Warmup Jump Rope 250x Leg Swings 3 rounds 20 Birddogs 10 RKC Kettlebell Power Swings 10 GHD Situps 1 Kettlebell Turkish Getup per side Gymnastic Bridge on wall Burgener Oly…

More muscle-up practice today. Remember, if you have the requisite strength (some coaches say 15 pullups and 15 dips, I'd argue it's closer to 2-3 pullups and dips) the key…

Warmup Run around the long block Leg swings 3 rounds 15 Step ups per leg 10 Hanging leg raise 10 Kettlebell Floor Press Wrist mobility drills Strength 5x3 Front squat…

Today's skill is a basic gymnastic movement known as the "muscle-up". The muscle-up is a skill that is essentially a pull-up followed by a dip. It is used to take…

Warmup Jump rope 250x Leg swings 3 Rounds 10 Face the wall squats 20 Pushups 5 Pistols (single leg squats) per leg 10 GHD situps Strength 1 Rep Max Back…

Warmup Dynamic athletic mobility Animal movements Skill Handstand Conditioning "Fight Gone Bad" 3 Rounds: 5 minutes on, 1 minute off Wallball Sumo Deadlift High Pull Box Jump Push Press Row…

Tonight from 5-9, come by CrossFit on the Square for the First Friday Art Walk on Marietta Square. Local artist Sarah Flinn will be showing some of her vibrant, surrealist…

Tomorrow night from 5-9, come by CrossFit on the Square for the First Friday Art Walk on Marietta Square. Local artist Sarah Flinn will be showing some of her vibrant,…

Notice how the Silver Surfer is concentrating super hard on getting his vertical leap up to an intergalactic six inches--and just look at how smug he is when he lands.…

Warmup Row 500M PVC Shoulder Mobility 10 Pushups 10 Squats 20 Lunges 20 Jumping Lunges 10 Jumping Squats 10 Plyo Pushups Strength 5x4 Push Press/Push Jerk (75%) Conditioning Burgener Warmup,…