Railroad CrossFit

09/12/2026

Strong core = stronger body.

Stronger body = more self trust, personal freedom and capability to move through life how you want to.

Better prepared for the unknown and unknowable of life.

Without worry, without fear.

09/10/2026

Michelle came to us because she loves to run, feel capable, play with her little two year old, yet would experiencing bouts of back pain.

She met Coach Sydney at a coffee shop spotting her Railroad sweatshirt and struck up a conversation.

After a few minutes of speaking, Michelle had shared about her back pain and her desire to feel good in her body, wanting to feel strong, avoid hurting herself and wasn’t quite sure what was going on.

Sydney said, “would you like help with that? I can help you.”

And they’ve begun a journey in one on one training.

And here is a glimpse of something we and Michelle learned.

What you’re seeing Michelle do here, is how she thought to do a kettlebell swing.

She’s performing this movement safely, just not optimally to actually work the correct muscles and get the most out of it.

When we checked in,
it was a few contributing factors.
To include her innocently and unconsciously trying to protect what she was thinking and feeling as a “weak lower back.”

When we unpacked this, demonstrated how to perform this correctly and had her practice that she experienced feeling good, feeling strong and feeling muscles (her glutes working) that she had hadn’t felt before working in that movement.

With coaching some feedback and practicing applying that feedback, Michelle already has made improvement in her own relationship with her body,
feeling safe with movement,
and a movement that’s dynamic no less
which will support her in the gym and out of the gym.

If you’re like Michelle and are open, eager to learn, want to continually learn and be fit strong and well rounded…

Come talk to us.
www.railroadcrossfit.com

09/06/2026

Do you agree….Your body is your responsibility.

Some people immediately choose an excuse to follow that question.
“I’m just so busy.”
“Yeah but I don’t have time.”
“I’m too old.”

Taking care of your body is a powerful action.
An act of self love if you ask me.

Because folks here is a reality,
you may have or will experience.
Your body won’t always feel good.

Something will feel off, your shoulder, back, hip, knee etc.
The decisions we make contribute to that.
Be it what we do, don’t do, what we eat, the amount of sitting, the amount of inactivity all of it.

And some people create exercise or a movement or training as the villain in their story.

When most of the time, it’s no the fault of exercise or a movement as much as it’s an accumulation of many life factors all meeting, we haven’t considered taking accountability for.

And once we do, we can choose.

We get to choose.
Choose…This is my story.
I am old. This is the way it is.
This body part is done.
Live in the land of cant do’s.

Or
Choose to pour into ourselves.
Choose to adapt.
That there plenty of ways I can move and feel good.
Choose to make one better decision today.
Choose to ask for help.

Choose to take care of my body, regardless of injury, ability, aches, pains or full season of life.

You are always the choice.

We help people pour into choosing healthy deposits for themselves regardless of their situation, age, abilities or experience.

And by doing so they feel better, are healthier, fitter and live better.

09/03/2026

What should I do to get results?

How do I warm up?

How many reps? How many sets?

What weight should I use?

Am I doing this right?

What if something hurts?

What if I’m injured, limited, out of shape, or just having an off day?

At some point, we’ve ALL had these questions.

None of us were born knowing how to train.

We had to learn.

And that’s what our coaches are here for.

In this photo is a glimpse our members are getting what’s called a whiteboard brief by Coach Bri.

Before anyone starts training, she’s helping them understand:

What we are doing today.
Why we’re doing it.
How it benefits them.
How to choose the right weights, reps, movements, and level of challenge for their body today.

And before this, she’s already led them all through a full body warm up and prepare their bodies for what’s coming.

Then we coach.

We teach, re teach, refresh movement proficiency.

We help people customize and adjust around ability, experience, limitations, injuries, poor sleep, or whatever else they walked through the door with that day.

We challenge them when they’re ready for more.

We pull them back when less is the better choice.

And over time, something really cool happens:

You start learning more and more yourself.

Your body.
Your capabilities.
Your limits.
Your strength.
What you need.
What you’re capable of.

That’s what training can be.

Not walking into a gym wondering what the hell you’re supposed to do.

Not copying something you saw online.

Not constantly asking yourself, “Am I doing this right?”

We remove the guesswork and create a safe space where every day is an opportunity to learn, practice, improve, challenge yourself and have some fun.

Your part is pretty simple:

Show up consistently.

Be open and coachable.

Bring your effort.

And enjoy the process.

You don’t have to know how to do this before you walk through our doors.

That’s what we’re here to teach you.

www.railroadcrossfit.com

08/25/2026

I have an invitation for you.

And I believe that if you practice this, over time, it can genuinely improve not only your training experience,

I also know it can reach well beyond the gym into your daily life.

It certainly has for me.

The invitation is to practice becoming neutral about movements you don’t particularly enjoy or like, wouldn’t normally choose, or don’t feel good at.

Because it can be really easy to build our fitness around preference.

We look at the workout and think:

“Ah, I don’t want to do that. Maybe I’ll come tomorrow.”

We choose the movements we enjoy.

The things we feel good at. The workouts that play to our strengths.

And over time, that can create a pretty lopsided version of fitness and life experience.

It reminds me a little bit of how kids choose food.

If we left young kids completely in charge of building every meal, most of them would choose based on what tastes best to them.

Pizza. Ice cream. Processed foods. Whatever they enjoy most.

They don’t yet have the understanding to say, “I need some protein here. Some fruits and vegetables. Some healthy fats. Some quality carbohydrates.”

Preference itself isn’t bad, it’s just incomplete.

And preference in training will limit us.

It’s also an unrealistic way for us to believe we will experience life.

Life will humble us quickly outside of our preferences.

I know we all have experienced life not meeting our preferences.

So we are not only training physically, we are training for life can you see that?

Have you ever asked yourself….

What do I lose out on when I continually avoid the thing I need to work on?

What might we be missing by always moving away from what feels difficult?

And where else does that pattern show up in my life?

The Ability To be Neutral About Movements

The invitation is to practice becoming neutral about movements you don't particularly enjoy or like, wouldn't normally choose, or don't feel good at.

08/25/2026

Guess what…..?

This beautiful human right here, Stella Fay just achieved a major milestone - her first strict pull-up!!

How?

Consistency over time.

Stella has been coming for a few years now, and last week in our specific warm up she successfully completed her first pull-up out of nowhere.

Hard work compounds. Accumulates.

Fitness is a lifestyle,
a journey with no end point,

And when we embody that level of consistency over time - magical things are created along the way !

Way to go Stella !

08/23/2026

Brittney:

Brittney is a role model not only to the entire railroad community, she is an extraordinary role model to her children.

Regularly all 3 of her children witness her challenge herself in a variety of ways and fitness at Railroad. Yet it’s who she is being, how she carries herself and the words and language she speaks that also teach, inspire and lead.

And even when her kids don’t get to witness her fitness, they get to experience their best mom.
The mom who cared for herself, who made time to take care of her health, who’s lighter, less stressed and committed to the daily choices that support her best self.

And often, the kids become more inspired to move, like Mylah Mae her wanting to do a run after seeing mommy run 400meters.

Brit and many other powerful women, mothers and grandmothers lead by example…daily.

In reflecting after her workout, Brit said of fellow coach and training partner Bri today,
“I am so grateful my daughter gets to see and be surrounded by strong women who courageously do difficult things.”

❤️

08/20/2026

Kiss

Coming from a strong community in NYC community mattered to Kiss in the gym he was looking for upstate.

And boy did we become the ones who lucked out.

Kiss enriches every class he is in with his caring, open, connect with anyone personality.
Kiss is one of the few people who can connect with someone else throughout an entire warm up, and still get warm!

He instantly makes the room more comfortable, fun, and low stress.

He is incredibly coachable, applying the coaching each day as if he’s never heard it before regardless of his vast background and experience doing this.

Kiss is fun, works hard and listens to his body and supports others in the same, which supports himself and other people in creating a great workout on their terms.

And somehow he is aging backwards…like fine wine.

In this video - Kiss is holding an L sit off a Rope climb - an incredibly challenging fear for the entire body especially the core and arms.

08/19/2026

08/19/2026

Have you ever thought you’d never be able to do something again?

Me too.

I haven’t lifted a barbell over my head past 115lb since Before April of 2024.

April of that year I had shoulder arthroplasty surgery and the recovery was a beast.

When I could months later and did lift a barbell overhead, due to my slight asymmetry difference in overhead flexion I noticed it put pressure in my lower back, that I didn’t think was worth keep pursuing, where dumbbells didn’t create that.

So I stopped lifting barbell’s overhead.

I was okay to not do that anymore.

Over this time period, I have been steadily chipping away at mobility, end range strengthening exercises, worked with a coach myself and continued to train smart at RR and really listen to my body and be connected to my body while training.

I noticed more so than ever in the last 3 to 4 months my end ranges through particular exercises have gotten a lot better, healthier feeling and stronger due to this work, time, and training smart.

So I went into today’s training
1 lift of a hang squat clean and shoulder to overhead every 2 minutes x 20 minutes
not tied to any sort of load,
or way of doing this…
I was going to listen to my body, be with how it felt to split jerk, to go overhead with a load that’s heavier than 115 and really pay attention to the signals while working my technique under-load under duress, while challenging myself all the same.

And man, I am so grateful and so overjoyed to share that I had no pain in my shoulder or back.

When I got to a weight that was tough in both legs and more so my overhead (205lb) that felt like the appropriate challenge for me to stay at, I stayed there and continued each round and rep to listen to my body, focus, challenge myself and not overreach or dip into my ego, for more…

And what I am taking away from all of this outside of many many things, is consistency compounding over time.

The daily deposits add up, and even when you can’t see it it…

Stay the course.

I did not go overhead with anything barbell wise over 115 and haven’t used a barbell overhead maybe in a year….what does that tell us?

What we think we need may not be what we need.
and that Everything affects everything.
Everything improves everything (even time away from something)

The handstand holds improve the barbell overhead
as rotator cuff stability and scapula stability…

The thread the needle rotations we do in the warm up helps make sure the spine and thoracic region stay mobile and don’t get overly stiff and can rotate which support healthy shoulder function.

Core work and planks support the core in going overhead, the dumbbell presses
It all counts…
It all matters.

Keep bettering you, it matters.