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CrossFit has been Forging Elite Fitness™ since 2001 and can be used to accomplish any goal, from improved health to better performance. The program works for everyone — people who have never worked out and those who have trained for years share equally in the benefits of CrossFit.



Workout of the Day

For time:

Row 1,000 meters

Then, 5 rounds of:
20 back extensions
16 GHD sit-ups

Then, row 1,000 meters

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Compare to 160102.

Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.

Intermediate Option:
For time:
Row 1,000 meters
Then, 4 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters

Beginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters

The GHD Back Extension

The GHD back extension is dissimilar in action to CrossFit’s nine foundational movements. The spine actively and deliberately flexes and extends. While you would not want to flex and extend the spine in such a way while lifting, it is important to develop the strength and positional awareness to move from these positions to a neutral position.

WatchThe GHD Back Extension
Seminar photo


CrossFit courses and certifications are open to individuals and trainers seeking to improve their health and fitness through effective training and nutritional strategies.

CrossFit Certificate Courses Near You

Find Courses Near You

Level 1

Virginia Beach, VA, US

May 28 - May 29, 2022

Chic's Beach CrossFit

Register Now

Level 1

Columbia, MD, US

June 4 - June 5, 2022

CrossFit Cove

Register Now

Level 2

Bridgeport, PA, US

June 4 - June 5, 2022

CrossFit King of Prussia

Register Now

Level 1

Powhatan, VA, US

June 11 - June 12, 2022

CrossFit Pushin Weight

Register Now

Success Stories

Nuno Costa

“Being gay is not something that is easy … . If I can be an inspiration, a motivation, to somebody who’s kind of struggling, then I’m happy to be that.”

Charles King

“Since going blind, I’ve been homeless, I’ve been addicted to drugs and alcohol, I’ve been a prostate cancer (survivor), and I’m a diabetic ... . I wanted to die ... (but then) I stopped focusing on the things I couldn’t do and realized there were things I could do.”

Haley Morrone

“Having a place where people can come and not just being judged on their physical capabilities but also giving a place to heal mentally and emotionally is what I wanted to foster, and I think CrossFit does that.”

Find a gym today

CrossFit is a movement with over 5 million athletes and over 14,000 locations across the planet.