COACHING

Workout of the Day for 211206: For time: 20 back squats, 40 toes-to-bars, 60/40-calorie row.

Seminar Staff Flowmaster Tefy Escudero refers to CrossFit's theoretical hierarchy of development shown in “What Is Fitness?” and explains why nutrition is the foundation of the pyramid.

Workout of the Day for 211205: Complete as many rounds as possible in 20 min. of: 5 burpees, 15-foot rope climb, 1 ascent, 30 double-unders.

Workout of the Day for 211204: Nasty Girls V2: 3 rounds for time of: 50 single-leg squats, alternating, 7 muscle-ups, 10 hang power cleans.

Gymnastics coach Kevin Montoya demonstrates techniques for scaling the pistol.

Workout of the Day for 211201: 3 rounds for time of: 500-m row, 21 push-ups, 12 strict toes-to-rings.

Workout of the Day for 211130: With a continuously running clock, complete 5 thrusters every minute. From 0:00-5:00 use ♀ 55 / ♂ 75 lb. From 5:00-10:00 use ♀ 65 / ♂ 95 lb. From 10:00-15:00 use ♀ 75 / ♂ 115 lb. Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able.

Workout of the Day for 211128: Complete as many Echo bike calories as possible in 10 minutes while performing rounds of: 10 box jumps, 15 push jerks, 20 seconds on the Echo bike.

Workout of the Day for 211127: Complete as many rounds as possible in 10 minutes of: 30-second L-sit from the floor, 10 odd-object cleans.

Seminar Staff Head Trainer Santiago Callejas demonstrates proper shoulder position in the overhead squat. Why is that important? Learn more at the CrossFit Level 1 Certificate Course. 

Workout of the Day for 211124: Overhead squat 3-2-2-2-1-1-1-1-1 reps.

Workout of the Day for 211123: Complete as many rounds as possible in 7 minutes of: 7 box jumps, 7 chest-to-bar pull-ups.

Workout of the Day for 211120: 3 rounds for max reps of: 1 minute of GHD sit-ups, 1 minute of walking lunges, 1 minute of bar muscle-ups.

Workout of the Day for 211119: 10 rounds for time of: 1 power snatch, 3 overhead squats.

Workout of the Day for 211118: Jerry, For time: Run 1 mile, Row 2,000 meters, Run 1 mile.

Workout of the Day for 211116: Shoulder press 1-1-1-1-1-1-1-1-1-1 reps.

Workout of the Day for 211115: Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans, 60 double-unders.

Workout of the Day for 211114: 21-15-9 reps for time of: Deadlifts, Strict ring dips.

Workout of the Day for 211112: Every 4 minutes for 7 rounds: 200-m sprint.

"We are convinced that better technique will help bring our athletes closer to fitness, and cueing effectively remains only one small piece of becoming a great coach."