But but but…

Doesn’t the word ‘but’ just bring up a level of anxiety in you even without even knowing what it’s referring to? Such a tiny insignificant word can keep us from becoming who we deserve to be.

Life Transitions can cause us to stop forward progress, we refrain from doing anything new or even worse send us further down the black hole. It can make us not do what needs to be done to better ourselves because of the anxiety and inner turmoil that is created by the word but.

Click here for some motivation from real people just like you! They can do it so can you!

Click here for some motivation from real people just like you! They can do it so can you!

But I’m not in shape enough to start working out. But I can’t figure out my nutrition.

But I’ve never been successful before.

But I work. But I have kids. But we are moving. But I am injured. But I just got pregnant.  But I just had a baby.

But but but...  

As fitness professional we have encountered at least one of those buts, if not all. We have suffered through those buts, it has been scary, it was hard and there were lots of tears. Eventually we conquered those buts and have moved forward. We know that life is hard, that it has seasons, it gets in the way. If you want to live your life in spite of those buts we will help you navigate your buts.

Let’s make those buts mean something new, maybe with a healthy new butt to carry you through the year!

Let 2019 be the year of new but(t)s by signing up for our Nutrition Challenge!

Getting Motivated with Misti!


Misti is another example of when you stick to your goals and stay consistent, great things happen. She is very humble and coachable and is joy to have in the gym. We asked her to share her story and we hope you are as encouraged as we were! Enjoy!


Before finding CrossFit Ampersand I had been without a gym for about a year. I had left my previous gym of 7 years, where I spent most of my time running races and doing sprint triathlons. I had totally burnt myself out and decided that I needed a break. I would work out at home on my own one or two days a week and take my dog out for a run here and there. I told myself that this was sufficient and that I didn’t need a gym, but I soon became lazy, frustrated and depressed. I love working out and doing things that make me feel healthy and strong, but I felt like I was never going to find anything else that motivated me and got me excited about my health and fitness again.

This totally affected my life because I stopped being motivated about how I was eating. I wasn’t doing anything much to challenge my body and it was depressing. For me, the biggest benefits of working out and eating good, besides the obvious of being strong and healthy, is the positive mental state that it keeps me in. I feel sane and happy when I’m pushing and challenging myself.


Then I found Crossfit Ampersand and they changed everything! I was familiar with some of the CrossFit workouts but I had never been to a gym like this. I was so impressed with the way that you make proper form and function the most important part of the workouts. I’ve learned that actually knowing how to do the movements properly and the importance of training your body the right way makes you so much stronger!  I was so impressed with how everyone cares so much about each other and cares about motivating you and seeing you improve and grow. I have been at this gym for almost a year now and I love it! I love the coaches and the people here so much. I know that this will be my home for a really long time.

Life is different now because I have something to look forward to and get excited about again. I’ve found a new challenge that I love even more than the things I had been doing before. I feel so much stronger and feel like I’m gaining strength in areas I never thought I could. I’m doing things that I never thought I would be able to and I am excited to see more changes in my strength and ability!

Let us tell your story! Talk to a coach and see how we can help you reach your goals!

Regaining confidence with Nikki


When I came to CrossFit, I had actually wanted to try it for a few years, but I kept chickening out. When Jeff and Harmony said that they were going to open a CrossFit gym, I decided that this was a perfect opportunity to try it out and to support my friends in the process.

My first workout I remember being so challenging that I was seeing stars! I couldn't walk for a week! However, I came back. I wouldn't say the CrossFit got easier, but I got better, every time I come into the box. I improved, and I could feel the difference!


My confidence has improved as well. I used to be timid, which hindered me both in the box, and in my job as a ER nurse. Once I gained more confidence, my job performance and my interpersonal skills improved. Friends and coworkers noticed. My boss started putting me on the fast track to be in charge, and started placing me on roles of a clinical expert.

I love feeling strong and I love being able to do handstand push-ups! The first time I did one, was probably my favorite moment of all. 


Now I am working on being able to do a freestanding handstand, then hopefully a handstand walk!!!! I love CrossFit so much I decided to further myself by getting my CrossFit Level 1 certification, and eventually would love to coach.

I feel better and I love the way I look!

Looking to regain your confidence? Click below to find out how we can get you on the right track!

Consistency is King

Consistency is King

What is your WHY?

We live in a society that is infatuated with the quick fix. There are so many fads out there it is hard to even try to keep up with them. Diets, pills, wraps, shake weights... Where do we begin? The worst part is that we are all drawn to that because we have lost one important thing in our culture, and it quite possibly could be "work ethic, and drive."  

Work Ethic

How many times have you said to yourself, "This is it! I am in 100% and this is what I needed to get me moving!" Then later find yourself not following through and then blaming the plan. "Oh it wasn't for me.." I have news for you, it wasn't the plan, it was your lack of follow through. Follow through is one of the most valuable traits/skills to have if you wan't to be successful in anything you do. A mentor of mine once told me that "how you do one thing, is how you do everything." That means that if you come into the gym and shave reps, not warm up, take your time, get in your head, rest, quit, complain... etc etc etc... Then you will see yourself fall into these very patterns when you run into anything in life that pushes you back or challenges you. How you perform in difficult situations is how you will preform in any situation that pushes you outside of your comfort zone. So what does this have to do with consistency? Everything. 

Most people aren't genetically gifted in a way that allows you to gain muscle over night, or lose weight and get that bikini body in a month. So that means that the people who do have major transformations have one thing in common, and that is consistency and follow through. They made a plan, stuck to it and continued no matter what. Most people stop when they hit that point where they do see any results, or when things get hard. But anything worth doing is worth doing right, and most of the time those journeys follow the road less traveled. If it was easy then everyone would be perfect, and skinny, and ripped, and rich etc... but we were designed to achieve and work, and work hard at that.

Picking one thing and sticking to it is the key to success. 


Results, Goals

So what are your goals? Write them down and put them in a place where you will see them every day! This doesn't only apply to health and fitness, but also to your every day lives. If you want that big promotion, or if you want to get that hot date, or anything that you are trying to succeed in! 

What is your WHY? 

Not only do you have to FOCUS, but there has to be a greater motivation as to WHY you are striving for these goals. No I don't mean, "I want to lose weight." or "I want to be healthier." Your "why" needs to come from a deeper understanding of yourself. Something that you can look inwards to and inspire the drive it takes to get it done.

You want to lose weight? Why... "Because I want to live long enough to see my kids go to college?" 

You want that big promotion? Why... "So that I can give a future to my family that I didn't have!" 

Contrary to current popular belief, the world does not operate on good intentions or ideas. It operates on merit and hard work. You have to be driven and motivated to bust through your milestones and make these things happen for yourself. NO ONE is going to do it for you! NO ONE is going to make you successful in anything that you do other than your self. So if you can't motivate yourself, and draw from an inward desire to succeed, it will NOT happen. 

Success look different to everyone. Everyone has a different view of what success would look like in their lives. But, the road to getting there is the same... Follow through, and determination.

"If you want to succeed as bad as you want to BREATH, then you will be successful!"

Do not skip passed this video!

Find your why!

- Jeff