Crossfit Cerberus

06/09/2026

Micro dose your pull ups and watch them finally start to progress.

06/05/2026

05/27/2026

To the Global Kettlebell Community,

As I sit back this morning with a cup of coffee in hand, reflecting on the incredible weekend we just shared together, I am overwhelmed with gratitude to all those who showed up, pride in my staff, and an huge amount of satisfaction.

Over the course of the past three days, countless athletes, coaches, officials, and supporters approached me to express appreciation for the energy, organization, hospitality, and ex*****on of this event. They spoke about the professionalism of my staff, the precision of a competition that stayed on schedule from flight to flight, and the atmosphere created inside the arena.

Hearing those words meant more than I can properly express.

What I will remember most, however, are the moments within the competition itself -- the smiles, laughter, embraces, cheers, tears, and celebration of one another. We witnessed world records broken, new champions crowned, and perhaps most exciting of all, the emergence of future champions through our youth and junior athletes.

Most importantly, we witnessed something that defines kettlebell sport at its very core: unity between nations. Regardless of language, flag, or geography, this championship once again demonstrated that kettlebell sport brings people together through mutual respect, shared struggle, and collective passion.

On behalf of my entire IKMF 2026 Organizing Committee, thank you, all, for trusting Syracuse, New York and the United States to host this extraordinary event.

I would like to extend special gratitude to a few people.

First, Stéphane Dauvergne President and Founder of the IKMF, for giving the USA the opportunity to host the championships and for his continued belief in our team and vision.

To Del Wilson, thank you for capturing the emotional weight, passion, and energy that carried throughout the weekend.

Judi DeMuro, thank you for placing her trust in our staff and committee to deliver at the highest level.

Thank you Alistair and your cutting-edge Battlebells event timing and scoring system.

Thank you Ryan McMahon and Onondaga County to for their generous $15,000 contribution and support of this event, and Visit Syracuse to for helping us roll out the red carpet and showcase our city to the world.

Thank you to all our sponsors and financial supporters: Pain to Performance , Edmond J Theobald Financial Services, Keplinger Freeman Assoc, Sarofeen & Arbon, PLLC, The Strength Yard, Eastern Shores InsuranceAgency, Syracuse Time & Alarm, IronL egion Kettlebell Club, Gwinnett Clinic, ZDEP D.D.S.& ZDEP D.D.S. P.C., Allied American Abstract Corp., American Solutions for Business, Miles Bottrill, Empire Mgt. of CNY Inc., K2Boxing , Georgia Kettlebell Sport, T.H. Kinsella Inc., Hazard & Siegel, Omega, Inc, Athletic Republic, Big Rapids Products, and the Pressroom Pub. Without your contributions none of this would have been possible!

Thank you to Pro Kettlebell, Hotspot and all those individuals who helped out by lending us their kettlebells.

And finally, thank you to the dozens of volunteers who stepped in, stepped up, and gave their time, energy, and heart to this championship. Without your support, none of this would have been possible.

As we now begin to slow down and allow our thoughts and memories to wander, it is time for myself and my committee to take the off-ramp for a short period of rest, recovery, and reflection before deciding what comes next.

But make no mistake:

This is not goodbye... This is not the end... We are not finished!
We will reemerge stronger, inspired by the momentum and collective enthusiasm that continue to drive kettlebell sport forward around the world.

WE WILL, BE BACK!

What that looks like is still to be determined, but the fire burns hotter than ever.

Thank you all, God bless and safe travels wherever they may take you!

Brent Morehouse
President IKMF Syracuse 2026 Organizing Committee

05/01/2026

Jay Sanderson is competing RIGHT NOW at the Magic City Masters Semifinal in Birmingham.

His division: 55+.
Qualifying spots available: 1.
His current position: First place. By 4 points.

A top finish this weekend sends him to the CrossFit Games for the THIRD time in his career.

As his coach, I can tell you, Jay has earned every inch of this. The work he has put in is not an accident. It is a choice he makes over and over again.

This weekend, go make it one more time.

CrossFit Cerberus is in your corner, Jay. All the way.

04/25/2026

4/24/26 End of Day Cerberus Coach Thoughts

I asked the class today why they avoid gymnastic work.

And I watched people get real quiet. Suddenly very interested in their shoe laces.

So I just kept talking. Because I think about this a lot, and I care about these people, and I wanted them to hear it.

Your body goes everywhere you go. You don't always have a barbell. But your body is with you every single day, and the gymnastic strength you build makes everything better. Your lifts get safer. Your joints get more resilient. The gymnastics strength work, when done right, makes the body feel so good.

But the barbell gives you fast feedback, and gymnastics does not. You get on a barbell strength program, stay consistent, and within a few weeks, you are hitting PRs. The weight goes up. You can feel it, measure it, and point to it.

Gymnastic skills are not like that. Holding the top of your pull-up position. Working a static hold. Doing a seated pull-up. It is not sexy. It is not flashy. You don't get to add weight. You have to feel yourself getting stronger, and many people haven't developed that skill yet.
-Listening to their body.
-Trusting what they can't see or measure.

So they avoid it. Not because they don't want to get better. They don't understand it yet. And I think it is just human nature to avoid what you don't understand.

But here is the real thing I wanted them to hear.

Because a pull-up feels impossible to so many people, they feel defeated before they even start. That is the real mental load right there. You are being asked to work on something you don't even believe is possible for you. You watch other people do it, and it still feels pointless. Like the coach is wasting your time on something that was never going to happen for you anyway.

Defeated before you even start.

That is the biggest challenge in gymnastics work, and a good coach has to see it and meet you there before anything else gets better.

Part of my job is to believe in you until you have enough evidence to believe in yourself.

Because here is the thing. The gymnastics work not only builds your body. It forces you to challenge that negativity. It asks you to push away the voice that says this is impossible and keep showing up anyway. It even takes a little faith. You must practice pushing away the negative thoughts and keep fighting towards a goal you are not sure is possible.

Even if you never get the pull-up. Even if you spend months working toward it. Who you become by pursuing a pull-up is not a small thing. The strength you build, the way you start to move, and the confidence that starts to show up in you. That is the return on your investment. Not just the skill at the end. The whole journey is the return.

We go from "can't do a pull-up" to "working on bar muscle-ups" around here. That path is real, and that path exists for you.

You just have to get on it.

See you in the gym.
- Coach Carl

04/24/2026

If you have been reading these posts this week and recognizing yourself in them, this one is for you.

You have back history. Your doctor has told you to start lifting. You are not sure your body can handle it. You are worried about the pace, or looking lost, or feeling like you do not belong with people who have been doing this for years.

I want to tell you directly: you belong here more than you know.
Fundamentals was built for exactly this. For women who are starting from zero, who need to move at their own pace, who need a coach who explains things instead of just demonstrating them and moving on.

Walking through the door is the hardest part. I hear that from almost every woman who comes in. And almost every one of them, when they sit down, and we talk it through, says some version of: I wish I had done this sooner.

The intro call is just a conversation. No commitment, no pressure. We talk about where you are, what your body needs, and whether this is a good fit. That is it.

If this week has felt like it was speaking to you, reach out. I would love to hear from you.

If any of this resonates, the next step is simple. Comment INTRO below or message me the word CALL. We will set up a short phone call, just you and me, to talk through where you are, what your body needs, and whether this is the right place for you. No pressure. No commitment. Just a conversation.