Movement Tips

The Muscle-Up is the king of gymnastic movements and one of our high-skill movements. Not to mention they make you look like a total beast! Depending what you need to work on in the Muscle-Up, there are different skills and drills you can practice regularly to master this movement. The below program is just an […]

CrossFit has been held responsible for making Olympic Lifting mainstream… …because of CrossFit, the Snatch and Clean & Jerk are household names. Before CrossFit, the Clean was something only college, professional, or Olympic level athletes would utilize in their exercise routines. There are three fundamental movements that make up Olympic Weightlifting: 1. Snatch 2. Clean […]

The Snatch is one of the hardest and most complex movements in CrossFit and frankly, that is why we teach it. The Snatch involves all ten of our general physical skills. The ten skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. Regardless of who you are, there is always a […]

The Push Jerk is another one of our nine fundamental movements and is “Level 3” on the shoulder to overhead barbell movements. The Push Jerk is awesome because it allows you to engage your hips, speed, and leg strength more when pushing a heavy load overhead. The Push Jerk is a very explosive, high-intensity movement. […]

The Push-Press is another one of our nine foundational movements and is “Level 2” on the overhead barbell movements. We love the Push Press because it combines an element of cardiovascular conditioning, with a emphasis on strength. What does that mean? It means that the Push Press will deliver a more high-intensity workout because you […]

Lets talk about Thrusters… This was the very first movement that Greg Glassman, the founder of CrossFit, put together in his first workout named “Fran” that created CrossFit as we know it. “Fran” is a benchmark CrossFit workout that consists of 21-15-9 of Thrusters and Pull-Ups. You may or may not have done “Fran” yet… […]

Coach Greg Glassman, the founder of CrossFit says, “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.” The OHS is one movement that shows us Coaches any areas in an athlete’s fitness that we need to improve… We love Overhead Squats because they challenge […]

The Kipping Pull-Up, when done correctly, is a great training tool to work strength in the upper body, core, arms, and train your cardiovascular system all at the same time. You will hear some people say “that’s cheating,” but the truth is… Kipping is not “cheating”—it is simply another tool in our tool box. The […]