Sam Rhee sits down with Detective Collin Outerbridge @couter10 to talk about how a self-proclaimed CrossFit skeptic becomes a consistent athlete and why that steady approach carries over into police work and community service. We get into small-goal progress, smart training habits, and the mindset that makes big life pivots feel possible.

• getting pulled into CrossFit through family and the gym culture
• building an athletic base
• improving in CrossFit through consistency, coachability, and small goals
• choosing law enforcement without a family blueprint
• what it takes to become a detective
• a river dog rescue that turns into a memorable lesson
• staying in CrossFit long term

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee sits down with Kim Clarkston @kjkc52 to talk about how CrossFit helps her rebuild confidence after a life upheaval and why the right gym culture can make training feel safe again. We connect coaching, parenting, nutrition, and inclusive education into one idea: strong communities are designed on purpose.

• Kim’s origin story with CrossFit after leaving a marriage as a young mom
• Choosing a gym based on coaching quality, safety, and community support
• Reframing strength for women who grew up being taught to stay small
• Raising three athletic kids with a focus on mindset, sleep, mobility, and joy
• What inclusive education teaches us about coaching, cues, and belonging
• Using structure like lanes and “chunking” to reduce anxiety and boost success
• Gardening, backyard chickens, and living values at home
• Buddhism as a practical philosophy of acceptance and shared space
• Future goals around fitness, trauma, inclusion, and community outreach

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee sits down with Alan Grinberg @algrin to talk about what 11 years of CrossFit looks like when you’re consistent, low-key, and focused on staying healthy.

We get into pacing, injury prevention, the Open culture at CrossFit Bison, and why the simplest system is often the one you’ll actually follow.

• starting CrossFit after a globo gym routine
• aiming to RX for the right stimulus
• pacing workouts by watching the clock and doing quick mental math
• relying on programming to reduce decision fatigue
• using sports as a social connector inside and outside the gym
• watching the community grow through events like the holiday party and the Open
• judging, standards, and the behind-the-scenes logistics that make big nights work
• how CrossFit HQ matters and where affiliates can stand on their own
• staying motivated at 40 through incremental gains and sustainable goals

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee talks with Katie Kuperus @katie_rose_inspired about how CrossFit Bison becomes the hour that keeps her grounded as a mom of three, small business owner, and lifelong “do all the things” personality. She shares how strength training shifts her body image from “skinny” to strong, and why community works best when we lead by example and make room for each other.

• her path from youth sports to running to postpartum HIIT workouts
• walking into CrossFit for the first time
• training goals, scaling, progress over years
• leaving a 15-year teaching career to launch Katie Rose Inspired
• modeling a healthier message for kids
• practical nutrition balance
• faith in a diverse gym
• time blocking the week, scheduling rest, and “choose your hard”

Botox and Burpees host Sam Rhee sits down with Evan Pagliei @evanpagliei, a longtime CrossFit Bison member, to talk about how his training mindset evolves from chasing performance to protecting longevity. He shares what community and coaching really change, plus the hard reality of managing injuries while still loving the CrossFit Open.

• finding CrossFit through high school strength training
• shifting from sport-focused intensity
• lessons from playing quarterback
• working in pharmaceutical marketing operations
• moving gyms during COVID and noticing big differences in coaching and community
• dealing with chronic pain and slow PT progress
• scaling workouts without ego and rebuilding better movement quality
• advice for beginners on pacing, listening, and having fun

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee talks with Bethany Holuba @bethanyholuba
about building a CrossFit life across the UK, Hong Kong, and New York, and how she landed at CrossFit Bison with a sustainable, long-game approach.

We dig into training through pregnancy, postpartum recovery, and why consistency and smart scaling can beat ego and maxing out.

• her sports background from UK sprinting to trampolining
• how she finds CrossFit, gets hooked, and trains through moves from Sheffield to Hong Kong to NYC
• meeting her husband Jack through CrossFit
• why she trains through pregnancy
• postpartum return to training and rebuilding strength
• staying injury-free for 14 years
• what keeps CrossFit fresh

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Host Sam Rhee sits down with Mike Szawaluk @mike_szawaluk
to trace how a single 6 a.m. drop-in turns into years of training, better rankings, and a tight crew at CrossFit Bison.

Along the way, we get into rivalry, work life, nutrition, injuries, and why the community ends up being the reason you keep showing up.

• why CrossFit beats a traditional gym for variety, skills, and motivation
• climbing the in-gym rankings by targeting weaknesses and staying consistent
• friendly smack talk and the push that comes from training next to friends
• advice for new members: join the community first and let fitness follow

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee sits down with Raina Yurchak @yurchak_cfwe_life, longtime CrossFitter who turned a tough season of grief into a life built around training, community, and family.

We talk about the mental game behind big performances, the realities of owning CrossFit West Essex and Caldwell, and how discipline in the gym carries into work and parenting.

• meeting her spouse at the gym
• what gym ownership teaches about community, boundaries, and emotional load
• pre-workout anxiety and why the mind is harder to train than the body
• setting long-term fitness goals that survive careers, kids, and busy seasons
• using the whiteboard as motivation without letting it become toxic
• staying healthy through years of training, pregnancies, and smart scaling
• advice for new CrossFitters who feel intimidated walking in

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit