All Episodes
Keeping it Real with Nyree and Fiona — 211 episodes
Fitness and Mental Health
⏰How to Make Time for Fitness
Don't Settle for Mediocre! How Fitness Defies Being Average💥💣
🤔What's Your Definition of Fitness?
🥩Has the Protein Trend Jumped the Shark?
🏋️♀️The Elements of a Great Strength Workout
👉Prepping For the 2027 Open - Our Tips to Improve Your Performance
🏋️♀️Strong Women, Strong Futures!
💥Another Open is Done! Our Recap of a Fun Few Weeks💣
🍒🥑Habit Stacking Challenge Recap
🔥26.1 is Done! The Wine and Beer-fueled Recap!🍷🍺
💥And the Chaos Begins! Our Version of the CrossFit Open Starts Now.
🎖️The Surprisingly Un-Clean Eating Habits of Olympic Athletes
♥Feeling the "Love" from a Workout? How to Ease Muscle Soreness.
❄Snow Shoveling For Time - How to Safely Crush Winter's Ultimate Workout
📢The Scale is Lying - There are Better Ways to Measure Fitness Progress!
The Smart Shopper: Comparing Coaching Gyms and 24hr Access Gyms
Our Go-to Healthy Habits
The Most Challenging Workouts of 2025 - Our Picks🤣
🙌Why CrossFit is for Beginners.
🎅Holiday Weight Gain Got You Feeling Santa-sized?
🪙🥫How to Eat Healthy on a Budget
🤢Unhealthy Foods from Childhood that Make You Go "Ew!" Now
Are Supplements Like Boost Good In a Pinch?
😷How to Stay Healthy This Cold & Flu Season
Willpower is a finite resource. 💥Build systems for success.
🤣The GRCF Amazing Race - Recap!
Reframe - The Alcohol Mindfulness App
Mirror, Mirror Not on the Wall...
🍒Why Cherry Picking Your Workouts Hinders Your Fitness
Coaching the Coaches - Greg & Nyree's Level 2 Recert
🏋️The Biggest Mistakes CrossFitters Make
🤔What's the First to Go? Endurance or Strength
🏋️♀️Not feeling strong lately? We do a deep dive on why you may not be feeling strong.
When Your Femoral Nerve Goes Wonky - Fiona's Story
Would You Rather? Oh, we are going there!🤣🤣
Programming for Goals: General Fitness vs Competition vs Specialty
🏋️♀️💪Things that May Impact Your Gainz!
🔥🥵Working Out in the Heat - Our Top Tips!
🥳It's Time to Celebrate What Our Bodies Can Do
Cycle Syncing. It is a Thing and Should You Do It?🤷♀️
🚀Women + Barbells = AWESOMENESS
Never Buy a Diet Book Again!
🏋️Pain or Progress - How to Tell the Difference
🍕🍔You Can't Out-Train a Bad Diet - The Research is In!
🤩You CAN Start CrossFit After 40!
🏋️What Heavy Means in Real Life - Function Over Fear
🤩1% Better Every Day
Do Accessory Exercises Help or Hinder Your CrossFit Performance?
How to Improve Your CrossFit Open Performance
2025 Open Recap -- The Good, the Logistically Challenging and the AWESOME🤩
Taking a break!
🐻How to Combat Winter Weight Gain
🍽How You Eat is Just Important as What You Eat
💤Maximizing Your Recovery
🤧Cold and Flu Season Survival Tips
Understanding the Process - How to Beat "Quitter's Day"
GLP-1 Drugs and Gyms can Co-exist!
Fitness Influencers are Not Fitness Reality!
🎉🥂Our Take on New Year's Resolutions
😂😂CrossFit Hang-ups
🎄🍰Enjoy Whatever You Want This Christmas!
The Health Benefits of Breaking From Routine
🌟2024 Row-a-Thon Recap!
🎖Fit to Serve
⏰💤Time Change, Sleep and Your Health
What Are You Training For?
The Fitness Demands of Different Jobs
⏲How to Eat Healthy When You're Busy
🍺🍷Are Low Carb Alcoholic Beverages a Healthier Option?
🔥A NEAT Way to Burn Calories
🤣🏃♂️The GRCF Amazing Race Recap!
🧠🥦Foods for Brain Health
🧠6 Things You Can do to Improve Brain Health
Ugh! Another "Artificial Sweeteners Will Kill You" Study☠☠
Ugh! Another "Meat is Bad" Study!
🏃♂️Running! Love It or Hate It? We share our experiences.
✈🏝Getting Back on Track with Your Fitness After Vacation
"What's with you and funnel cakes?" - 2nd highest rated episode
First Ever Row - a - Thon Replay - from November 2021 / Vacation episode.
The Carnivore Diet - Not for Everyone...
What is the Best Water to Drink?
😱Don't Fear Processed Foods!
🧁🍇Things You THINK May Cause Weight Gain, But Don't!
The Rx'd Debate
💪Reps For Strength, Size and Endurance. What's the Difference?
🍔🥩How to Survive BBQ Season
Our First Outdoor Venue! - Episode 112
Why We 💖the Whiteboard
🍽Why Meal Plans Don't Work - We Offer a Better Way to Master Healthy Eating!
🍴Hunger vs Appetite. How to Tell the Difference.
Is Carb Loading Still a Thing? Our Pre-Race Nutrition Strategy.
🥛Liquid Calories - The Good, The Bad and the Don't You Ever!
💪The Benefits of Squats!
🏋️♀️Strength Training After 40 - What You Need to Know!
What Almost Everyone Gets Wrong About Weight Loss - And How to Get It Right!
Training and the Aging Athlete
😡The 2024 Open Workout That Messed Greg Up - The TMI Edition
🏋️♂️💪The 2024 Open So Far - Our Recap of the Action!
🔥CrossFit Open 24.1 - Highlights From the First Event!
🤒That ONE Time Coach Nyree Got the Flu
📢2024 GRCF Open Intramurals Teams Announcement!
🚀The 2024 GRCF Open Intramurals Are Coming Soon!
💪Bouncing Back from Bad Workouts
🤔How Long Does It Take For CrossFit Moves to Feel Natural?
One Day or Day One?
⏲The "I Have No Time to Exercise' Excuse BUSTED!
The Pros and Cons of Fitness Trackers
🌟How to Make Your 2024 Awesome!🌟
🎄🎁Christmas Gift Ideas for the CrossFit Enthusiast
👟If The CrossFit Shoe Fits....
💪Start Now! Don't Wait Until January 1st to Get Fit.
💖Our 3rd Annual Row-a-Thon Was a Huge Success!
💊Low Grade Chronic Inflammation - The New Health Normal That Shouldn't Be
🥗🥙How to Dine Out and Eat Healthy
💤Time Change, Sleep and Your Health
👻Tapeworms for Weight Loss Anyone? The Hallowe'en Edition.
Elite Athletes, Pregnancy and Fitness For Mere Mortals
Balance is a Myth!
🤧Snatiation - It's a Thing!
😡Negative Emotions and Exercise
👴👵Live to 100 - The Must Watch Netflix Docuseries
🔁Workout Do Overs! Repeat, Improve and Do It Again!
🚀The CrossFit Certification Experience
🏋️♀️Why Women Love CrossFit💪
Coaching Within - and Beyond - Your Limits🚀
🤔How Greg and Nyree Got Into CrossFit - A Chat GPT "Interview"
🏋️♀️CrossFit and the Older Athlete
Excuses! Excuses! 🤷♀️
🚀Coaching = Success!
💣How to Sabotage Your Metabolism
🍳🥗Does Stuffing Your Face Late at Night Cause Weight Gain?
🤕Working Out With Injuries - We Share Our Personal Experience
🧠Exercise For Your Cognitive Health🏋️♀️
🍰Deadlifts & Desserts - The Delicious Recap!
😩Workout Anxiety!
Functional Fitness - Workouts For Real Life!
📢You Don't Need to Be Fit to Do CrossFit!
🏋️♀️🌟The Most Important Piece of Fitness Equipment EVER!
🚀🏋️♀️PRs are AWESOME!
🎂Is it a Treat...Or Is it A Cheat?
Sneaky Signs You Have a Weak Core
Technique ➡Consistency ➡Intensity
You Don't Need More Cardio‼
💪We LOVE Deadlifts! And You Should Too!
👩👨🧓It's About the Community!
Why We 💖Barbells!
🧂Pass on the Salt! How to Keep Your Sodium Intake in Check.
🏋️♀️The Highlight Reel - 2023 CrossFit Open
🙌2023 Open Recap! Inspiring Moments and Triumphs.
Fitness Through the Ages. Make It a Priority Now!
😎Random CrossFit Open Trivia!
🍷🍺About that Booze Study...
💪Creatine - What is It and Why You Need It
You Don't Need Supplements - Most of the Time!
🙌Failure is a GOOD Thing!
📆A Better Way to Do New Year's Resolutions🎉
🍅🥑Eating Healthy on a Budget and Keeping Those Veggies Fresh
How Do You Eat Your Pop-Tarts?🤣
🌟Our 2nd Annual Row-a-Thon Was a HUGE Success! The Recap Edition.
🏋️♀️Free Weights vs. Machines. Which is better?
🤧Achoo! Working Out When Illness Strikes.
🚀How to Get Awesome Results from CrossFit
👻🎃Scary CrossFit Workouts!
🤣🤣Funnell Cakes!🤣🤣
🤔CrossFit Lingo - A Brief Glossary of Workout Words (Not 🤬 Words!)
🎉It's Our 12th CrossFit Affiliate Anniversary!🎉
☠Sneaky Ultra-Processed Foods. What you need to ditch now!
🏋️♀️What is Fitness? Let's just say the definition is a uniquely individual thing!
Virtuosity - Doing the Common Uncommonly Well
Pre- and Post-Workout Nutrition. Which is More Important?
How to Stave Off Muscle Soreness with Active Recovery
🏋️♀️ Are You Chasing the Rx'd with Poor Technique?
💤Rest Days! How do you know when you need one?
🤣Plan B. Because Life Happens!
Veteran members - what keeps them coming back...
Liquid Calories - where do they lurk?
😱Don't Fear Fat!
🍆🥑Bacon-Wrapped Veggies and Smart Carbohydrates🥣🍞
🍗Mmm...Protein! Peanut Butter is NOT Protein and other myths busted.
Eating S-L-O-W-L-Y ⏱ It's WAY Harder Than You Think!
The Fabled Chip Cabinet 🤷♀️🤣
🍅Nutrition Challenge Week One - Fiona Shares her Experience So Far!
Age Is Just A Number! How Our Seniors Inspire Us🏋️♀️
📣Announcing the Back to Basics Nutrition Challenge!
🤣CrossFit Math is Hard!
⭐It's All About Connection!
Lifting Belts, Weight Lifting Shoes and Wrist Wraps. Do you need them?
2022 CrossFit Open Wrap Up - Member Interviews and more!
🏋️♀️🌟22.2 Live on Location! -- Member Interviews and More!
22.2 - The After Show!
🤣Let The Games Begin!
Resolutions Reality Check - How to Not Be a Quitter!
📣Are the CrossFit Games going to be same without Dave Castro? We weigh in!
Which Team Will Be The Fastest? Our first ever Row-a-Thon starts tomorrow!
Mindfulness and Staying Healthy During the Pandemic
Do you need a fitness goal?
Even your brain needs a break!
Fail Small! How to get back on track with your health and fitness goals faster.
WOD Blindness! The Struggle is Real🤣
What's Your Fast Food Kryptonite?
Strategies to get through the tough workouts.
Worst workouts! We have a few fine choices!
CrossFit and why women in their 40’s and 50’s love it.
The Challenge of At Home Workouts with Fiona Alford
Structure = Freedom
January Insanity!
Keeping up with your fitness when life changes.
The Power of Eating Slowly
You gotta keep going!
You just gotta start!