Beyond the WOD Podcast

👉 Want help with your own check-in? Reach out or go to https://app.chalkitpro.com/gymProductLink/361/prod_R488HRxl9iQwON/6154/Murph is one of the most well-known workouts in CrossFit, but it is so much more than running, pull-ups, push-ups, and squats.In this episode of Beyond the WOD, Molly and Matt talk about the story behind Murph, why CrossFit Final Call does it every year, and how this Hero WOD gives us a chance to step outside ourselves and remember something bigger.The meaning behind Murph:🦺 How “Body Armor” became the workout we know today🎖️ The story of Lieutenant Michael Murphy🔥 Why Hero WODs hit differently🧠 How to mentally prepare for a long, hard workout💪 Why simple does NOT mean easy🏃 How to push through the second mile🧱 Why “drawing a line in the sand” works in Murph and in life🤝 How suffering together builds real community✅ Ways to scale, partition, and approach Murph wiselyWhether you are doing full Murph, half Murph, a scaled version, or just showing up to honor the day, the goal is not just to survive the workout.It is to remember.It is to gain perspective.It is to do something hard on purpose.And maybe, somewhere in the middle of the pain, find a little more gratitude for the life you get to live.👉 Are you doing Murph this year? Let us know in the comments.#BeyondTheWOD #Murph #MurphChallenge #CrossFit #HeroWOD #MemorialDayWorkout #CrossFitFinalCall #FitnessMindset #NeverOutOfTheFight #DoHardThings

👉 Want help with your own check-in? Reach out or click here!In this episode, we get REAL with an athlete check-in 💥We’re breaking down:🔥 What actually went wrong over the last few months😅 Why consistency dropped (yes… even as a coach)🧠 The gap between knowing what to do and actually doing it🚀 How to reset your fitness with a simple, realistic planIf you’ve been feeling stuck… inconsistent… or frustrated with your progress—you are NOT alone 👊This one’s for you.

In this episode of Beyond the WOD, we go deep into a conversation most people aren’t having…Has CrossFit started to drift from what it was originally meant to be? And strangely enough… does it look a lot like what’s happened in the church?We break down the idea that CrossFit has “denominations” now — different programs, different philosophies, different goals — all built on the same foundation, but producing completely different outcomes.We talk about:🔥 How CrossFit split from simple methodology into multiple “versions”🏋️‍♂️ CrossFit vs CrossFit Games training (and why they’re NOT the same)🧠 Why most people are training for the wrong goal💥 Minimum effective dose vs high-volume programming📱 How social media changed what people think fitness should look like⛪ The unexpected parallels between CrossFit and the church⚖️ Why the pendulum might finally be swinging backWe also get into something deeper…💭 How CrossFit can break you open mentally and spiritually🙏 Why growth (in fitness or faith) is supposed to be hard👊 Why you have to choose your “hard” now or pay for it laterAt the end of the day CrossFit wasn’t built for podium athletes. It was built for the person walking through the door for the first time. And maybe that’s what we need to get back to.

Go here for your 2-week FREE trial! https://app.chalkitpro.com/gymProductLink/361/prod_R488HRxl9iQwON/6154/In this episode of Beyond the WOD, we pull back the curtain on CrossFit coaching, certifications, and what really separates a great coach from someone who just has a piece of paper. We talk about the CrossFit Level 1 and Level 2, what those weekends are actually like, what they teach, and why taking a cert is only the beginning. Matt shares his journey through multiple certifications, how CrossFit coaching first clicked for him, and the moment he realized just how powerful great coaching can be.We also get into:🔥 What the L1 actually teaches🔥 Why a cert alone does not make you a coach🔥 The difference between knowledge and real coaching experience🔥 Why movement, cueing, and body awareness matter so much🔥 The value of filming yourself and learning to coach your own movement🔥 Why most “Instagram coaches” are missing the pointThis one is for anyone who has ever wondered what goes into coaching at a high level, why good coaching matters, and why CrossFit is a lot deeper than just working out hard.#BeyondTheWOD #CrossFit #CrossFitL1 #CrossFitCoaching #FunctionalFitness #FitnessCoaching

The 2026 CrossFit Open is in the books… and people have thoughts.“Too simple.”“Too much cardio.”“Not enough heavy lifting.”So in this episode of Beyond the WOD, we break it all down — what the Open is actually testing, what most people are missing, and what we saw as coaches watching athletes go through it.We talk about:🔥 Why “simple” workouts exposed more people than ever💥 The real purpose of the Open (and why it’s not about specialists)🏃‍♂️ Why engine is greater than strength at this stage of the season🧠 How the Open reveals exactly what you’ve been avoiding🏋️‍♂️ Why accessibility doesn’t mean easy👀 The gap between elite athletes and everyday membersWe also dive into each workout, what made them so brutal, and how even the best athletes in the world were getting wrecked.Because here’s the truth:The Open isn’t designed to highlight what you’re good at…It’s designed to expose what you’re not.And if you didn’t like this year’s workouts?That probably tells you exactly what you need to work on.#BeyondTheWOD #CrossFitOpen #CrossFit #FitnessMindset #FunctionalFitness

What do Olympic skiers, Navy SEALs, CrossFit champions, wrestlers, and high school athletes all have in common?A different mindset.In this episode of Beyond the WOD, we start with a trip to Columbus to watch Ohio State wrestling… and somehow end up unpacking ego, elite competition, youth sports, coaching, and why wrestlers really are built different.We talk about:🔥 Why high-level competitors have to “live in the dark place”🧠 The mindset difference between loving a sport and being consumed by it🥇 Fraser vs Froning, wrestlers vs football players, and breaking the band💥 Why wrestling might be the ultimate life-prep sport🏋️‍♂️ The massive gap between having a program and having a coach📱 Why Instagram fitness isn’t the same as real coaching⚡ Why intensity matters — but only after mechanicsWe also get real about youth strength training, the dangers of unsupervised weight rooms, and why coaching is more than a weekend certification.If you’re a parent, athlete, coach — or just someone who cares about doing things the right way — this one goes deep.Because at the end of the day:You get out what you put in.Competition exposes you.Great coaching changes everything.#BeyondTheWOD #YouthSports #WrestlingMindset #CrossFit #CoachingMatters #StrengthAndConditioning

We’re back.January felt like the fastest… and slowest… month ever. Sickness. Snowmageddon. Travel. Missed coaching. Closed gym days. And now somehow it’s February and the Open is right around the corner.In this episode of Beyond the WOD, we catch up on life, the gym, the strength cycle, and what’s coming with the CrossFit Open. But it turns into something deeper.Matt shares the story of how CrossFit found him at a time when nothing else was working — after coming home from Iraq, struggling, running miles trying to outrun his thoughts, and finally getting wrecked by a hero workout that changed everything.We talk about:🔥 Why the Open is a reality check (and why that’s a good thing)💪 The difference between intensity and longevity🏋️ How coaching philosophy evolves over time🧠 Why mechanics come before intensity — but intensity still matters👊 How CrossFit can be therapy, identity, community, and growth all at onceFrom “bro gym” dreams to coaching 40-year-old moms, from puke buckets to perspective — this is the evolution of CrossFit through different seasons of life.The Open is coming.Habits matter.Intensity has a place.Longevity does too.If CrossFit has changed you in any way — or you’re just curious what the Open is all about — this one’s for you.#BeyondTheWOD #CrossFitOpen #CrossFitJourney #FitnessForLife #FunctionalFitness #VeteranStrong

We’ve been on the road nonstop — wrestling tournaments, hotel beds, bleachers, car rides — and it’s been a real test of staying consistent. In this episode of Beyond the WOD, we talk about training while traveling, modifying workouts when your back is wrecked, and why “done” is always better than perfect.We also dive into:💥 How to train when your routine is blown up🏋️ Why we’re changing the strength cycle (1RM vs linear progression)📈 What realistic progression actually looks like when you’re new or coming back🔥 Why January “all-in” mindsets usually fail🌍 What the CrossFit Open really is — and why you should do it🩺 Why the Open is your annual fitness checkup💪 Why this gym isn’t for everyone — but it is for people willing to workWe’re kicking off a 12-week strength cycle focused on back squat, deadlift, and shoulder press, alongside a gymnastics progression heading into the Open. Whether you’re brand new, restarting after time off, or chasing progress for the next decade — this is your reminder:You don’t need perfect.You need consistent.You need willing.If you’re ready to stop owning a gym membership and actually use one — this is your season.#BeyondTheWOD #CrossFitOpen #StrengthCycle #NewYearReset #ConsistencyOverPerfection #FunctionalFitness

The holidays are here… and suddenly everyone’s schedule goes off the rails. In this episode of Beyond the WOD, Molly sits down with affiliate owner/coach Matt to talk about how to stay consistent with training when Thanksgiving, Christmas, school events, practices, parties, and chaos are flying at you nonstop.We get practical: why the calendar matters, how to treat workouts like real appointments, and how to lower the “barrier to entry” so it’s easier to show up (even on the tough days). We also hit the mindset piece—why “I don’t have time” is usually code for something deeper, how perfection thinking derails progress, and why a 20-minute “just move” day can still be a win.If you’ve ever skipped one workout and then told yourself, “I’ll start fresh Monday”… this one’s for you.Key takeaways:Schedule workouts like meetings (and protect the time)Set a realistic “ground floor” for busy seasonsStop chasing perfect—something beats nothingUse the community (coaches + members) to help you problem-solveIf it’s important, you’ll find a way—if not, you’ll find an excuseSubscribe for more conversations on training, mindset, and building a healthier life—inside and outside the gym.

It’s the workout announcement no one cheers for…👀 “Partner WOD.”In this episode, Molly and Matt dive into why partner workouts get such a bad rap — and why you might need them more than you think. From learning teamwork to checking your pride, they unpack the real reason these workouts exist (spoiler: it’s not just because there aren’t enough bikes).💥 In this episode:🤝 Why partner workouts matter beyond the whiteboard🧠 What “shared suffering” does for your mental toughness💬 How teamwork in the gym builds communication in life🔥 The truth about “slowing people down” (hint: it’s on your coach, not you)💪 How partner workouts push intensity and build humility❤️ Why community and connection are forged under a barbell🗣️ And… how one sandbag workout brought Molly and Chancy closer than ever💭 Key Takeaways:You’ll never regret showing up — even on partner day.Your partner isn’t watching or judging you. They’re just trying to breathe.“I don’t want to slow someone down” = pride disguised as politeness.Partner workouts train more than your body — they train your mindset, humility, and perseverance.Shared suffering builds unbreakable community.🎧 Bottom line: Partner workouts aren’t punishment — they’re practice for life.👇 Drop a comment: Be honest… do YOU secretly love or hate partner workouts?👍 Like, subscribe, and follow for more faith, fitness, and real talk episodes.#BeyondTheWOD #CrossFit #FunctionalFitness #PartnerWorkout #MindsetMatters #CommunityOverCompetition #SharedSuffering #Teamwork #CrossFitPodcast

This episode is packed with heart, humor, and real talk. Craig and Cindy open up about how they got started at Final Call Fitness — from “kicking and screaming” into their first class to becoming two of the gym’s most consistent members. We talk about CrossFit, marriage, teaching, aging well, coaching, community, and why movement matters long after the PRs fade.💬 In this episode:🏋️‍♀️ Cindy’s journey from nervous first-timer to strength-class leader🏌️‍♂️ How CrossFit unexpectedly improved Craig’s golf game❤️ Marriage, teamwork & accountability in fitness and life📚 Life as educators — how teaching and coaching overlap🧠 Why mindset and humility make all the difference🧍‍♂️ Aging strong: “I want to be able to wipe my own butt at 90.”🤝 The power of community and consistent showing up💥 Whether you’re new to the gym, thinking about starting, or need a little motivation to keep going—this one’s for you.👇 Drop a comment: What got YOU through your first day at the gym?👍 Like & Subscribe — and follow us on other platforms soon!#BeyondTheWOD #CrossFitCommunity #FunctionalFitness #MemberSpotlight #MindsetMatters #CouplesThatTrainTogether #TeachingAndCoaching #MovementIsMedicine

First-ever member interview! Matt sits down with Kayla to talk about her path from ACL rehab to CrossFit, moving from Florida to small-town Midwest, working in a male-dominated field as a firefighter, and why mindset, community, and culture matter more than PRs. Bonus: a wild bat-in-the-living-room story 🦇 and the quotables “Motion is lotion” and “Movement is medicine.”In this episode:🔥 Who’s Kayla? Firefighter/EMT, paramedic student, ex–strength & conditioning coach🦵 From ACL rehab to CrossFit: how PT used functional training to rebuild capacity🏋️ New to the gym: what “community vs culture” feels like at different affiliates🧠 Mindset > motivation: showing up on hard days, learning to fail well, responding—not reacting💪 Why lift: bone density, daily strength, carrying kids/groceries/dogs (100 lbs!)👩‍🚒 Women in the fire service & coaching: earning respect, owning the craft🔧 Skills take reps: snatches, pull-ups, double-unders—do the thing to get better💬 Mantras: “Motion is lotion.” “Movement is medicine.” “Health is wealth.”Try CrossFit with us:✅ Scalable for all ages & abilities✅ Coaching first: safety, stimulus, smart progressions✅ Real-life strength for real-life moments👇 Drop a comment: What mantra keeps YOU consistent right now?👍 Like & Subscribe for more member spotlights and practical fitness talks.#BeyondTheWOD #CrossFit #Mindset #WomenWhoLift #FirefighterFitness #MovementIsMedicine #MotionIsLotion #CommunityAndCulture #ScalingIsCool #FunctionalFitness

Today we tackle a spicy QOTD: “Would you feel comfortable letting your grandma drop into any CrossFit gym?”From stellar, coached-up drop-ins to the… not so stellar “coach-in-the-office-with-coffee” stories, Molly and Matt unpack why experiences vary so much between affiliates—and how to spot a great class anywhere you travel.What “drop-in” really means and how to plan one while travelingWhy coaching quality can vary (L1 vs L2, mentorship, reps on the floor)Red flags vs. green flags when you walk into a classProgramming philosophies and what that means for membersHow elite coaching standard = safety, scaling, stimulus, and communityWhy CrossFit still beats most “globo gym” experiences—even on a bad dayActionable tips to find a solid gym on the road (and how to give helpful feedback)Great gyms coach, not just “facilitate.” Expect a greeting, briefing, stimulus targets, and real-time scaling.Standards matter. Ongoing development (L2+, mentorship, weekly coach syncs) shows up on the floor.Traveling? Search “CrossFit near me,” read recent reviews, peek at programming, and message the gym ahead of time.Tell us what you find! If you drop somewhere awesome (or… not), share so we can learn and level up.If you’re traveling soon, DM us for our running map of favorite affiliates—we’ll point you to great spots.#CrossFit #DropIn #CoachingMatters #MayhemAthlete #CrossFitAffiliate #ScalingIsCool #BeyondTheWOD👍 Like, subscribe, and comment: Would you let your grandma drop in anywhere? Why or why not?

In this episode, Molly Kubow (CF-L2) sits down with Affiliate Owner & CCFT Matt VanSchoyck to talk about perfectionism, self-comparison, and the mental traps that can derail both your fitness journey and your life.They cover everything from the “all-or-nothing” mindset (“I already had three donuts, so I might as well eat the pizza”) to the pressure of juggling all the F’s: faith, family, fitness, finances, freedom, and future.💭 In this episode:Why chasing perfection leads to burnoutThe “two extremes” of self-sabotage — quitting vs. over-controllingThe difference between goals and commitmentsHow to refocus your priorities through life’s different seasonsWhy comparison (even to your past self) can rob your joyThe power of small, consistent actions over timeHow faith and mindset work tie everything togetherMatt and Molly get honest about the struggle to balance it all — from parenting and careers to fitness and faith — and share tools to stay grounded, grateful, and growing even when life feels messy.👉 Takeaway: You can’t give 100% to everything all the time. But you can stay committed to what matters most, one season at a time.#BeyondTheWOD #CrossFit #FaithAndFitness #MindsetMatters #Perfectionism #Balance

Ever look at a WOD and think, “Do they just throw darts at a board?” 😅 Today we pull back the curtain on how CrossFit programming actually works at our gym.Hosts: Molly Kubow (CF-L2) & Matt VanSchoyck (Affiliate Owner, CCFT)Guest: & Coach Charlie Morehead (CF-L1)We trace our path from garage WODs and early buys like DogTown and Warmup & Workout (Pat Barber) → Level Method → CrossFit Affiliate Programming (CAP) → why we now run Mayhem Affiliate—and how that choice shapes your results. We also show the real weekly process (yes, lots of coach meetings and notes) and break down the nuts and bolts: stimulus, modalities, time domains, intervals, scaling, and testing vs. training.In this episode:- What “programming” really means (and why it’s not random)- Our journey: DogTown → Warmup & Workout → Level Method → CAP → Mayhem- The weekly workflow: edits, coach syncs, stimulus targets, and class flow- Intervals: why Mayhem uses them so much (intensity you can repeat)- Modality mix (mono-structural, gymnastics, weightlifting) & time domains- Scaling done right: preserving stimulus vs. chasing Rx- RPE vs. percentages: how coaches actually decide your loading- Swapping in a Fittest of the Coast qualifier WOD: what we consider- Open Prep: how cycles shift through the year (lift phases, skill blocks, tests)If you’re a member who loves the “why,” or a coach who geeks out on session design, this one’s for you.▶️ Subscribe for more deep dives on coaching, programming, and real-world CrossFit.💬 Drop your questions below—what topic should we unpack next?#CrossFit #Programming #MayhemAffiliate #CAP #LevelMethod #Stimulus #Intervals #Scaling #OpenPrep #BeyondTheWOD

This week on Beyond the WOD, we flip the script—Coach Molly Kubow (CF-L2) takes the hot seat! 🎙️ Affiliate Owner & CCFT Matt VanSchoyck runs the interview as we dive into Molly’s full fitness journey: from artsy “non-athlete,” to cardio bunny, to struggling with disordered eating and weight gain, and finally finding freedom, strength, and purpose through CrossFit.💥 In this episode:Molly’s background before CrossFit (spoiler: it wasn’t sports)The ups and downs of her relationship with food, fitness, and body imageWhy traditional group fitness left her unfulfilled—and what changed when she found coachingHer transformation from 205 lbs and six medications → to a fitter, healthier, and more confident lifeWhat coaching means to her today, and how she uses her story to help othersThe role of mindset, faith, and community in creating lasting changeThis is more than just a fitness story—it’s about breaking free from shame, finding identity, and discovering that worth isn’t tied to the scale, the RX button, or anyone else’s approval.👉 If you’ve ever felt “too far gone” to start, Molly’s story will encourage you. Everything can change—you just have to walk through the door.New episodes every week!#BeyondTheOne #CrossFit #Transformation #Mindset #FaithAndFitness

Scaling isn’t a downgrade. iIt’s the pathway to progress. In this episode of Beyond the WOD, Affiliate Owner & CCFT Matt VanSchoyck and CF-L2 Coach Molly Kubow dive deep into the difference between scaling and modifying, why they matter, and how they actually make you fitter in the long run.💥 Topics we hit:The difference between scaling and modifying (and when to use each)Why preserving the stimulus of the workout is more important than the RX labelHow to train through injuries without sitting outEgo, excuses, and reframing your mindset in the gymWhy scaling up is just as valid as scaling downCrossFit is about increasing your work capacity across broad time and modal domains—and scaling is the key to making that happen safely. Whether you’re brand new, battling an injury, or a veteran chasing virtuosity, scaling isn’t holding you back. It’s what gets you better.👉 New episodes drop weekly! Subscribe now and join us as we keep breaking down fitness, mindset, and the real-life lessons that come out of the gym.#CrossFit #Scaling #Modifying #FitnessMindset #BeyondTheWOD

Welcome back to Beyond the WOD! In this episode, Matt VanSchoyck (Affiliate Owner & CCFT) and Molly Kubow (CF-L2 Coach) shift from barbells to brainwaves—talking all things mindset.💭 What stories do you tell yourself in the middle of a tough workout?👉 “I can’t do this” vs. “I’ve got one more rep”👉 “This workout sucks” vs. “This will make me stronger”We break down:How your self-talk shapes performance in the gym (and in life)The “red car theory” and why your brain sees what you focus onSoft talk, negations, and projections—the sneaky words that hold us backWhy ownership beats victim mentality every single timePractical strategies for turning negative thoughts into positive actionThis isn’t woo-woo fluff. It’s real, practical, and backed by experience (and a little science). Whether you’re chasing PRs or just trying to show up consistently, your mindset might be the biggest muscle you need to train.👉 Hit play and ask yourself: What story am I telling myself today?New episodes every week.#BeyondTheWOD #CrossFit #MindsetMatters #FunctionalFitness

Welcome back to Beyond the WOD! 🎙️ Matt VanSchoyck (Affiliate Owner & CCFT) and Molly Kubow (CF-L2, Professional Overthinker™) are diving into one of CrossFit’s core principles: mechanics → consistency → intensity… and why “good enough” will never cut it.This week, we talk about:Why perfecting mechanics matters way more than chasing heavy weights 🏋️How PVC pipes can humble you harder than a barbellVirtuosity (aka doing the common uncommonly well) and how it applies outside the gym tooThe difference between burnout vs. fatigue (and why it matters)Why CrossFit never really gets easier—you just get betterIt’s not just about squats and pull-ups. It’s about being intentional, building discipline, and taking those lessons into every area of life—parenting, relationships, faith, work, and beyond.👉 Tune in, laugh at our bloopers, and think about this: What’s one area in your life you can chase virtuosity in this week?New episodes every week.#BeyondTheWOD #CrossFit #Virtuosity #FitnessForLife #NotGoodEnough

So… what is CrossFit? Is it a cult? A sport? A way of life? Or just flipping tires while grunting like a caveman? (Spoiler: it’s not that last one… mostly).In this episode, Affiliate Owner & CCFT Matt VanSchoyck and CF-L2 Molly Kubow dive into the real meaning of CrossFit—beyond the fancy textbook definition. They unpack why CrossFit might be a better fit than Planet Fitness (no shade… okay maybe a little) and why it’s not about being the next Arnold Schwarzenegger, but about being strong, healthy, and capable for real life.💪 From carrying three kids at once like a human jungle gym, to beating your teenager at basketball (because winning always matters), to simply being able to wipe your own butt at 75—CrossFit prepares you for life’s actual demands.We tackle:The difference between being a “one-trick pony” and being “fit overall”Why CrossFit is more than just a workout—it’s a lifestyleCommon misconceptions (no, you don’t have to compete in the Games, and no, coaches won’t scream in your face like angry football dads)Why CrossFit is basically the fountain of youth… without the creepy Indiana Jones vibesIf you’ve ever wondered what makes CrossFit different—or just wanted to laugh at the idea of people spitting in each other’s faces mid-WOD (again, NOT a thing)—this episode’s for you.👉 Hit play, laugh a little, and maybe rethink that Planet Fitness pizza night.#CrossFit #Podcast #FitnessForLife #CommunityNotCult #FunctionalFitness