Day 1. Tech to practice: The Air Squat Watch the entire video VERY closely! This motion will become the base of many workouts to follow! Spend 5 or 10 minutes working on your air squat. If you can get someone [...]

Tech:  Deadlift Many people starting these workouts have likely done a deadlift before. If not, check the rest of the videos on the demos page!  Practice this motion with a relatively light load (no more than 135 lbs). Play around [...]

Day 3  is about benchmarking strength numbers… Now that you’re a master of the Deadlift… Do it.Build a 1RM (1 rep max) of the Deadlift…If you’re not that comfortable with the deadlift then go as heavy as you comfortably can! [...]

This is a simple one kids. People complain about how CrossFit doesn’t involve any “cardio” (although the proper term is metabolic conditioning – the 3rd of 3 of the bodies energy sources). This is what I (we?) have to say [...]

Now that we flushed all that lactic acid buildup out with those rows… we’re going to take your muscles somewhere new, absolute failure. Tech: Front Squat Pay attention and take notes kids. There are more complex variations on this motion [...]

As you advance through each day of abuse and learning, young grasshopper, your journey to learn the meaning of ‘constantly varied functional movements performed at high intensity’ really begins… Tech is 2 parts today.Part 1: The Thruster Watch the whole [...]

Let’s see how you’re doing… On a treadmill  (or outside if you know the distance) 1 mile run for timerest 2 minutes10 rounds of Cindy (remember that one? 5 pullups / 10 pushups / 15 Air Squats – do it [...]

You’ve made it this far… Welcome to day 3 in a row. You should almost never exceed 3 – 4 days of training in a row. Listen to your body… if it’s saying you’ve had too much then take a [...]