Red Wolf CrossFit - Pack Mentality

Matt Banwart
  • 4.9 (13)
  • FITNESS
  • UPDATED WEEKLY

A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more. To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach, CA 92647

  1. Caitlin’s 2025 Wrapped: Wins, Lows, and the Lessons That Changed Everything | 152

    2D AGO

    Caitlin’s 2025 Wrapped: Wins, Lows, and the Lessons That Changed Everything | 152

    This episode is a full reflection on Caitlin’s 2025. The proudest moments, the toughest challenges, and the lessons that reshaped how she approaches coaching, competing, and life. We start by unpacking one of the biggest questions in health and fitness: why people struggle to stay consistent. From lack of time and motivation to fear, cost, and social pressure, we break down the most common real-world barriers to healthy habits and why understanding them matters more than willpower alone. Then we dive into Caitlin’s year. Coaching: The client wins that mattered most, the systems that actually worked, and the moments that reminded her why she does this. Plus the pressure, burnout, and boundaries she had to face to make coaching sustainable. Competing: How her relationship with competition evolved, what she was most proud of physically and mentally, and the frustrations, limitations, and mindset shifts that changed how she defines performance and self-worth. Life: The moments outside the gym that defined her year. What success looks like now. What she protected most… time, energy, or focus and the experiences that forced deeper clarity about what really matters moving forward. We close with what she’s carrying into 2026… and what she’s intentionally leaving behind. ______________ If you feel stuck, overwhelmed, or unsure how to simplify things, we have a ton of free resources, guides, and support available to help you move forward. Follow the link and use what you need. https://www.redwolfcrossfit.com/e-books

    50 min
  2. I Put a Mic in My 7-Year-Old’s Hands… and She Reminded Me What Adults Forget | 151

    JAN 14

    I Put a Mic in My 7-Year-Old’s Hands… and She Reminded Me What Adults Forget | 151

    Kids say funny stuff. But every now and then they drop truth bombs that make you rethink how you’re moving through life. In this episode, Lily talks about snacks, family, bravery, fitness, God, love, and why adults need to be kinder and stronger. It’s hilarious, pure, and way wiser than it should be. If you’re a parent, this one hits. If you’re not, it’ll make you want to call yours. Listen now on Spotify or Apple Podcasts. Search “red wolf crossfit - pack mentality”

    28 min
  3. If You Train 3–4 Days a Week, You Can’t Afford Mistakes | 150

    JAN 3

    If You Train 3–4 Days a Week, You Can’t Afford Mistakes | 150

    Why What You’re Doing Isn’t Working If your “plan” is showing up and doing whatever, you’re rolling dice. Random workouts create random results. That’s why people grind for months, feel smoked, and look exactly the same. What Changes If You Do This Instead In 60 minutes, you can keep muscle, stay lean and recover fast enough to do it again tomorrow. No burnout. No guessing. Exactly How It Works Two simple templates: Busy adult (3–4 days/week): warm-up with purpose → strength first → 2 accessories → conditioning with intent → cooldown/core Competitor (5–6 days/week): aerobic base + strength/skill/metcon split… or a weekly structure if you only have one hour. Who This Saves (And Who It Doesn’t) This is for people tired of being sore, tired, and stuck. It’s not for people who want to “just sweat.” If you feel stuck, overwhelmed, or unsure how to simplify things, we have a ton of free resources, guides, and support available to help you move forward. Follow the link and use what you need. https://www.redwolfcrossfit.com/e-books ____________________________________________ Don't forget to follow us on social media @redwolfcrossfit and @redwolfmatt

    45 min
  4. Why Getting Fitter Actually Makes Your Life HARDER | 149

    12/19/2025

    Why Getting Fitter Actually Makes Your Life HARDER | 149

    Everyone says they want progress. Almost no one wants what progress actually brings. In this episode, we break a dangerous myth in fitness and life: That things are supposed to get easier. They’re not. We unpack the Fitness Flywheel: • Why workouts get harder as you improve • Why new problems showing up means you’re winning • How fitness quietly upgrades your sleep, nutrition, confidence, and standards • Why most people quit right before the flywheel really starts working If training feels harder lately… this episode will completely reframe how you see it. P.S. If you feel stuck, overwhelmed, or unsure how to simplify things, we have a ton of free resources, guides, and support available to help you move forward. Follow the link and use what you need. https://www.redwolfcrossfit.com/e-books

    15 min
  5. He Squatted 500 lbs… But Couldn’t Run a Mile (Then CrossFit Happened) | 148

    12/07/2025

    He Squatted 500 lbs… But Couldn’t Run a Mile (Then CrossFit Happened) | 148

    Will walked into Red Wolf as a 220-lb powerlifter who could squat 500 lbs… and crawl through a 12-minute mile. His doctor literally told him to “start working out” while he was already training 5x/week. Cholesterol was trash, endurance was zero, and CrossFit had a very bad reputation in his world. In this episode of Pack Mentality, we break down how Will went from “strong but stuck” to shredded, fitter, and healthier. He talks about how he dropped 20 lbs and a huge chunk of body fat while only losing 5–10 lbs off his big lifts. We also get into: • Why he almost didn’t join Red Wolf • How smart programming kept his strength while building insane conditioning • The moment he realized “it’s not a knowledge problem, it’s an execution problem” • How CrossFit fixed his bloodwork and boosted his confidence, marriage, and family life • Why community makes every PR feel like everyone’s PR If you’ve ever thought, “I need to get in shape before I start CrossFit,” this episode will wreck that excuse in the best way possible.

    50 min
  6. How Red Wolf Turns Confusion into Clarity (and Fat into Muscle) | 147

    11/24/2025

    How Red Wolf Turns Confusion into Clarity (and Fat into Muscle) | 147

    Most gyms hand you a waiver and a prayer. Red Wolf hands you a plan. In this episode, we break down how Red Wolf turns overwhelmed, confused beginners into confident, stronger, leaner athletes using a proven system. You’ll hear exactly how the 6-Week Ramp-Up Program delivers clarity, structure, and real results backed by data, stories, and a process that actually works. If you’re tired of guessing, tired of starting over, and tired of zero progress…this is the roadmap you’ve been missing. What You’ll Take Away -Why most gyms fail you (and how clarity, direction, and accountability flip the results). -Exactly how the 6-Week Ramp-Up works: sessions, classes, nutrition, tracking, and progression. -Real proof and real numbers behind fat loss, muscle gain, and long-term success at Red Wolf. -The client stories that show what’s possible when you follow a structured system. -The cost of staying stuck vs. the ROI of your health, and why now is the time to make a change. Free Help: https://www.redwolfcrossfit.com/e-books

    18 min
  7. Inside Coach Aaron’s Brutally Honest Coaching Playbook | 146

    11/16/2025

    Inside Coach Aaron’s Brutally Honest Coaching Playbook | 146

    What kind of coach would rather never do conditioning again than stop lifting heavy? In this episode of Pack Mentality, Matt sits down with Coach Aaron to dig into his no-BS philosophy on strength, coaching, and why most people stay stuck for years in the same spot. You’ll hear them go from fun rapid-fire “this or that” (lifting vs conditioning, squats vs deadlifts, no music vs only country 🤢) into the deeper stuff: Why Aaron would lose all his conditioning before losing his strengthThe real reason you’re plateaued (hint: it’s not your programming, it’s your movement)How he breaks down a snatch into pieces and finds the one weak link holding you backWhy perfect mechanics beat raw intensity long term—and how that actually makes you fasterThe unsexy mobility work Matt’s doing right now that’s quietly fixing his overhead positionWhy Aaron will always choose 1:1 coaching over group classes for real transformationWhat makes Red Wolf different from cookie-cutter “just sweat” gymsWhat to do if you’re on the fence about starting: Aaron’s advice is simple and a little uncomfortable If you’ve ever wondered why you’re working hard but not getting better—or what an elite coach really looks for when you move—this episode will punch you in the ego (in a good way). Hit play if you’re ready to: Slow things downFix what’s actually brokenAnd finally start earning the PRs you say you want.

    56 min
  8. How to Make Your Fitness Unstoppable | 145

    11/03/2025

    How to Make Your Fitness Unstoppable | 145

    Most people have a system problem. Matt breaks down the exact framework Red Wolf uses to turn average into EPIC. Effort. Patterns. Individualize. Calibration. If your results are average, your effort probably is too. If your patterns suck, your progress will too. And if you’re still guessing instead of calibrating… that’s why you’re stuck. Learn how to train with intention, build systems that compound, and connect effort to results.

    14 min
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Ratings & Reviews

4.9
out of 5
13 Ratings

About

A Red Wolf CrossFit edition focusing on mindsets, proper CrossFit training techniques, nutrition tips, and how we go about handling tough situations on a daily basis and more. To Join our CrossFit Family visit linktr.ee/redwolfcrossfit or workout with us at 7362 Edinger Ave STE A, Huntington Beach, CA 92647

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