Your prayers have been heard and will finally be answered. We will have a toes to bar clinic for this week’s mobility/skills class. I know we have a huge team of dedicated femme royale competitors that are itching to get their toes to bars down. So this is where we can start to break...

Let’s face it, this week has been pretty gnarly on our shoulders. But that’s a good thing. When was the last time you pushed your shoulders to the limit? We have covered almost every shoulder movement this week, from split jerks, to snatches, to handstand push-ups. By mid-week, my...

So there you have it. 13.5, Thrusters and Chest to Bar Pull-Ups. Most of you already took a stab at it yesterday and it’s pretty straight forward. Once that clock starts, it’s 100 mph and a rough ride. Sure, 4 minutes doesn’t sound long, and it isn’t. Those 4 minutes...

So 13.3 is upon us. Deja vu? We’ve done this wod before. In fact, we’ve done it twice. Yet, as soon as this workout was announced, the strategizing began again, as if we hadn’t done it before. So, to fuel those with inquisitive minds, we’ll be breaking down this workout...

You might have noticed that we have been sprinkling in more ployometric box jumps and shuttle runs into the mix over the last few months.  Did you guess that we were getting you prepped for this past Saturday’s Beach Bowl? … but in general we are trying to get you prepared for...

Often times, during a lift or mid-wod, the only thing going through your mind is to get that barbell over your head. Whatever it takes. So you step to the bar, rip it off the ground as fast as you can, it flies up over head, and now your back is tweaked. But hey, you made the lift! Wrong. We...

Box squats are a great variation on standard back squats.  Check out this video from K Star on proper box squat technique… And another one for HQ… Happy Box Squating. WOD coming shortly…we know, you’re fiending to know. You probably figured out it will involve some...

Check the diagram. This is what we will be working on in the movement clinic this Saturday. Specifically, we’ll be working on improving the overhead position, the 2nd pull (the hang), and dropping under the bar. Keeping in line with the snatch theme for today’s post, LAX is...

Yes, you read it right. After successfully competing a muscle-up, my goal was and still is to one day be able to do an Iron Cross. I witnessed Chris Palmer aka Mr. P. knock one out with ease right after a pretty rough WOD. I am officially challenging anyone at the box to successfully do an...

It’s a logical progression. If you can do a shoulder press with excellent from, chances are you can do a hspu (that’s handstand push-up for all you newbs). The hspu is an intimidating movement. Prior to drinking the kool-aid (aka joining CrossFit), most people haven’t been...