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,…

CrossFit Games 2011 Final Event (The End) - photo by Son of Boy Warmup Row 500M PVC Shoulder Mobility 10 Pushups 10 Squats 20 Lunges 20 Jumping Lunges 10 Jumping…

The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments…

Warmup Jump rope 2 minutes PVC Shoulder mobility 3 rounds On both sides: 20 yard kettlebell waiter walk 5 Kettlebell overhead squats Then: 5 Dead hang pullups 10 Plank walkups…