyce sit down to break down their full Open experience—from the workouts themselves to the unforgettable gym vibes, themed nights, and everything in between. Whether you crushed your goals, got humbled, or are heading into quarterfinals, this episode is all about reflection, lessons learned, and a little bit of venting.26.1: Wall balls + burpee box jump overs→ A “simple” couplet that hit WAY harder than expected→ Leg fatigue, breathing struggles, and that lingering soreness→ Strategy talk: pacing slower than you think26.2: Lunges, pull-ups, and snatches→ A more technical, grip-heavy workout→ The power of singles and smart movement→ First pull-ups achieved in the gym (we LOVE to see it 👏)26.3: Burpees, cleans, and thrusters→ A long, grindy, burpee-dominant test→ Mental strategy vs. physical fatigue→ Why elites not finishing actually helped mindsetTheme nights (Rave Night, Emo Punk Night, Color Night 🎨)Community energy > leaderboard rankingsWhy the Open is really about showing up for your peopleShoutout to athletes stepping outside their comfort zonesGo slower than you think (seriously… slower)Small improvements > big expectationsCompete against yourself, not just othersUse the Open as a yearly benchmark for growthJoyce improves to 80th percentile 🔥Blake reflects on balancing weightlifting + CrossFitHow age divisions and programming affect performanceWhy progress isn’t always linear—and that’s okay8 athletes from the gym advancing 🙌What to expect from the next stageSkill gaps (hello strict handstand push-ups & bar muscle-ups 😅)Strategy: maximize strengths, survive weaknessesWhy just qualifying is already a huge winHow to scale with intention (not just to finish)Communicating goals with your coachBuilding skills year-round (not just during the Open)Turning weaknesses into long-term focus pointsNot the most exciting year—but still effectiveMore inclusive programming for a broader fieldQuarterfinals = the real separatorAt the end of the day… the Open is about community, growth, and showing upFirst-time RX athletesFirst pull-ups achieved 🎉Quarterfinal qualifiers representing the gymCoaches, judges, and the entire community that made it specialIf this episode felt like your pre-workout boost:Leave us a ⭐⭐⭐⭐⭐ reviewFollow & subscribe so you don’t miss what’s nextDM us your Open experience or topics you want us to cover📩 IG: @savagelyscaled📧 Email: [email protected]:Don’t be a Karen… be a Sharon… and KEEP SHARING 💪Until we meet at the whiteboard again… BYE.

“Pelvic Floor: The Core You’re Ignoring (But Shouldn’t Be)”Episode Description:We talk a lot about core strength in CrossFit—bracing, belts, hollow holds—but what about the foundation of it all? The piece most athletes ignore until something goes wrong… the pelvic floor.In this episode, we sit down with pelvic floor specialists Carol and Andrea to break down a topic that’s often overlooked, misunderstood, and honestly… avoided. From leaking during double unders to unexplained hip or back pain, this conversation dives into what’s really going on and why it matters for everyone—yes, men too.We get into:What the pelvic floor actually is (and why it’s part of your core)Common signs of dysfunction you might be brushing offHow it shows up in the gym (hello heavy lifts + double unders 👀)The truth about pregnancy, postpartum, and returning to trainingWhy “just do Kegels” isn’t always the answerHow proper bracing, breathing, and pressure management can change everythingThis episode is about breaking the stigma, building awareness, and giving athletes the tools (and confidence) to take control of their health. Because no one should feel embarrassed, confused, or limited by something that can be addressed and improved.If you’ve ever experienced symptoms, questioned what’s “normal,” or want to perform better in the gym—this is your sign to listen.💥 Share this episode with a friend, your gym buddy, or someone who needs to hear it.💬 And if this was your swig of pre-workout, don’t forget to leave us a review!📩 Want to be on the show or have a topic you want us to dive into?DM us @SavagelyScaled or email [email protected]… don’t be a Karen, be a Sharon and keep sharing.Until we meet at the whiteboard again… BYE.

This week on Savagely Scaled, we sit down with Pam, Cameron, and Savana to talk about their experience taking on the challenge of HYROX. From how they first heard about the competition to what it was like stepping onto the race floor, they share what drew them to one of the fastest-growing fitness competitions in the world.We dive into what HYROX actually is, what the race looks like, and how it compares to the style of training many of us know from the gym. They break down the workouts, the mental game, and the moments during the race that really tested them.We also talk about preparation, race-day nerves, and the feeling of pushing through when your legs are burning and the finish line is still ahead. Whether you're curious about signing up for your first race or just want to hear what the experience is really like, this episode gives you an inside look from three athletes who stepped up to the challenge.If this episode is your swig of pre-workout before the gym, don’t forget to follow, subscribe, and share with a friend who loves fitness just as much as you do.If you have an episode idea you want us to dive into, or if you’re an affiliate who would like to be featured on our Affiliate Segment, send us a DM on Instagram @savagelyscaled or email us at [email protected] we meet at the whiteboard again… BYE! 💪

This one is real.Not a PR recap. Not a hype-you-up-for-the-Open episode.This is the honest conversation.In this episode, Blake and Joyce dive into the quiet side of CrossFit — the gray area that no one talks about enough. The burnout. The comparison spiral. The “why am I even here?” moments. The weeks where life stacks up, the kids get sick, you miss sessions, and suddenly you feel behind.We talk about:Overtraining vs. undertraining (and how both can be mental before physical)The pressure to keep up with everyone in classEgo, scaling, and why modifying isn’t weaknessRest days and the guilt that comes with themTravel, nutrition struggles, and losing momentumInjury setbacks and rebuilding from scratchThe comparison trap that makes people quitHow set programming, community, and communication can pull you back from burnoutJoyce opens up about overtraining tendencies, fueling mistakes, and navigating the mental side of being an athlete. Blake reflects on questioning her identity in CrossFit, the fear of falling behind, and what finally helped her find balance again.If you’ve ever:Dreaded walking into the gymFelt like everyone else is progressing fasterWondered if you’re training because you love it or because you don’t know who you are without itThought about quitting (even quietly)This episode is for you.Because you can love something and still need to change how you do it.You can compete and still rest.You can be driven and still be balanced.And scaling? It’s not a dirty word — it’s a superpower.If this episode is your swig of pre-workout… or your permission slip to rest… hit that follow button.🎧 Listen on Spotify, Apple Podcasts, iHeartRadio, Amazon, or YouTube.⭐ Leave us a 5-star review — it helps more than you know.📩 Want us to deep dive into a topic?📍 Want your affiliate featured in our Affiliate Segment?DM us @savagelyscaledor email us at [email protected] — don’t be a Karen… be a Sharon.And until we meet at the whiteboard again… BYE.

💥 Episode 77: “Stack the Wins: February Check-In & Locked-In for What’s Next”Video 12 is HERE and this one is all about momentum.In this episode of Savagely Scaled, we sit down for our February goal check-in and let’s just say… this year feels different.We talk about:🔥 Blake staying consistent with creatine and dialing in her 9:30pm bedtime routine (and what happens when she doesn’t)🔥 Adding post-workout stretching and what it really takes to protect your body long-term🔥 Joyce hitting her hydration goals (160oz a day 👀) and how that’s impacting performance🔥 Toes-to-bar progress, chest-to-bar wins, and getting invited to train with Coach Dave & Coach Jason🔥 Why having a competition on the calendar changes EVERYTHING🔥 The difference between “wanting to be better” and actually structuring your life to get thereWe also dive into something real:Sometimes you don’t need more motivation — you need a date, a deadline, and a reason.With the CrossFit Open around the corner, Blake heading to Salt Lake City in April, and NCC prep in full swing, we’re stacking goals month by month instead of trying to fix everything at once.This episode is about:✔️ Realistic goals✔️ Accessory work that actually matters✔️ Figuring out what season of life you’re in✔️ And understanding that if you’re not making time for it… you might not be ready for it (yet)If you want to:• Be featured on our Affiliate Segment• Suggest an episode topic for us to deep dive into• Share your monthly goals so we can hype you up• Or just tell us if we PR’d this episode or totally no-repped itYou can reach us here:📩 Email: [email protected]📱 Instagram: @savagelyscaled (DM us!)You can also leave a ⭐⭐⭐⭐⭐ review on Apple Podcasts, comment on Spotify, or share the episode to your stories and tag us so we can repost you.If this podcast is your swig of pre-workout, make sure you hit follow and keep sharing.And remember…Don’t be a Karen, be a Sharon…Until we meet at the whiteboard again. 💪🔥📲 Want to Connect With Us?If you want to:• Be featured on our Affiliate Segment• Suggest an episode topic for us to deep dive into• Share your monthly goals so we can hype you up• Or just tell us if we PR’d this episode or totally no-repped itYou can reach us here:📩 Email: [email protected]📱 Instagram: @savagelyscaled (DM us!)You can also leave a ⭐⭐⭐⭐⭐ review on Apple Podcasts, comment on Spotify, or share the episode to your stories and tag us so we can repost you.If this podcast is your swig of pre-workout, make sure you hit follow and keep sharing.And remember…Don’t be a Karen, be a Sharon…Until we meet at the whiteboard again. 💪🔥

In Episode 76, we break down what it means for CrossFit HQ to remain on the market, what potential ownership changes could mean for affiliates, competitions, and everyday athletes — and why uncertainty at the top doesn’t have to shake the foundation of your local box.But it’s not all question marks.There’s also BIG and exciting momentum happening in the Adaptive division — including major news coming out of Kansas that continues to push inclusion, opportunity, and visibility forward in our sport.We dive into:🔥 CrossFit still being for sale — what we know🏠 What this could mean for affiliates and members🏆 Stability vs. evolution in the sport♿ Major adaptive developments happening in Kansas💬 Why the adaptive division might be one of the strongest areas of growth in CrossFit right nowAs always, we’re not just talking headlines — we’re talking impact.Because CrossFit isn’t just owned at the top.It’s built from the floor of your gym.If this episode is your swig of pre-workout, share it with your gym crew.Have a topic you want us to deep dive into?Want to be part of our Affiliate Segment?DM us @savagelyscaledor email us at [email protected]’t be a Karen, be a Sharon and keep sharing.Until we meet at the whiteboard again… BYE.

In Episode 75, we sit down and take a deep dive into Joyce’s journey to the Northern California Classics (NCC) — from the initial spark that made her want to sign up, to the work, mindset shifts, and determination it took to earn her place on the competition floor.Joyce breaks down what the Northern California Classics is, why this competition stood out to her, and why she felt called to pursue it at this point in her CrossFit journey. We talk through the preparation process, the nerves that came with putting herself out there, and the mental battles that showed up alongside the physical ones.This wasn’t just about participation — it was about execution. During the qualifying stage, Joyce secured one event win and two Top 5 finishes, a testament to trusting the process, staying consistent, and believing in the work being done behind the scenes. Each workout brought lessons, confidence, and clarity about why she continues to chase growth in this sport.With the Northern California Classics taking place this May, this episode marks the beginning of a new chapter. We’re excited to bring you along for the rest of the journey — the training, the adjustments, the highs, the challenges, and everything that comes with preparing for a major competition. This is just the start, and we can’t wait to share what’s ahead.This episode is for anyone who’s ever questioned if they were ready, wondered whether to sign up, or needed reassurance that progress isn’t always immediate — but it is always earned. Joyce’s story is a reminder that showing up, staying patient, and trusting the process can lead to some incredible moments.If this episode is your swig of pre-workout before a workout, a lift, or a big decision — welcome, you’re in the right place.Have an episode you want us to deep dive into?Interested in being featured on our Affiliate Segment and sharing your gym’s story?📲 DM us on Instagram @savagelyscaled📧 Email us at [email protected]’t forget to subscribe, follow, leave a review, and share this episode with someone who needs that extra push.Until we meet at the whiteboard again… 💥

The CrossFit Open is back — and we’re breaking down the best, worst, and most unforgettable Open workouts we’ve lived through over the years.In this episode of Savagely Scaled, Joyce and Blake dive into Open workouts they never want to see again, the ones they surprisingly loved, and why the Open still matters no matter where you fall on the leaderboard. From burpee box jump nightmares and thruster-heavy tests to workouts that brought PRs, puke buckets, and pure adrenaline, we’re reliving it all.We talk about:Our most dreaded Open workouts (and why they still haunt us)Favorite Open tests that played to our strengthsHow the Open challenges you mentally just as much as physicallyWhy showing up is already a winRX vs scaled vs foundations — and why comparison kills the experienceFriday Night Lights energy and the magic of communityHow the Open reveals what you should focus on for the rest of the yearWhether this is your first Open or your tenth, this episode is a reminder that the Open isn’t just about scores — it’s about courage, growth, and doing hard things alongside people who have your back.✨ Sign up. Show up. Celebrate the wins — big or small.If this episode is your pre-workout, don’t forget to subscribe, leave a review, and share it with your gym crew.📩 Want to be part of our Affiliate Segment or have a topic you want us to cover next?DM us on Instagram @savagelyscaled or email [email protected]: Don’t be a Karen, be a Sharon — and keep sharing.Until we meet at the whiteboard again… BYE 👋

It’s the first recording of the year for Savagely Scaled, and Blake + Joyce are coming in hot—with bloopers, chaos, and a full January goal check-in. Between holiday madness, getting sick, “no regerts” tamale season, and the reality of trying to function on way too little sleep, the girls break down what actually happened with their New Year goals… and what’s next.Blake’s January goal was trying creatine for the first time ever (Buff Chick’s lemon flavor), and she dives into how it’s felt so far—recovery, soreness, thirst, and that “solid” feeling in lifts… plus the very real reminder that cutting season is coming (aka: everyone starts smelling like fresh movie theater popcorn 🥲).Joyce’s January goal was hydration—taking her water intake from “I thought I was crushing it” to “okay wow, I guess I do need to drink more.” She shares what’s changed (skin, workouts, even chapped lips), the love/hate relationship with salty electrolytes, and the practical tools that helped her stay consistent.Then, they talk about what they’re doing differently this year: stackable goals—keeping the habits that worked and stacking the next goal on top instead of starting over every month. Blake’s adding consistent sleep as her February focus, and Joyce is stacking in skill work: toes-to-bar + mobility, with a realistic 5–10 minutes post-class plan (and accountability from Blake, of course).There’s also a hilarious detour into CrossFit age groups (hello, Masters 👀), what actually changes (or doesn’t), and why fitness matters long-term—like, “if I fall, I want to be able to get back up” kind of real.If you’re starting fresh, feeling behind, or trying to pick goals that actually stick, this one’s for you.If this podcast is your swig of pre-workout… take a swig!Follow, like, and subscribe so you don’t miss an episode—catch us on Spotify, Apple Podcasts, YouTube, Amazon Music, and more. Leave a review and hit those ⭐⭐⭐⭐⭐ if you love what we’re building!Have an episode idea or want us to talk about something happening in your gym?DM us on Instagram @savagelyscaled or email [email protected] — and don’t forget to comment on Spotify too. We LOVE hearing from you.Don’t be a Karen, be a Sharon and keep sharing…Until we meet at the whiteboard again… BYE!

In this episode of Savagely Scaled, we sit down with Danny, co-owner of CrossFit Excel in Manteca, California, for a deep dive into what it truly means to build a CrossFit affiliate rooted in education, longevity, and community. From the early garage-gym days of CrossFit to running a 250+ member gym with over 7,000 square feet of training space, Danny shares nearly two decades of experience in affiliate ownership.We talk coaching development, intentional programming, onboarding new athletes, and why CrossFit doesn’t have to mean “max effort every single day.” This episode is packed with insight for gym owners, coaches, and athletes alike — especially those who believe fitness should last a lifetime.What does it take to run a CrossFit affiliate for 17+ years and still love what you do?In this episode, we’re joined by Danny, co-owner of CrossFit Excel, to talk all things CrossFit — from the early days of following CrossFit.com workouts in a garage to building one of the most structured, education-driven gyms we’ve ever interviewed.Danny shares:How his background in education shaped the way CrossFit Excel coaches and runs classesWhy 70% effort days matter just as much as send-it daysThe difference between high intensity vs. maximum intensityHow CrossFit Excel onboards new athletes (including group on-ramps)What makes strong coaches, not just certified onesProgramming philosophies for real-world members, not just competitorsBuilding community through events, fundraisers, and inclusive programs for all agesWhy scaling is not a weakness — it’s the key to consistency and longevityWe also get into:Youth, kids, Silver (60+) programsStrength & conditioning contracts with fire departments and youth sportsIn-house competitions and community eventsLessons learned from Olympic weightlifting and long-term trainingWhether you’re brand new to CrossFit, a seasoned athlete, a coach, or an affiliate owner, this episode is full of perspective, honesty, and practical takeaways.🎧 Listen now and remember — CrossFit is about showing up, learning, and playing the long game.

You think you’ve got hydration dialed in… but do you really?In this episode of Savagely Scaled, Jocie and Blake dive headfirst into a topic every CrossFitter, barbell club athlete, and weekend warrior thinks they understand—hydration—and break down why it’s way more than just “drinking water.”We talk about:Why even 1–2% dehydration can crush your strength, endurance, recovery, and focusThe real role of electrolytes (and why water alone sometimes isn’t enough)Common dehydration signs athletes ignore until it’s too lateOver-hydration and hyponatremia (yes, that’s a real and dangerous thing)Arizona heat, dry winters, sauna sessions, river days, and why all of them matterSupplements that support hydration (electrolytes, creatine, magnesium, protein, omega-3s)How to actually tell if you’re hydrated (hint: your body is giving you clues)Blake also shares personal experiences with dehydration, fainting episodes, and how learning to hydrate properly changed everything—from training days to daily life. This episode is equal parts educational, real-life storytelling, and practical takeaways you can use immediately.We wrap it up with simple hydration tips, pre-workout hydration guidelines, and a January challenge to hold ourselves (and you) accountable—because hydration is a skill, just like double-unders or snatches.💧 If this episode is your pre-workout, hit subscribe💧 Share it with the gym friend who’s always cramping mid-WOD💧 Leave us a review and tell us what hydration brands or strategies you swear byIf you want deeper dives into nutrition, recovery, or supplements—or if you’re an affiliate who wants to be part of our Affiliate Segment—DM us on Instagram @savagelyscaled or email [email protected]…Don’t be a Karen, be a Sharon, and keep sharing.Until we meet at the whiteboard again… BYE. 🏋️‍♀️💦

Savagely Scaled is the podcast dedicated to scaling your life, your health, and your goals—without losing your edge. Hosted by Joyce and Blake, the show dives into real conversations around CrossFit, fitness, mindset, community, and personal growth. Whether you’re brand new to the gym, a seasoned athlete, or scaling life in general, Savagely Scaled reminds you that progress looks different for everyone—and that showing up still makes you a savage.This podcast is about real people, real struggles, and real wins. We celebrate scaling, honor consistency over perfection, and believe community is the true PR.The Year of the Savage | Savagely Scaled Year in ReviewIn this special end-of-year episode, Joyce and Blake hit pause and look back on a year of growth, challenges, community, and lessons learned on Savagely Scaled. From unforgettable interviews and affiliate spotlights to personal reflections on training, mindset, and life outside the gym, this episode is all about honoring the journey—messy, scaled, and savage.They talk about:The workouts that best represent the Savagely Scaled philosophyLessons learned from interviews with athletes, affiliates, and content creatorsNavigating burnout, self-doubt, and “survival mode”Why community matters more than PRsGoals, intentions, and what’s coming next for the podcastThis episode is a reminder that progress isn’t always loud, scaling isn’t failing, and you’re never alone in your journey.Scaling is a strategy, not a setbackCommunity is the reason most people stayConsistency beats perfectionYou can scale the gym—and scale life—at the same timeConfidence is built through showing up, not having it all figured outHave an episode idea, a PR you want to shout out, or an affiliate we should visit?Want to be a guest or hear us deep dive into a topic?📲 Follow & DM us on Instagram: @savagelyscaled📧 Email us: [email protected] remember:✨ Don’t be a Karen. Be a Sharon. Keep sharing.🧠 Until we meet at the whiteboard again…Next message: I’ll generate a clean, on-brand podcast image for this episode (no people, strong savage vibes).🎙️ Podcast Overview🎧 Episode Title📝 Episode Description🔥 Key Takeaways📣 Call to Action

After a brief hiatus, Joyce and Blake are back behind the mic just in time for the most demanding season of the year—the holidays. In this episode, we’re unpacking how to stay grounded in your fitness and nutrition goals while navigating travel, packed schedules, endless parties, and all the food traditions that make this season special.We talk honestly about the all-or-nothing mindset, why waiting for January 1st often backfires, and how to set realistic, sustainable expectations that won’t leave you feeling burned out or behind. From portion control and mindful indulgence to workouts on the road, family dynamics, and mental health boundaries, this conversation is about progress—not perfection.You’ll hear us cover:How to approach holiday eating without guilt or restrictionWhy “happy goals” matter more than rigid rulesNavigating family pressure around food and workoutsTravel-friendly movement and realistic workout expectationsWhen rest is productive—and when consistency still mattersHow to protect your mental health while staying aligned with long-term goalsThe holidays don’t have to derail everything you’ve worked for. Slowing down doesn’t mean starting over—and enjoying the season doesn’t mean giving up on yourself.🎄 Eat the food. Move your body. Set boundaries.🎄 Don’t wait for January—start where you are.🎄 Do what will make you proud when the season ends.Find us on Instagram: @SavagelyScaledEmail us: [email protected] you loved this episode, share it with someone who needs the reminder, leave us a review, and drop a 🎄 on our Instagram to let us know this one hit home. And remember—don’t be a Karen, be a Sharon and keep sharing.Have a topic you want us to go deeper on? Want a follow-up episode, mindset deep dive, or guest conversation? DM us or email us and tell us what you want to hear next—we build this show with you in mind.Until we meet at the whiteboard again—bye.

In this month’s episode, we dive into the holiday chaos, the reality of falling out of routine, and the pressure (and freedom) that December brings. From High Rocks hype to ADHD brain spirals to food guilt during the holidays, we keep it raw, honest, and just chaotic enough to be us.If you’ve been feeling overwhelmed, off your game, or like you’re juggling 14 mental tabs—you’ll feel right at home in this episode.• Falling out of routine (again 😅)• High Rocks hype + trying new things• Holiday eating without the guilt• ADHD brain doing all the things but completing none of them• Giving ourselves grace while still chasing goals• How micro-goals help you build momentum• Fitness updates: handstands, CrossFit skills, weightlifting, and personal training thoughts• December as a “do your best” month• What we’re focusing on before the new year• Why your journey doesn’t need to be fast to be successfulJoyce:– Get back into routine– Attend more High Rocks classes– Work on skill-specific training– Leave space for holiday enjoymentBlake:– Dial in macros (realistically, not perfectly)– Hydrate like a responsible adult– Maintain strength training consistency– Find balance during holiday eating– Prep mentally for April’s competitionThanks for hanging out with us for another monthly check-in. Whether your December is organized chaos, pure chaos, or you’re thriving (bless you), we’re grateful you’re here with us.Remember:✨ You’re allowed to enjoy your holiday season.✨ Progress doesn’t disappear because you take a break.✨ A slower pace is still a pace.We’ll see you in the next episode — and we can’t wait to grow, laugh, and savage our way into the new year with you.Instagram:🎙️ Podcast — @savagelyscaledpodcastEmail (Collabs / Questions):📩 [email protected]

In this episode of Savagely Scaled, we sit down with our amazing friend Cotton to talk all things CrossFit, community, and fangirl moments!She shares her story of how she started CrossFit back in 2019, what’s kept her going strong for over five years, and how it’s shaped both her and her son Timo’s lives. 🏋️‍♀️👩‍👦We also dive into her unforgettable experience at the World Fitness Project Tour 2 in Mesa, Arizona — meeting elite athletes like Ariel Lowen, Danny Spiegel, Annie Thorisdottir, and Katrin Davidsdottir (and yes, Timo got carried by Danny Spiegel 💪). Cotton talks about what it’s like to see her CrossFit heroes in person, the energy of live competitions, and how those moments inspire her as a mom and athlete.Plus, we chat about her trip to Mr. Olympia in Las Vegas, where she met Strongman legends like Brian Shaw and Nick Best, got some fun freebies, and experienced another side of the fitness world.We wrap things up talking about goals, community, and what it means to be an example to the next generation — because Timo’s already growing up in the gym and loving it! ❤️🎧 Listen on Spotify, Apple Podcasts, and YouTube📩 Email us: [email protected]📱 Follow on Instagram: @savagelyscaled⭐ Leave a review, share with a friend, and remember —Don’t be a Karen, be a Sharon… and keep sharing! 💥

It’s been a wild couple of months in the CrossFit world — and we’re diving into everything you may have missed! 💥 From the growth of the Adaptive Games and the latest Rogue Invitational highlights 🇬🇧 to the return of the CrossFit Games to California 🌴 and the rise of hybrid fitness events like HYROX and ATHX, this episode is packed with updates, laughs, and real talk about where our sport is headed.Here’s what we cover 👇🏆 2026 CrossFit Games returning to the West Coast and new semi-final structure💪 The massive growth of the Adaptive CrossFit Games and how it’s changing inclusion in the sport💥 Highlights from the Rogue Invitational in Scotland — Alex Gazan’s comeback and that epic kilt moment🏃‍♀️ The Hyrox takeover and what it means for CrossFit athletes everywhere🔥 The launch of the new CompWorld app that could revolutionize how affiliates find competitions🏋️‍♀️ Affiliate talk — how gyms like ours are adapting, thriving, and keeping community at the heart of it all ❤️Plus, we talk athlete burnout, recovery, and how community continues to be the foundation of CrossFit — even as the sport evolves.🎧 Listen on Spotify, Apple Podcasts, Amazon Music, iHeart Radio, and YouTube!📩 Got a PR, story, or affiliate you want featured? DM us @savagelyscaled or email [email protected] this podcast is your swig of pre-workout:⭐️ Follow so you don’t miss new episodes💬 Leave us a comment or review👏 Keep sharing the love — it really helps!Remember: Don’t be a Karen, be a Sharon… and keep sharing!Until we meet at the Whiteboard again… BYE! 💪🎙

Blake and Joyce are back — this time recording in the same room again 🙌 and catching up on everything from birthdays and Disneyland trips to CrossFit competitions, goals, and holiday planning.In this episode, the duo opens up about mental resets, body image, and finding balance between training hard and giving yourself grace. From RX competitions and nutrition struggles to rediscovering joy inside and outside the gym, this one’s all about being real.💪 What You’ll Hear in This Episode:🏋️‍♀️ Joyce’s first RX comp experience and event win🎢 Blake’s Disney adventures and facing fears (hello, Guardians of the Galaxy!)🧠 Honest talk about bulking, nutrition, and mindset💜 Learning to give yourself grace when goals shift🕯️ Setting boundaries and rediscovering joy before the holidaysThis one’s cozy, reflective, and real — just two friends checking in on life, goals, and mental health before the new year.🎧 Listen now on Spotify, Apple Podcasts, iHeartRadio, Amazon Music, and YouTube.💬 Join the Conversation:Got an episode idea you’d love us to cover?Or are you an affiliate that wants to be featured in our Affiliate Segment?➡️ DM us on Instagram @savagelyscaled📩 Or email [email protected]💜 And remember:If this episode was your pre-workout, you’re welcome.Don’t be a Karen, be a Sharon — and until we meet at the whiteboard again… BYE! 👋

It’s officially spooky season at the Whiteboard! 🧙‍♀️ This Halloween edition of Savagely Scaled is packed with haunted workouts, gym fails, and a few nutrition tricks and treats that’ll make you laugh, cringe, and maybe question your last WOD choice. 😬Blake & Joyce dive into:💀 The scariest workouts they’ve ever done (and still have nightmares about)👟 Gym horror stories that’ll haunt your next box jump🧠 What makes a “bad” workout — music, programming, or just the heat?!🍫 Halloween snacks that are both spooky and macro-friendlyPlus, they read a few terrifying submissions from fellow athletes (broken bones, box jump scars, and all 🩸), talk about haunted equipment moments, and share some creative Halloween snack swaps for your CrossFit potluck.🎃 Challenge of the Week: Post your Halloween costume or workout fit and tag @savagelyscaled! Whether you’re rocking 80s leotards, skull face paint, or pumpkin socks, we want to see those spooky gains!📩 Have a scary gym story, PR, or affiliate you want featured?Email us at [email protected] this episode is your swig of pre-workout 👉✅ Hit follow so you never miss an episode⭐️ Leave a 5-star review💬 Share it with your gym gremlins & goblinsRemember…Don’t be a Karen, be a Sharon — and keep sharing!Until we meet at the whiteboard again… BYE! 🎃💪

Joyce and Blake dive headfirst into the hilarious, chaotic, and oh-so-relatable world of CrossFit stereotypes — because let’s be honest, we’ve all been one at some point.From the chalk monsters and math-confused lifters to the motivational screamers and no-rep deniers, this episode is full of laughter, truth, and a healthy dose of self-awareness.💪 What You’ll Hear in This Episode:🤣 A breakdown of the most common CrossFit stereotypes (and which ones Blake & Joyce admit to being).🧠 Debunking myths about CrossFit — from “it’s a cult” to “you’ll get injured” to “kipping is cheating.”🏋️‍♀️ Honest coach talk — when ego, scaling, and programming collide.🎥 The influencer athlete, the chalk monster, and the warm-up warrior — yes, we’re naming them all.💬 Listener challenge: spot three stereotypes at your next class and tag @savagelyscaled!It’s part roast, part reality check, and 100% community love — because every CrossFitter, from scaled to RX, brings their own flavor to the box.🎧 Listen now on Spotify, Apple Podcasts, iHeartRadio, and Amazon Music.💬 Join the conversation:Got an episode idea you want us to tackle? Or are you an affiliate who’d love to be featured in our Affiliate Segment?➡️ DM us on Instagram @savagelyscaled📩 Or email us at [email protected]💜 And remember:If this episode was your pre-workout, you’re welcome.Don’t be a Karen, be a Sharon — and until we meet at the whiteboard again… BYE! 👋

In this heartfelt — and hilarious — episode, Joyce and Blake sit down with Rachelle and Alex Yates, a Kingman CrossFit couple proving that love, lifting, and life under one roof can actually work (most days 😉).💪 What You’ll Hear in This Episode:🏋️‍♀️ Rachelle’s CrossFit journey — from new mom stepping into CrossFit for the first time to finding confidence, community, and her competitive side.💞 Alex’s transformation — how watching Rachelle fall in love with fitness inspired him to join, grow, and push himself alongside her.🏠 Balancing love, life & lifting — parenting, nutrition, and even building their dream home (literally — Alex built it!).💬 Candid couple talk — from cheering each other on to knowing when to stay quiet mid-WOD 😅.👧 Special guest alert! — their daughter Ella joins the conversation to ask her parents a few fun and unfiltered questions, giving listeners a peek into the family side of fitness life.🥇 Looking ahead — joint goals, Rachelle’s step into Olympic weightlifting, and what’s next for the Yates family.With laughs, honesty, and plenty of love, this episode captures what it means to grow together — as athletes, partners, and parents — all through CrossFit.🎧 Listen now on Spotify, Apple Podcasts, iHeartRadio, and Amazon Music!💬 Join the conversation:Follow us on Instagram @savagelyscaled and tell us — do you and your partner work out together, or are you still trying to convince them to join the cult? 😏💥 And remember... if this episode is your pre-workout, then you’re welcome.Until we meet at the whiteboard again… BYE! 👋

In this episode, Joyce and Blake sit down for their monthly check-in to talk about how September turned into a month of reflection, recovery, and reconnection — and how they’re both setting up for an exciting October ahead.Blake opens up about her “deload month” — taking time to rest her body, join regular CrossFit classes again, and enjoy being on the athlete side of things instead of coaching. She talks about resetting her nutrition, rebuilding her mindset, and officially committing to staying in weightlifting for 2026. With her total of 136kg, she’s now qualified for the Masters National Championship in April and gearing up for bulking season.Joyce shares her Barbell Mayhem recap, her team’s second-place finish, and the decision to take on her first RX competition next month 💪. From early morning skill sessions with Emily and Tricia to rediscovering her confidence in new movements, Joyce’s focus is all about accountability, consistency, and balance heading into fall.Together, they also open up about the deeper side of training — body image, generational expectations, and learning to appreciate strength at every stage.💡 Key Topics:September reflections & recovery wins 🧘‍♀️Weightlifting vs. CrossFit mindset shifts 🏋️‍♀️Preparing for competition season 🔥Body image, balance, and fueling confidence 💜✨ If this episode is your swig of pre-workout:➡️ Follow and subscribe on Spotify or Apple Podcasts➡️ Leave us a 5⭐ review➡️ Tag us @savagelyscaled with your October goals or gym updates➡️ Affiliate owners — email [email protected] to be featured in an upcoming Affiliate Segment💜 Don’t be a Karen, be a Sharon — and until we meet at the whiteboard again… BYE 👋

In this heartfelt episode, Joyce and Blake sit down with Emily and Tricia to share their experiences with the Hotshots 19 Hero WOD at Captain CrossFit in Prescott, AZ.This workout honors the 19 Granite Mountain Hotshot firefighters who tragically lost their lives in the 2013 Yarnell Hill Fire. For Arizona athletes, and CrossFitters everywhere, this Hero WOD is a powerful reminder of community, sacrifice, and resilience.🌟 First-timer vs. veteran perspectives — Emily’s previous Hotshots attempts compared to Tricia’s first Prescott experience.🏋️‍♀️ Workout breakdown — 6 brutal rounds of air squats, power cleans, pull-ups, and 400m runs — and how they scaled, strategized, and pushed through the heat.💭 Mindset in the pain cave — from self-doubt mid-WOD to remembering why they showed up.🔥 Community + camaraderie — how being surrounded by teammates, other affiliates, and even shout-outs from the MCs carried them through.🎯 Takeaways + future goals — from learning pull-ups to setting new strength PRs, and why finding a “partner in the pain” makes it all worth it.💡 Big takeaway: It’s not just about finishing the workout — it’s about honoring sacrifice, finding pride in the struggle, and doing it together.✨ If this podcast is your swig of pre-workout:➡️ Follow and subscribe so you never miss an episode.➡️ Leave us a 5⭐ review on Apple/Spotify.➡️ Tag us on Instagram @savagelyscaled or email [email protected] with your PRs, affiliate shout-outs, or hero WOD stories.💜 Don’t be a Karen, be a Sharon — and until we meet at the whiteboard again… BYE 👋

In this episode of Savagely Scaled, Joyce and Blake dig deep into one of the most important parts of any fitness journey: setting goals. Whether it’s your first day in CrossFit, hitting a long-term PR, or simply keeping your house clean, we break down what it really means to create goals that stick.Why goals matter: Without them, you’re just wandering through life.Dreams vs. goals vs. expectations: Understanding the difference and avoiding frustration.ADHD hyper-fixation & burnout: How chasing goals too hard can backfire.Breaking goals down: From big, overwhelming tasks into smaller, measurable steps.Fitness examples:From ring rows ➝ banded pull-ups ➝ strict pull-ups.Building toward double unders and big lifting numbers.The role of mobility in hitting milestones.Adjusting for injuries: How setbacks like shoulder or back injuries force goal re-alignment.Accountability: Training partners, coaches, and community support that keep goals alive.Consistency over perfection: Why small daily wins add up more than flawless execution.Goals should be measurable, attainable, realistic, and flexible.Reassess often — goals shift with life, injuries, and priorities.Consistency beats perfection: one bad day ≠ a bad week.Training partners and accountability are the glue that keeps goals alive.Special love to gym partners at Kingman CrossFit and other gyms.Big thanks to Blayne from Ten27 CrossFit for the support and recognition 💜.Have you crushed a goal lately? Hit a PR? Overcame an injury?👉 DM us on Instagram @savagelyscaled or email [email protected] and we’ll shout you out in a future episode!Subscribe on Spotify, Apple Podcasts, Amazon Music, and YouTube.Don’t forget: Don’t be a Karen, be a Sharon — and keep sharing!

:In this episode, Joyce and Blake dive deep into the second stop of the World Fitness Project Tour, held in Mesa, Arizona (Aug 29–31, 2025).We cover it all:The Vibe & Production – from the professional commentary (with athletes like Annie, Katrin, Gabby Magalo, and Chasing Grooms) to the flashy lighting setups that gave it a “showtime” feel.Events & Highlights – six workouts ranging from brutal endurance (2-mile run in the Arizona heat) to strength showcases (max clean), and the unforgettable GHD equipment fail that shook Event 3.Athlete Performances – standout wins by Emma Lawson, Colton Mertens, Laura Horvath, Roman Khrennikov, and others; plus discussions of up-and-coming names like Sagafe and Lucy Campbell.Injuries, Pregnancies & Comebacks – how athletes like Alex Gazan and Jeff Adler being out shifted the leaderboard, while Lucy Campbell and Ariel Loewen showed grit and consistency.The Bigger Picture – what WFP means for athletes balancing Games vs. Tours, how contracts could change the landscape, and whether WFP can truly stand alongside the CrossFit Games in future seasons.We also share our own takes on:Why having athlete commentators matters.How different body types and training mindsets showed up across events.Which athletes we’re rooting for heading into the Copenhagen finale.💡 Takeaway: WFP is still young, still bumpy, but it’s giving athletes and fans another stage — and that’s worth paying attention to.✨ If you feel like this podcast is your swig of pre-workout:➡️ Subscribe, follow, and leave us a 5⭐ review!➡️ Tag us on Instagram @savagelyscaled with your thoughts or your PRs.➡️ Affiliate owners: email us at [email protected] if you want to be featured.💜 Don’t be a Karen, be a Sharon — and until we meet at the whiteboard again… BYE 👋

In this episode of Savagely Scaled, Joyce and Blake sit down to unpack their whirlwind August and share what’s ahead for September.Blake dives into her first big weightlifting competition — the nerves, the mindset, and the grind of cutting and staying on track. From Disneyland churros during prep, to standing under the bright stage lights, to taking home second place overall with silver in clean & jerk and bronze in snatch, she reflects on the support from her mom, Chris, teammates, and her own drive. Blake also shares the emotional high of breaking a Southwest WSO record and how competition reignited her love of performance.Joyce recaps her CrossFit progress: handstand holds, push-ups, and working toward muscle-ups. She also shares her experience doing the Hotshots 19 WOD with Kingman CrossFit friends, pushing her limits in the summer heat while bonding with the crew. Her trip to Mexico to pick up her ID also turned into a chance to reconnect with family — food, laughter, and gratitude included.The duo talks about taking a recovery month in September, mixing CrossFit back in, and gearing up for Barbell Mayhem with Amanda Aguilar. They also brainstorm future episode ideas — from “rivals to friends” stories in the gym, to featuring members like Trisha and Emily on their Hotshots experience, to maybe even roping in Coach Dave or Joyce’s boyfriend Joe for a future sit-down.As always, they remind listeners:👉 Share your monthly goals with them.👉 Send in affiliate nominations for the Affiliate Segment.👉 Share your PRs so they can celebrate you on the show!And of course — “Don’t be a Karen, be a Sharon and keep sharing. Until we meet at the whiteboard again… BYE!”

This episode of Savagely Scaled focuses on the Kingman Barbell Club lifting girls — Rachel, Maggie, and Lindsay — sharing their weightlifting journeys, the impact of training with coach Chris, and how Olympic lifting has shaped their fitness, mindset, and personal growth.Rachel – A nurse who started CrossFit in 2020, transitioned into Olympic lifting, and found confidence and mental strength through the barbell.Maggie – Balanced CrossFit with pregnancy before committing to weightlifting, training consistently for 15+ months.Lindsay – Came into CrossFit after 40, curious about lifting, now fully invested with goals of competing nationally.Origins in CrossFit → Transition to WeightliftingEach lifter talks about their time in CrossFit, how Chris nudged them into barbell work, and what finally convinced them to commit.Training LifeDaily training routines vary — some spend 1.5–2 hours, while others push 3–5 hours with long mobility work, rest periods, and snack breaks (fruit corner 🍎🍑).Competition Goals & First MeetsInitial reluctance about competing in singlets.How meets became pivotal moments of growth, even if the training itself is the real joy.Funny & heartfelt reflections on nerves, hearing familiar voices in the crowd, and community support (like posters at their home meet).Nutrition & Weight CutsExperiences with water cuts, dieting, and finding sustainable weight classes.The role of nutrition in fueling performance vs. under/overeating struggles.Mindset & Emotions in WeightliftingLifting as a mental battle: handling frustration, crying after fails, overcoming negative thoughts.How watching teammates PR builds inspiration and camaraderie.The unique difference from CrossFit: constant critique and discomfort, but unmatched highs when a lift clicks.Coach Chris’s RoleHis persistence in recruiting athletes to weightlifting.How he adapts communication styles for each athlete.Balancing tough love, motivational moments, and occasional “you know nothing” tough coaching.Rachel – Train with her son in CrossFit classes while continuing with the barbell; entering masters division soon.Maggie – Heal wrists/thumbs and chase big numbers next season.Lindsay – Drop a weight class, improve nutrition consistency, and aim for technique + strength progress.Blake (host) – Torn between CrossFit and lifting; big picture goals include balancing both worlds.“Embarrassingly strong” jokes among teammates.Fruit breaks mid-session (“Anyone have fruit? 🍑”).The “Lindsay celebration” party idea after the Texas meet.“Yeehaw that barbell!” – Chris’s meet hype call.Teammates as daily PRs and inspiration, not competition.Emotional honesty: from crying at lifts to feeling like letting coaches down, to finding sparkle in the grind.🎧 Tune in now on Spotify, Apple, Amazon Music, and YouTube — link in bio!📩 Questions, shoutouts, or affiliate recommendations? Reach us at [email protected] or DM us on Instagram/TikTok @savagelyscaled.Don’t forget ⬇️✅ Follow @savagelyscaled✅ Share this with your lifting crew✅ Leave us a 5⭐ reviewDon’t be a Karen, be a Sharon and keep sharing.And remember… until we meet at the whiteboard again… BYE 👋

We’re back at the whiteboard! In this episode, Joyce and Blake dig into all things CrossFit news, stories, and the community vibes that keep this sport so unique. 💪🔥 From surprising athlete comebacks to heartbreaking lows, we’re covering the highs, the setbacks, and everything in between.Here’s what you’ll hear in this episode:🏋️‍♀️ Athlete Performances – the PRs, struggles, and big moments you might’ve missed.📣 Competition Highlights – updates on what went down, what stood out, and how athletes stacked up.🤔 Real Talk – our unfiltered thoughts on standards, changes, and the direction of the sport.❤️ Community Connection – because CrossFit isn’t just workouts, it’s the people, the grit, and the stories behind it all.We bring our usual mix of laughs, hot takes, and honest conversations to keep you informed and entertained. Whether you’re here for the drama, the fitness, or just to hang out with us—we’ve got your back.🤣 And of course… some laughs, tangents, and classic Joyce vs. Blake banter you know and love👉 And let’s not forget—Barbell Mayhem is happening this September! Grab your same-sex partner and come throw down with us. Blake will be dancing around as a judge 💃 while Joyce will be out on the floor giving it her all. Don’t miss your chance to be part of the fun. Sign up here: Register for Barbell MayhemAs always, if this podcast is your swig of pre-workout:👉 Follow so you don’t miss a single episode🌟 Hit those 5 stars on Spotify or Apple Podcasts💬 Drop us a review or comment—we read every single one and love hearing from youAnd don’t forget—if you’ve got a PR to share, an affiliate that deserves a spotlight, or even some spicy gym tea 🫖… reach out to us!📬 Instagram: @savagelyscaled📧 Email: [email protected] the end of the day, this podcast is about YOU—our community. We’re here to celebrate your wins, talk through the tough stuff, and keep bringing CrossFit conversations to the table. ❤️Remember: Don’t be a Karen, be a Sharon—and keep sharing the love.Until we meet at the whiteboard again… BYE! 👋

In this episode, we sit down with Joey, a CrossFit athlete whose drive to compete is matched only by his love for the sport. From his very first workout to setting his sights on the competition floor, Joey shares how CrossFit has shaped his mindset, training style, and vision for the future.We talk about:💪 How Joey first discovered CrossFit and got hooked🏋️‍♂️ The moment he decided he wanted to be a competitor📈 The training shifts and sacrifices that come with that goal🔥 What keeps him motivated through the grind🤝 The role of community in pushing towards big dreamsWhether you’re chasing your first RX workout or training for your next comp, Joey’s story is a reminder that growth comes from grit, passion, and showing up day after day.📬 Have a PR shoutout, a topic suggestion, or think your affiliate should be featured? DM us on Instagram @savagelyscaled or email [email protected] this episode is your swig of pre-workout:👉 Follow so you don’t miss an episode🌟 Leave us a 5-star review💬 Share your thoughts—we love hearing from you!Until we meet at the whiteboard again… BYE!

It’s August, and your girls are back with a brand new check-in episode! In this one, Blake and Joyce dive into all the life updates, mindset shifts, and training reflections that have been swirling lately. We’re talking post-comp recovery (physically and mentally), what training looks like when life throws some curveballs, and how we’re setting goals for the month ahead.Topics this week include:💪 Blake’s prep for the Texas weightlifting meet🧠 How to scale life the same way we scale workouts🎯 August goals and staying accountable🏋️ Upcoming guests and future affiliate visits🎤 How Savagely Scaled is growing and how you can be part of itWe also want to shout out something close to our hearts—Blake and the amazing lifting ladies of Kingman are heading to Texas for a competition, and we could use your help getting there. If you'd like to support the trip (even just a little), you can donate here:👉 https://kingmancrossfit.pushpress.com/open/purchase/prd_d3d641a9f064c7Every share, repost, and bit of support helps us keep showing up, both on the platform and on the podcast!If this podcast is your swig of pre-workout:✅ Follow so you don’t miss an episode⭐️ Leave a 5-star review📬 Send us a message—we’d love to hear from you!DM us on Instagram @savagelyscaled or email us at [email protected] with your PRs, gym stories, or if you think your affiliate should be featured next.And remember—don’t be a Karen, be a Sharon and keep sharing the love.Until we meet at the whiteboard again… BYE!

Episode 58 – Justice for Patrick: A CrossFit Coach's StoryIn this powerful and emotional episode of Savagely Scaled, Joyce and Blake dive into the tragic and infuriating story of Patrick Heringer, a respected CrossFit L3 coach, Army veteran, and pillar of his community, who was murdered in his home in June 2025. This true crime episode explores not only who Patrick was—his dedication to fitness, service, and his community—but also how the justice system failed him and his family.We walk through the timeline of events, from Patrick’s incredible background to the chilling details of his murder and the system's breakdown that allowed a violent felon to walk free. Through Sarah Heringer's fight for justice, we highlight the cracks in post-release supervision, warrant miscommunications, and what’s being done now to fix it.This is more than just a crime story—this is a story of community, advocacy, and why we can’t let these voices be ignored.If this episode is your swig of pre-workout, be sure to follow, subscribe, and rate us 5 stars. Share your thoughts—did we PR or no-rep? Got a story, gym, or goal to share? DM us @savagelyscaled or email [email protected] remember… don’t be a Karen, be a Sharon—and keep sharing.Until we meet at the Whiteboard again… BYE. If you wish to donate here is the GOFUNDME: https://gofund.me/af017632

🎙 Episode 58: Sleep — The Secret Weapon for Performance & RecoveryIn this episode, Blake and Joyce dive deep into a powerful topic we all know we need more of… SLEEP 💤. Whether you're an athlete, a CrossFitter, a coach, or just someone trying to feel better day to day, sleep plays a huge role in how we move, recover, and function.We chat about:🌙 The stages of sleep and why they matter🧠 What happens during recovery while you snooze⏰ How much sleep you really need (and how to improve it)📉 The signs your training might be suffering due to poor sleep🛏️ Tips for better bedtime routines—yes, even for busy gym-goersWe’re not sleep doctors, but we ARE two curious CrossFitters who want to feel our best—and we hope this convo helps you do just that.If this podcast is your swig of pre-workout:🎧 Follow so you never miss an episode🌟 Leave us a 5-star rating💬 Drop a comment or question—we love hearing from our community!Got a PR to shout out? An affiliate you want us to highlight? Or a juicy topic for us to deep dive into?📲 DM us @savagelyscaled on Instagram📧 Email us at [email protected]—don’t be a Karen, be a Sharon and keep sharing the love!Until we meet at the whiteboard again… BYE!

Hey hey! It’s July—but we’re taking a look back at some of the wild, exciting, and whoa, wait what? moments from June in the CrossFit world.In this episode, we chat about:💥 A certain athlete joining American Gladiator🍼 New babies on the way for some of your fave athletes🤕 Injury updates and comeback potential📏 A possible new standard that might actually help the sport🏋️‍♀️ The LCQ (Last Chance Qualifier)—which, yes, did happen... and Blake is just now finding out 😅These are stories that stood out to us as your everyday CrossFitters and fans—so grab your shaker cup and come hang out!If this episode is your swig of pre-workout:👉 Follow & subscribe so you never miss an episode⭐️ Drop us 5 stars💬 Comment on Spotify or YouTube and let us know if we PR’d or totally no-reppedGot a great gym story? A recent PR? Or want your affiliate featured?📩 DM us @savagelyscaled on Instagram📧 Email: [email protected]—don’t be a Karen, be a Sharon and keep sharing the love.Until we meet at the Whiteboard again… BYE!

We’re back with another video check-in, and this one gets real! In this episode, Blake and Joyce dive deep into how June went—from vacation chaos and family moments to breakthroughs in the gym, weightlifting wins, and unexpected reflections on life. 💪We cover:✨ Blake’s emotional and physical growth in her lifting journey🏋️‍♀️ How lifting goals evolved over 6 months🎯 Joyce’s mindset shifts with gym performance and personal connections🤸‍♂️ Conversations on self-awareness, burnout, and pushing through it all👯‍♀️ Why community (and coaching styles) matter so muchPlus, we shout out PRs (hello, 61kg snatch and 78kg clean & jerk!) and talk upcoming competitions, affiliate visits, and what’s ahead for July. 🌟Whether you're punching through life, dancing through it, or just trying to survive it, this episode is a reminder that progress is more than numbers—it's mindset, growth, and showing up.🗣️ If this podcast is your swig of pre-workout:📲 Follow, rate us 5 stars, and share it with your crew!📩 DM us on Instagram @savagelyscaled or email [email protected] with your PRs, gym stories, or affiliate suggestions.And as always…Don’t be a Karen, be a Sharon—and keep sharing.Until we meet at the whiteboard again… BYE!

In this episode, we sit down with our good friend Grace—who's not only a long-time CrossFitter but also a dedicated vegetarian. We talk about how she found CrossFit, her experience moving gyms, and most importantly, how her plant-based lifestyle works in the world of fitness and macros.We dive into:🥦 What vegetarian really means (and the hidden animal byproducts!)🏋️‍♀️ How Grace fuels her workouts and hits her protein goals💬 Her journey with nutrition coaching and learning through trial and error🐷 What made her go cold turkey (literally!) after one life-changing moment🥗 Budgeting, shopping, and living plant-based in a meat-loving worldWhether you're plant-curious, looking to understand different lifestyles in the gym, or just want to learn more about fueling your CrossFit journey—this episode has something for you.If this podcast is your swig of pre-workout:👉 Hit follow and subscribe🌟 Leave a 5-star review📬 DM us on Instagram @savagelyscaled or email [email protected] if you have a PR shoutout, a gym tea story, or want your affiliate featured!Don’t be a Karen, be a Sharon—and keep sharing!Until we meet at the whiteboard again… BYE!

🎙 Episode 55: Athletes & Murder – The Unsolved Death of a CrossFit Gym OwnerWe're back with another true crime twist on fitness. In this episode, Joyce takes the lead as we dig into the unsolved murder of a CrossFit gym owner—killed while coaching, right inside his own gym in Florida.Blake’s got theories. Joyce is asking all the right questions. And together, we try to understand what happened, who might have done it, and why justice still hasn’t been served.These episodes are something new we love doing—and we want to hear from you. Is this a PR or a no-rep? 🎧🎧 Available on Spotify, Apple Podcasts, iHeartRadio, Amazon Music, and YouTube!If this podcast is your swig of pre-workout:✅ Follow or subscribe so you don’t miss new episodes🌟 Leave a 5-star review💬 Share your thoughts—we love your feedback!Have a hot topic, gym gossip, or a PR shoutout?📬 DM us on Instagram @savagelyscaled or email us at [email protected]: don’t be a Karen, be a Sharon—and keep sharing the love.Until we meet at the whiteboard again… BYE!