Blog / Fitness

Toes to bar can either be your best friend or your worst enemy. There’s nothing more frustrating than struggling with this movement when you can perform every other gymnastic movement in your WOD effortlessly. It becomes even more soul-crushing, when your box mates can throw up their toes to the bar no problem without even trying, and you have to play catch up the entire time during your WOD.

Ever find yourself lying in bed after a long day, an awesome night at the CF box, and you realize that your hand is pulsating? You’re almost asleep and your senses perk up shifting your attention from sweet dreams of Brooke Ence (or Jared Stevens) directly to your hands. You’re muscle ups, hang-cleans, and handstand walks are flooding back into your mind because your hands hurt. Callus rigged, raw and sensitive, has a heartbeat of its own and it’s the last thing you want to worry about.

A buzzword for recovery inside the gym recently has been the topic of dry needling. Those who have had it swear by it, and others who know almost nothing about it are intrigued. There are so many misconceptions floating around about what dry needling therapy truly is, and how exactly dry needling can promote recovery. 

If you are squatting, cleaning, glute bridging, bootie-banding regularly and you aren’t doing hip mobility work in a balanced manner, it’s only a matter of time before you’re sidelined with an injury related to poor hip and glute mobility.

Unfortunately, some of the major setbacks during the colder months of the year can make running difficult and dreary. Contrary to popular belief, you don’t have to stop running outside once it gets cold out. Here's how to make it not miserable :)

Have you ever longed for a supportive community or environment to attain a healthy lifestyle? The Crossfit sense of community is exceptional, there’s always someone to assist with technique, everybody recognizes one another, discuss competitions and you can compare Workout of the Day outcomes. However, all this does not happen in normal gyms, no one communicates to one another except if it’s important. At Crossfit you know life stories, names, you know the people, and they are yours.

Anyone who is familiar with CrossFit knows that we squat. We squat a lot. It serves as the most foundational movement in the realm of “constantly varied, functional movements performed at high intensity.” When I was heavier, I had a very difficult time with squat movements due to the lack of mobility in my hips and ankles. I honestly stayed far away from these movements because of the lack of confidence. I was not alone. Many athletes struggle with range of motion and proper movement patterns in the squat as a direct result of limited ankle mobility. Insert VersaLifts

With holiday parties, cookie baking get-togethers, and family traveling into town or you traveling to them, the amount of time we normally allot for fitness is compressed and sometimes completely eliminated. So, how in the heck do we work in a warm-up, the workout itself AND mobility into an already super tight schedule?

Stop wasting your money on sports bras that aren't made for crossfitters. Here are our favorites that are worth the spend!