Member Spotlight

The new year is in full swing at Crown! As we continue to grow, we thought it would be a perfect opportunity to start a new “Member Spotlight” series. Every month, we’ll highlight a member from our amazing gym with a short Q&A.

We have some awesome people at Crown and each of you guys certainly deserves to be celebrated. Thank you all for being part of this amazing community.

First up? Kendra Maclean!


What brought you to Boise?

I graduated BSU in 2011. Shortly thereafter, I moved to Salt Lake but Boise quickly called me back. You just can’t beat the accessibility to such a wide-range of outdoor activities.


What do you do (profession)?

I’m a Financial Advisor. Really, I help people define their financial goals and strategies to meet those goals. I know being and outdoor adventurer and financial advisor may seem pretty oppositional, but I really like having my week-day work and my weekend adventure lifestyle.


What brought you to Crown?

Really, Kris gets the credit. His passion for bettering each individual and legitimate makes this gym what it is. If he hasn’t heard from me in a few days, I’ll get a call, wondering if everything’s alright. Thanks, Coach.


How has Crown helped you outside the gym?

Honestly, Crown has been a great bridge for me to connect my professional and my social lives. If you’re going to get up at 5 a.m., you want people you love to be there. Crown enables me to start my work-day by enabling my free-time.


Who has the nicest head of hair at the gym?

Coach Conroy. Period. No question.


Do you think BJ would ever want to try functional fitness/weightlifting ?

If BJ believed ANYTHING would help him fetch a tennis ball…he’d do it. Seriously.


Short term/long term goals in fitness and health?

First thing that come to mind is preparing to Kilimanjaro this summer. It won’t be a technical hike, but it’s certain to be the most mentally challenging climb in my life. To me, it’s equally about training my mind AND my body, which, I do every day here.

USA Weightlifting Community Development Training Site Offerings

Last October, Crown was one of 76 nationwide clubs applying for a for a USA Weightlifting Community Development Training Site. This distinction links USAW’s National Presence to the local level.

These sites institute USA weightlifting’s program to help grow the sport of weightlifting at a grassroots level. After a final review by the USA committee at the national office, we are proud to announce that Crown was selected as one of only 24 locations in the United States to hold this title.

What this means.

By providing quality coaching and equipment to those interested in the sport, Crown’s partnership with USAW creates an active outreach program that is designed to attract a myriad of talent. We aim to expose our local and regional community to the sport of weightlifting, as well as to promote a sustainable wellness model.

Crown Performance’s Outreach Programs:

The Community Outreach Program at Crown Barbell with consist of 3 Categories, each with 2 strands

Category 1: School Outreach. In this category the Community Site can contact or be contacted by local schools, both public and private about two pathway opportunities. The Weightlifting Pathway and the Sports Performance Pathway. The Weightlifting Pathway is about the opportunities provided by participating in the sport of weightlifting, while the Sports Performance Pathway is the proper usage of the weightlifting movements to assist an athlete in their chosen sport. The Sport Performance Pathway will be connected to the USAW’s Transition Program that assists athletes in other sports, who wish to stay competitive in finding their way into weightlifting when their sports career comes to end, for whatever reason.

Category 2: Athletic Organizations. In this category the Community Site can contact or be contacted by the various Sports Organizations in the area that support athletic activities and present them with the same two pathways.

Category 3: Individuals In this category interested individuals may participate in either a scheduled Open Training Session or as a Drop In to Crown Barbell.

The outreach session, itself, will be in line with the Try Weightlifting for a Day format.

Once schools, organizations or individuals have accepted and scheduled a date a ‘half-day’ of training will occur. This training day will include both lecture and practical training sessions broken up into time frames of 30 to 45 minutes to maximize participant engagement.  The USA Weightlifting Top/Down Teaching Progressions for the Snatch, Clean and Jerk will be presented. Upon completion of the training day participants will receive a follow up contact to discuss moving forward with their training opportunities.

Use our contact offering to get more information about this program


Why Train the Weightlifting Movements?

Why Train the Weightlifting Movements?

Note: Back in 1999 at the OTC in Colorado Springs NSCA founder Boyd Eply led a study group to give the rationale for using the weightlifting movements (Snatch, Clean, Jerk) in the training programs for athletes in other sports. These statements are as true now as they were then. In January of 2016 at the NSCA National Convention USA Weightlifting Director of Education shared these same statements in his presentation to the NSCA membership

As College Strength and Conditioning Coaches Association (CSCCa) co-founder Pat O’Shea stated in his well-read book, Quantum Strength and Power Training “Power is the name of the game.”
If you are an athlete trying to improve performance the best approach, without a doubt, is to incorporate the use of the Snatch, Clean, Jerk, along with Pulls, Squats and presses into your training.

The goal of any training program should be 4 fold

  1. Improve performance
  2. Increase work capacity
  3. Refine technique
  4. Reduce and even eliminate injury.

No one gave the reasons for the above mentioned approach better than Boyd Eply and below is an abridged version of his original concepts

Reasoning, Application, and Movement

1. Ground Based Activities

Sport skills are initiated by applying force, to the ground, with the feet. The more force applied the faster an athlete will run, or throw and the more effective they will be in their sport. All training programs should include exercises that apply force, with the feet, to the ground. (Boyd Eply, 1999)
“Sport is played on your feet. You want to train on your feet.”

2. Multiple Joint Actions

Most sports involve multiple joint actions timed in proper neuromuscular patterns. Isolating single joint actions may improve an athletes appearance but athletes need to concentrate on activities involving sequential multiple joint actions to improve performance.

3. Three Dimensional (3D) Movements

Sport Skills involve movement in three planes of space, simultaneously. Only Free Weight Movements allow for this Forward-backward, Up and down and Side to side movement. This makes transfer skills of strength and power easier to merge with sports skills. Machine training limits the development of sport skills.

4. Train Explosively

Training explosively, with free weights, allows more fast twitch fibers to be recruited, and in return, improves athlete performance. Proper training with explosive lifts allows the athlete to generate more force.

Of Course you can also contact us here at the USA Weightlifting Community Development Site at Crown Performance at this link.

Be sure to open the USAW Community Development Training Site on the Menu tab and if we are close enough to you drop in and check us out. Even if your far away contact us and we will assist you remotely.

USA Weightlifting Community Training Site; Why be a Weightlifter?

Weightlifting Outreach

For 2019, USA Weightlifting is making a concerted effort to reach out to athletes of every discipline. Our goal is to expose individuals that are curious about weightlifting to sound coaching and proper training protocols.

“Why become a Weightlifter?”

The answers to this question are plentiful and here are the obvious ones;

⦁ It’s an individual sport. You can, easily, make it fit your lifestyle and you don’t need a small army of others to make it work.


⦁ It’s a FULL PARTICIPATION SPORT. All weightlifters are “First String Starters”. No one “rides the bench” in weightlifting. Each and every participant gets three attempts in the Snatch and three attempts in the Clean and Jerk.


⦁ There is a place for EVERYONE. “Do you have a gender?” Weightlifting has competitions for both males and females. “Do you have an age?” Weightlifting has age categories for Youth ( U-11, U-13, 14-15 and 15-17 ) Junior (18-20) U-25 ( 18-15) Open (21+) and Masters 35+ every 5 years) “Do you have a bodyweight?” There a 10 weight classes for each gender.


⦁ Competitions are set up as Local, Regional, National and International. While Regional and above competitions have qualifying standards most local competitions are open to all members of USAW.


⦁ Weightlifting is a year round sport. While there is both a National and International Calendar of events, local competitions are happening somewhere almost every weekend.


⦁ You’ll receive One on One Coaching. As an individual sport weightlifters work closely with a coach dedicated to assisiting them in attaining their goals. Most of the training takes place on a dedicated platform that only holds one athlete at a time so you get undivided attention when training.


⦁ Weightlifting Clubs are great communities and being a member of one allows for a great sense of belonging.



The IDAHO LOCAL WEIGHTLIFTING COMMITTEE is the governing body for our sport in Idaho and their web page is
Of Course you can also contact us here at the USA Weightlifting Community Development Site at Crown Barbell at this link.
Be sure to open the USAW Community Site on the Menu tab and if we are close enough to you drop in and check us out.

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.