Box Culture is important to us, so we need to establish some basic house rules at the box to create the Vibe. 1. Arrive Early Get to the box on time. Never skip the warm up or explanation. If you miss the Warm Up, 50 Burpees will get you warm. 2. Mobility before the...
Ring Muscle Ups are beautiful and the most attractive skill to have in CrossFit. Elite athletes and experienced crossfitters make this movement look seamless, but there are a few skills that are needed to achieve this movement. In this post, we break down the...
The Crossfit Snatch If you see a Snatch in a Crossfit workout, you know you will need a whole bunch of exercises and mobility to prepare your body for the complex movement. Most of the time we notice that it is the shoulder that lacks the most mobility and this will...
Over the last years we have seen a similar trend of movements that will come out repeatedly in the Open. These are the movements used in the past Opens to date. And since the Open is usually a test of capacity, it is important to note that these movements need...
Here is a video of some Chin Up Drills for you to perform on Open Gym Days if you still have not gotten your elusive single Body Weight Chin Up yet. It is the accessory work that will get you to your elusive Chin Up. Spend an extra 5-10 minutes every session that you...
Glute Activation Exercises for the Exerciser with “sleepy glutes” Training with all your muscles in your legs are important. A sleepy glute will mean that you will engage and compensate more with your trapezius muscles (shoulder) and not the correct muscles. Spend...
