Above The Standard | A CrossFit Topside Podcast

Kevin and Hayley Witchey

Hosted by Hayley and Kevin Witchey, we dive into the mental side of strength, habits, mindset shifts, and lessons from pushing past limits. Hear stories from members of the CrossFit Topside community, insights from coaches, and strategies to help you level up in the gym and in life. Join us in our pursuit to live Above The Standard.

Episodes

  1. May 27

    Ep. 12: Fatherhood Made The Gym a Non-Negotiable

    Francisco has been with us since the beginning. He was one of our first eleven members, showed up before we even had a full gym, and has been here ever since.In this episode of the CrossFit Topside Podcast, Francisco sits down with Kevin and Hayley to talk about what keeps a founding member coming back three and a half years later. He works at ESPN, lives two minutes from the gym, and has a soon to be 2 year old daughter.We cover what it felt like to walk in on day one not knowing CrossFit, how fatherhood completely changed his reason for showing up, and why two non-negotiable days a week has been enough to keep him progressing.If you're a parent trying to figure out how fitness fits into a full life, this one is for you.👉 Book a free consult and take the first step: https://www.crossfittopside.com/free-consultation/

    40 min

  2. May 20

    Ep. 11: 48 Year Old Dad Loses 20lbs, Drops 4 Pant Sizes, and Runs His First Sub-7 Mile

    At 48, Eric Reese is running sub-7-minute miles, fitting into size 32 pants, and showing up for his kids in ways he never thought possible. Two years ago, none of that was on the table.In this episode of the Above the Standard Podcast, Eric sits down with Kevin to talk about what it actually looks like to rebuild after a divorce, a layoff, losing his dad, and years of using two glasses of whiskey every night just to wind down.We cover the fear that almost kept him from walking in the door, what finally made something click and why the community inside the gym matters just as much as the workouts.This isn't a fitness transformation story. It's a life story and fitness just happens to be a big part of it.If any of it sounds familiar, this episode is worth a listen.👉 Book a free consult and take the first step: https://www.crossfittopside.com/free-consultation/

    37 min

  3. May 13

    Ep. 10: Everything You Need To Know Before You Do Murph This Memorial Day

    Do you know about the most iconic workout in CrossFit and how to actually prepare for it?In this episode of the Above the Standard Podcast, we break down everything you need to know about Murph, the history behind Lieutenant Michael Murphy, why we do this workout every Memorial Day, and how to approach it no matter where you're at in your fitness journey.We cover the meaning behind the workout, the best strategies to break up the middle piece, and exactly how to scale it so you finish feeling strong, not destroyed for the next three days.Whether it's your first time doing Murph or you've done it every year, this episode will help you show up prepared, train smart, and honor the meaning behind one of CrossFit's most special days.👉 If you want help with your training, scaling strategies, or getting ready for Murph, click the free consult link here: https://www.crossfittopside.com/free-consultation/

    30 min

  4. Apr 7

    Ep. 09: How Friendship Improved Their Fitness Routine

    What would make someone drive 30+ minutes to the gym… multiple times a week?In this episode of the Above the Standard Podcast, we sit down with Melissa and Shannon. Two members who didn’t just find a workout routine… they found consistency, confidence, and a friendship that completely changed how they approach fitness.They open up about: Why they used to struggle staying consistentThe moment everything clicked for themHow accountability and friendship changed their habitsLearning to scale workouts (and why that’s the real key to progress)The mental side of fitness most people ignoreAnd why showing up at 80% beats waiting for 100%If you’ve ever started and stopped working out, felt intimidated walking into a gym, or thought “I need to get in shape before I start”…this episode is for you.Ready to get started?Book a free intro with us: https://www.crossfittopside.com/free-consultation/

    49 min

  5. Mar 31

    Ep. 08: Scaling CrossFit Workouts

    Do you always try to hit RX in your workouts, even when your body says otherwise? In this episode of the Above the Standard Podcast, we break down why scaling your workouts isn’t cheating, it’s how you actually get fitter, stronger, and avoid injury. We cover exactly how to scale intelligently, maintain intensity, and still hit the intended stimulus of any workout, without overdoing it. Whether you’re new to CrossFit or a seasoned athlete, this episode will help you train smarter, stay consistent, and make progress without burning out. If you want help with your training, scaling strategies, or building better habits in the gym, click the free consult link here: https://www.crossfittopside.com/free-consultation/

    33 min

  6. Mar 24

    Ep. 07: Our Morning Routine As Busy Parents

    What does a real morning routine look like when you run a gym, have a kid, and juggle a busy life? In this episode of the Above the Standard Podcast, we break down exactly how our morning routine has evolved. We’re not perfect. Some days, the dog makes a mess. Some days, sleep is terrible. But the goal isn’t perfection, it’s momentum. If you’ve ever felt like you should have a better routine, but can’t stick to one, this episode will help you simplify it and actually start. 👉 If you want help with your nutrition, training, or building better habits, click the free consult link here: https://www.crossfittopside.com/free-consultation/

    36 min

  7. Mar 17

    Ep. 06: We Tried a 72 Hour Fast

    We just completed a 72-hour fast and it was way harder than we expected.In this episode of Above the Standard, we break down:- What the first 24, 48, and 72 hours actually felt like- The mental battle vs. the physical hunger- What surprised us most (good and bad)- How it impacted our energy, workouts, and mood- And whether we’d ever do it againWe’re not telling you to do this, but if you’ve ever thought about fasting, or just want to understand your body better, this is a real, unfiltered look at what happens.👉 If you want help with your nutrition, training, or building better habits, click the free consult link here: https://www.crossfittopside.com/free-consultation/

    40 min

  8. Mar 10

    Ep. 05: How To Balance Exercise With A Busy Schedule

    In this episode, Kevin and Hayley sit down to talk about a challenge almost everyone faces at some point: how to stay consistent with exercise when life gets busy.As married gym owners and parents, they share how they personally make time for workouts while balancing running a gym, full-time work, family life, and everything else that fills a schedule. The conversation covers the mindset shift required to prioritize your health, why workouts don’t need to be long or perfect to be effective, and simple strategies like scheduling workouts, keeping sessions short, and focusing on consistency over intensity.They also talk about real experiences they see every day with members who feel like they’re too busy, too tired, or too overwhelmed to exercise and why even 10-20 minutes of movement can make a huge difference in how you show up for the rest of your life.If you’ve ever felt like you don’t have enough time to work out, this episode will give you practical ideas to help you stay consistent with your health and fitness.Local to the Central Connecticut area and ready to take the first step? Get started with CrossFit Topside by booking a free intro here: https://www.crossfittopside.com/free-consultation/

    30 min

  9. Mar 3

    Ep. 04: How I Lost 70lbs At 60 And Got My Life Back

    In this episode, Kevin and Hayley sit down with Coach Truck to talk about his journey from being out of shape at 250 lbs to losing 70 lbs at 62 years old and reclaiming his health.They share stories about his first experiences stepping into a CrossFit class, the embarrassment and challenges of starting over, and the moment he realized having a coach and a supportive community was the key to real progress. The conversation also dives into mindset, the importance of showing up consistently, and how surrounding yourself with the right people can transform not just your body, but your life.Local to the Central Connecticut area and ready to take the first step? Get started with CrossFit Topside by booking a free intro here: https://www.crossfittopside.com/free-consultation/

    44 min

  10. Feb 24

    Ep. 03: From Commercial Gym to REAL Coaching

    In this episode, Kevin and Hayley sit down with longtime member Billy to talk about how he first discovered CrossFit, what it was like trying to train in regular gyms, and the moment he realized real coaching makes all the difference.They share stories about early workouts, common misconceptions about CrossFit, and why most people are surprised when they finally walk into a class. The conversation also dives into progress after years of training alone, learning how to pace workouts, and the importance of consistency if you want to keep improving.Local to the Central Connecticut area and ready to take the first step? Get started with CrossFit Topside by booking a free intro here: https://www.crossfittopside.com/free-consultation/

    30 min

  11. Feb 17

    Ep. 02: New to the Gym? Here's What Really Matters.

    In this episode, Kevin and Hayley answer questions about the practical advice every CrossFitter (new or experienced) needs and how to keep your fitness in check when you’re short on time.They also share their most memorable CrossFit Open workouts and discuss why scaling properly and showing up consistently is the fastest path to long-term fitness.Local to the Central Connecticut area and ready to take the first step? Get started with CrossFit Topside by booking a free intro here: https://www.crossfittopside.com/free-consultation/

    30 min

  12. Feb 10

    Ep. 01: We Bet Everything on a Gym & Why Comfort Is Overrated

    In the inaugural episode of Above the Standard | A CrossFit Topside Podcast, Kevin and Hayley, Owners of CrossFit Topside in Newington, Connecticut, share the story behind their gym and the journey that led them there. They talk openly about leaving comfort behind, taking career risks, and building a community rooted in growth, accountability, and connection. This episode sets the tone for doing hard things on purpose, both in the gym and in life. Local to the Central Connecticut area and ready to take the first step? Get started with CrossFit Topside by booking a free consultation here: https://www.crossfittopside.com/free-consultation/

    34 min
  • 12 Episodes

About

Hosted by Hayley and Kevin Witchey, we dive into the mental side of strength, habits, mindset shifts, and lessons from pushing past limits. Hear stories from members of the CrossFit Topside community, insights from coaches, and strategies to help you level up in the gym and in life. Join us in our pursuit to live Above The Standard.

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