Coach guiding members on exercise bikes at CrossFit Fig in Grain Valley, MO

Blog

CrossFit Fig Blog —
Fitness & Community

Member spotlights, training advice, nutrition tips, and everything happening at CrossFit Fig.

Welcome Coach Cole Greashaber to CrossFit Fig

Three-time CrossFit Games athlete Cole Greashaber joins our coaching team, leads a new Saturday specialty class, and brings a thoughtful approach to programming for our athletes.

Felix FigueroaSeptember 11, 2026

General

Coming Soon: A New Leg Extension Machine at CrossFit Fig

Our new leg extension machine will help members build stronger quads, support resilient knees, address imbalances, and add focused accessory work during Open Gym.

Felix FigueroaAugust 27, 2026

General

Grain Valley Built: One of the Area's Longest-Standing CrossFit Gyms

Grain Valley built CrossFit Fig into what it is today: an experienced, locally owned community that has helped people get stronger since 2011.

Felix FigueroaAugust 27, 2026

Workouts

Hyrox Is Blowing Up — Here's Why CrossFit Athletes Are Already Ahead of the Game

Hyrox has gone from a niche European event to the fastest growing fitness race on the planet. If you have been training CrossFit, you are closer to race-ready than you think. Here is why, and exactly how to close the gap.

Felix FigueroaJuly 31, 2026

General

For the Busy Blue Springs Parent Who Feels Guilty About Skipping the Gym

If you are a parent in Blue Springs juggling work, kids, and a calendar that never stops, the gym probably feels like one more thing you are failing at. Here is a more honest, more doable way to think about fitness when your life is already full.

Felix FigueroaJune 9, 2026

Nutrition

Every Woman Over 30 Should Probably Be Taking Creatine

Creatine is the most researched supplement in sports science, and for decades it was written off as something for male bodybuilders. The research has completely changed that story, and most women are still not hearing it.

Felix FigueroaMay 26, 2026

Workouts

How to Train for the Memorial Day Murph: A Complete 5 Week Guide

Memorial Day Murph is one of the most challenging and meaningful workouts in CrossFit. With just over five weeks until May 25, here is exactly how to prepare your body, your mind, and your strategy so you can honor the day and finish strong.

Felix FigueroaApril 17, 2026

General

The Hidden Cost of Weight Loss Drugs Nobody Is Talking About

GLP-1 medications like Ozempic are changing how millions of people approach weight loss. But there is a serious side effect buried in the research that almost nobody is warning people about, and it changes everything.

Felix FigueroaMarch 25, 2026

Nutrition

5 High-Protein Chicken Recipes Every CrossFit Athlete Should Be Making

You are putting in the work at the gym. But if your nutrition is not dialed in, you are leaving results on the table. These five simple, high-protein chicken recipes are built for busy athletes who want to eat well without spending hours in the kitchen.

Felix FigueroaFebruary 17, 2026

Workouts

Why Strength Training Beats Cardio for Long-Term Health

If you have been spending hours on the treadmill trying to get in shape, you are not alone. But here is the thing most people get wrong about fitness: cardio alone is not going to get you where you want to be.

Felix FigueroaFebruary 10, 2026

General

4 Lies That Lead to Burnout in CrossFit

Discover the 4 most common lies CrossFit athletes tell themselves that lead to burnout, and how to overcome them to stay motivated, injury-free, and committed for the long haul.

Felix FigueroaMay 12, 2025

General

Family, Fitness, and Forever Friends

For Kalee and Ryan, CrossFit Fig has been more than just a gym; it's been a central part of their family's life for nearly a decade.

Felix FigueroaNovember 4, 2024

General

From Sloppy to Strong at CrossFit Fig

When Derek Gattenby turned 40, he found himself in a place he didn't want to be. He was out of shape, constantly out of breath, and felt like he had lost control of his health.

Felix FigueroaOctober 2, 2024

General

Lifting More Than Weight

Six years ago, Rachel and her husband were moving back to Kansas City. Searching for a new CrossFit gym, they rented a townhouse across the street from CrossFit Fig.

Felix FigueroaSeptember 11, 2024

General

Breaking Barriers at CrossFit Fig

When Brandon Fletcher moved to town 1.5 years ago, he brought with him a desire to push his fitness further than ever before. Weighing 215 lbs, he had already begun working on his nutrition and fitness, but despite his efforts, he hit a plateau.

Felix FigueroaAugust 21, 2024

General

Understanding Protein and Why Quality Matters

Protein is more than just a buzzword. It's a vital part of our daily diet, making up 10-20% of calories most adults consume. But not all protein is created equal.

Felix FigueroaAugust 6, 2024

General

A Journey of Fat Loss and Muscle Gain at CrossFit FIG

Kayla joined CrossFit FIG seeking a new path to wellness. Since starting, she achieved a 5% reduction in body fat and gained 5 pounds of muscle.

Felix FigueroaJuly 30, 2024

General

Transformation: A Journey of Strength at CrossFit Fig

Three years ago, Janelle Chambers took a leap of faith. She had always been curious about CrossFit, but it wasn't until a friend invited her that she decided to take the plunge.

Felix FigueroaJuly 15, 2024

General

Can Older People Build Lean Body Mass with CrossFit FIG?

Can older folks really build lean body mass through CrossFit? Yes, they absolutely can! Age is just a number when it comes to building muscle.

Felix FigueroaJune 27, 2024

General

The Magic of CrossFit Fig

The power in CrossFit isn't just some strange alchemy. In truth, it's a formula -- a formula that works for forging elite fitness and preventing chronic disease.

Felix FigueroaJune 12, 2024

General

Why Your Gym Membership is Worth More Than Your Next Meal Out

We blow cash on dinners, games, kids' hobbies, and pet pampering without blinking. But when it's gym time, suddenly, we're pinching pennies?

Felix FigueroaOctober 25, 2023

CrossFit Fig Blog —Fitness & Community

Welcome Coach Cole Greashaber to CrossFit Fig

Coming Soon: A New Leg Extension Machine at CrossFit Fig

Grain Valley Built: One of the Area's Longest-Standing CrossFit Gyms

Hyrox Is Blowing Up — Here's Why CrossFit Athletes Are Already Ahead of the Game

For the Busy Blue Springs Parent Who Feels Guilty About Skipping the Gym

Every Woman Over 30 Should Probably Be Taking Creatine

How to Train for the Memorial Day Murph: A Complete 5 Week Guide

The Hidden Cost of Weight Loss Drugs Nobody Is Talking About

5 High-Protein Chicken Recipes Every CrossFit Athlete Should Be Making

Why Strength Training Beats Cardio for Long-Term Health

4 Lies That Lead to Burnout in CrossFit

Family, Fitness, and Forever Friends

From Sloppy to Strong at CrossFit Fig

Lifting More Than Weight

Breaking Barriers at CrossFit Fig

Understanding Protein and Why Quality Matters

A Journey of Fat Loss and Muscle Gain at CrossFit FIG

Transformation: A Journey of Strength at CrossFit Fig

Can Older People Build Lean Body Mass with CrossFit FIG?

The Magic of CrossFit Fig

Why Your Gym Membership is Worth More Than Your Next Meal Out

CrossFit Fig Blog —
Fitness & Community