The Floor Press vs the Bench Press

The floor press and the bench press should complement each other in your training regimen. The floor press is typically used as an accessory exercise to improve the bench press, but it has its...

The Art of Pacing

Fitness and strategy — those are the two factors that usually determine the outcome of a workout. While 99% of our focus is usually applied to improving our fitness, the ability to quickly devise an...

The 101: 3 Numbers That Can Dramatically Improve Your Rowing

Strap yourself in, grab the handle, and go. For a lot of athletes, that’s the extent of their relationship with the rower. Despite the fact that rowing is an integral part of many CrossFit...

5 Ways To Improve the Quality of Your Workouts

While there is no perfect training volume and frequency, there are several ways to improve the quality of your workouts and your overall performance without beating yourself up too much. Here are some ways...

Quick Fix: 3 Common Rowing Mistakes To Avoid

Mistake 1: Pulling early This is by far the most common error and one that hurts efficiency of movement, power production, and time. During the initial drive (work) phase of the rowing stroke, the seat...

(QUICK READ) 3 Questions to Ask Yourself Before Every Training Session

It’s easy to forget that training is about more than going to the box and squatting or snatching. Often, the most important aspect of becoming a better athlete is developing our mindset. Preparation Did you prepare...

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Wrist Mobility: Why It’s Important + 8 Exercises to Improve It

How’s your front rack position? Do you wince with pain in your wrists when the barbell forces them back, swing a kettlebell overhead, or...

The Benefits of Training with a Weight Vest

‘Body Armor’  is the original name for the now famous Memorial Day WOD, ‘MURPH’. The workout is named after Navy Lieutenant Michael Murphy, was killed...

13 CrossFit Gym Etiquette Rules You Need to Know

Certain arenas require you to behave in a respectable manner. You wear the appropriate work attire because you are a professional and you are...

What’s in a thruster? Plus, a few tips to do them more efficiently

If there’s one exercise that’s synonymous with CrossFit, it’s probably the thruster. Heck, the term thruster was first coined by CrossFit. Ask 4x Games...

6 Tips to Develop the Overhead Squat

The overhead squat (OH squat) is, for many CrossFitters—one of the most vexing movements in the CrossFit repertoire. It exposes weaknesses in flexibility, balance,...

Ankle Mobility: Why it’s important and how to improve it

When we think of mobility in CrossFit, we usually focus on our shoulders, traps, IT band, quadriceps—pretty much the entire posterior chain (which includes...

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Free Preview: Inside the Sam Dancer Issue

He's a big dude with an even bigger personality. In this issue, get to know the one and only Sam Dancer. Also in this issue: tips for better dubs, 3 numbers that can dramatically...