The D'n'A Show

On this episode, we have guest Rachael Colacino in to talk about our running and more specifically our running clinic coming up. Rachael is a professional in the running community, and in addition to running clinics (pun intended) she also offers an array of services online. Tune in to this podcast if you want to learn more about running, especially within the CrossFit space. Rachael can be found at her website (www.rachaelsrunners.com) and also on instagram @rachaels_runners

On this episode, we talk about our process for new members joining our gym! Whether you are interested yourself, or you know someone on the fence, please have them listen to this and then take action! We want to start the conversation that will change your life.

On this episode, Damian dives solo into making sacrifices to achieve greatness. Tune in if you have any goals you are working towards

Liz, Damian, and Ayn sit down to discuss pre and post workout nutrition. Whether you are looking to maximize performance, manage weight, put on muscle, or anything in between this episode is for you!

Tune in with Liz to hear some basic nutrition concepts to kick start some healthy habits!

Get to know coach Damian in this rapid fire QnA!

Ever wonder what kind of gear you should use for your workouts? Tune in to hear our thoughts!

In part 3 of this 3 part series, Damian and Ayn discuss the overhead squat. Listen in if you have trouble getting into the overhead position, or you are looking to optimize efficiency! Make sure you also check out episodes 1 & 2 where we discuss Double Unders and Back Squats!

In part 2 of this 3 part series, Damian and Ayn discuss the back squat. If you are looking to improve your squatting mechanics and better your best, tune in! Make sure you also listen to parts 1 & 3 about Double Unders and Overhead Squats!

On part 1 of this 3 part series, Damian and Ayn will be talking about double unders. If you are looking to get your first double under or go unbroken in class workouts, this podcast is for you! Make sure you tune into parts 2 and 3 where we will be discussing the back squat and over head squat!

Ayn and Damian sit down and spill their thoughts on Day 1 of the games! Tune in to hear the conversation.

On this episode we talk about the transition of owners for PVCF. Perrin and Liz have handed off their legacy to Ayn Toppin, and we are very excited to continue to build our community!

Coaches Damian and Ayn are joined with Coach Liz in this free flowing discussion of how CrossFit is influencing the empowerment of women. Each coach brings differing perspectives based on individual experiences, and therefore can only speak on what we relate to. If you enjoy the podcast, please do share and subscribe so we can reach more people!

On this episode we talk about a few different ways you can continue working on your fitness while traveling!

In this episode we share a few tips on how you can increase your efficiency in workouts and improve upon your scores and times!

Latest episode of The D'n'A Show

Coach Damian and Coach Ayn discuss ways to train for your first strict pull-up.

Today we have PVCF member and leadership expert Alain Hunkins as our special guest. We discuss his upcoming book "Cracking the Leadership Code: Connection, Communication, Collaboration". Learn more at AlainHunkins.com

New to Crossfit? Looking to start? We offer up several tips for a good experience as a Crossfit beginner and action items for Crossfit veterans.

Coach Mike Simmons M.D. joins us today to talk about the importance of Fitness over 40.

Latest episode of The D'n'A Show

Latest episode of The D'n'A Show

Latest episode of The D'n'A Show

Coach Damian and Coach Ayn explain what Individual Program design is and who it is for.

Coach Liz joins us today to go over mastering the C2 Erg for Crossfitters. - :30s - Liz E. Introduction - :50s - Liz E. Rowing History - :1:50 - Rowing for Sport vs. Rowing for CrossFit - 3:00 - Goals for Podcast - 3:25 - Common Rowing Errors in CrossFit - 5:15 - Rhythm/Tempo of Rowing - 9:05 Stroke Rate - 10:30 Opening Back in Stroke - 11:40 Physical Limitations to Rowing - 12:50 Damper Utilization - 17:30 Meters vs. Calories - 19:15 Strategies for workouts - 26:40 Actionable take aways

When and how to move to the next progression or scale during your training.

By request, we dive into​ who we are and why we do what we do.

By request, we dive into who we are and why we do what we do.

Goal setting and consultation!

The very first episode of D&A Fitness!