What is CrossFit?

Constantly varied, functional movements done at high intensity.


What the heck does that mean?

CrossFit is

Constantly Varied

CrossFit is

Functional Movement

CrossFit is

High Intensity

CrossFit Movements

There are 9 foundational movements in CrossFit. Each of these movements can be modified for ANY skill level.


  • Air Squat
  • Front Squat
  • Overhead Squat


  • Shoulder Press
  • Push Press
  • Push Jerk


  • Deadlift
  • Sumo Deadlift High Pull
  • Medicine-Ball Clean

Check out the video below to see the movements in action.

In addition to the above movements, you’ll also learn:


Bodyweight Movements

  • Back Extensions: Using a GHD, you move from an L-shaped position with the head directly below the pelvis to an extended horizontal position.
  • Box Jump: From standing on the floor jump and land with both feet on top of the box. Typical heights 12,18,24,30.
  • Burpee: Beginning in a standing position, drop to the floor with the feet extending backward, contact the floor with your chest and the tuck legs into a squat and fully stand with a small jump at the end.
  • Handstand Push-Up: Beginning in a handstand bend arms until the head touches the ground then push yourself back to the fully extended handstand position.
  • Jump Rope: The most variation in CrossFit is referred to as the “Double Under” in which the jump ropes makes two revolutions per jump.
  • Knees-to-Elbows: Hanging from the pull-up bar raise the knees until they make contact with the elbows and then fully extend and repeat.
  • Toes-to-Bar: Hanging from the pull-up bar raise the feet until they make contact with the bar and then fully extend and repeat.
  • Lunge: Take a large step forward, bending the front knee until the back knee makes contact with the ground then back up and alternate
  • Muscle-Up: Hanging from gymnastic rights perform a pull-up to a ring dip then fully extend to locked out position.
  • Ring Dip: Starting with your body supported on the rings straight vertical arms, lower your body until the shoulders drops below the elbow then push yourself back to starting position.
  • Pull-Up: Starting from a hanging position with arms straight pull up until the chin is over the bar or the chest touches the bar then lower ones self back tot he starting position and repeat.
  • Push-Up: Starting in the plank position arms fully locked out lower ones self to the floor and as your chest touches the floor push yourself back to a fully extended position.
  • Sit-Up: With the assistance of an Ab-Mat placed under the lower back move from sitting to shoulders on the ground and back to a sitting position.
  • Rope-Climb: Starting from the ground, you slowly climb the rope and touch a point typically 15″ and lower yourself back down in a safe & controlled manner.

Endurance Movements

  • Running: Typically distances ranges from 100 meters to one mile. Also common are shuttle runs back and forth between marks 10 -15 meters apart.
  • Rowing: Many workouts include rowing machine distances from 500 meters to 2000 meters, or rowing for a set calorie burn.

Weighted Movements

  • Clean: Barbell or Dumbbell is lifted from the ground to a “rack position” in front of ones neck. You end the movement in a standing position. In a squat clean, you receive the bar in a squatting position and stand to finish the lift. In a power-clean you receive the bar in a partial squat and again finish in a standing position.
  • Kettlebell Swing: A kettlebell is swung from between the legs to overhead.
  • Snatch: Barbell, Kettlebell, or Dumbbell is raised from the floor to overhead in one seamless motion.
  • Thruster: A combination of a front squat and a push press. Starting with the barbell in the rack position, you perform a front squat and then stand driving the weight overhead to a press position.
  • Tire Flip: A large tire, lying on its side is flipped over by squatting and lifting the tire then driving it over.
  • Wall Ball: Holding a medicine ball below the chin while facing a wall at arms length, you squat and as you stand drive the ball to a press throwing the ball in order to make contact with the wall at an 8 ft or 10 ft mark.

All of this combined will make your life better.

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