Using Our Built Capacity

09/21/2023 |

One of the great things about all the Functional Fitness that we’re developing here is not just that we’re overall better at doing things in the world, but also that we’re more familiar with our capabilities and have a bigger toolbox of physical skills to deploy in a variety of situations. On a related note, […]


09/20/2023 |

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit […]

Drilling the Strength

09/19/2023 |

We do a lot of “lift heavy barbell, then do a fast WOD” work here. But today’s a day when our gymnastic strength work is directly extending our warmup to prep you for a massive power output demand in the WOD. Today’s workout has escalating power output demands: the deadlifts get heavier each round, and […]

Big Jumps

09/18/2023 |

By now you surely know that the key to a huge squat clean – or indeed, almost all athletic capacity – is having a big jump. The Push Jerk is no exception: we’re using a huge jump to launch the bar off our shoulders and make it weightless as we drop underneath it to lock […]

Building On Our Practice

09/17/2023 |

With our cycle focusing on the Squat Clean, we’re building it up a few different ways. First, we’re working with assistance exercises that will increase your overall capacity at the top end – front squats and such. Second, we’re breaking down the movement and drilling pieces of it at lower weights to “grease the groove” […]


09/07/2023 |

This is a workout that is likely to make veteran CrossFitters break out into a cold sweat when seeing it on the whiteboard. That 5/10/15 gymnastic triplet at the start is one that we see in Cindy, Chelsea, Murph, and quite a few others… but there’s a suspiciously Fran-looking couplet lurking on the tail end […]