LEARNING LIBRARY

Sprint training and agility work are often overlooked in CrossFit — but they shouldn't be! In this video, Eric O’Connor (CF-L4) and Adrian Conway (CF-L3) break down why sprinting matters, how to introduce it safely, and ways to incorporate change-of-direction training to improve athleticism, power, and injury prevention.

At 58, Jaime's life changed forever after a complete spinal cord injury at the C6-C7 level. What followed was a challenging but inspiring journey of recovery, resilience, and transformation through adaptive training. This case report walks you through Jaime’s rehabilitation — from his first workout and foundational assessments to mastering movement adaptations, building strength, and rejoining a supportive fitness community. Discover how thoughtful coaching, personalized programming, and unwavering determination created real progress in both body and spirit.

CrossFit doesn’t just challenge your body — it rewires how you view success and failure. In this brutally honest (and strangely motivating) piece, we explore why CrossFit never gets easier, how failure becomes your most powerful coach, and why falling short might be the greatest victory of all. Ready to get uncomfortable? Read on.

Are your athletes hitting walls despite having the capacity for more? Discover the five coaching mistakes that create plateaus and learn practical strategies to coach your athletes to new levels of performance. Stop the cycle of "lazy coaching" and unlock their strengths.

Velites, a leader in innovative sports gear for functional fitness, has been named the Official Apparel and Footwear of the 2025 CrossFit Games.

The CrossFit Open may highlight our strengths and weaknesses, but real progress happens year-round. By strategically incorporating 15 key benchmark workouts — from strength tests to endurance challenges — you can track your fitness, identify gaps, and ensure your programming drives well-rounded improvement. Rather than training for the test, these workouts serve as checkpoints, helping you assess whether your training is building strength, stamina, and resilience across all modalities. Ready to take control of your progress? Let’s dive in.

A common question in CrossFit coaching is whether heels should lift during the drive phase of movements like the push press or jerk. The answer? It depends. If the heels lift prematurely during the dip or before full hip and knee extension, it can cause instability, a forward bar path, and reduced power output. However, when heels lift naturally after the legs and hips fully extend, it’s a proper follow-through of aggressive hip and knee extension.

Empathy is a crucial yet often overlooked skill in CrossFit coaching, enhancing athlete experience beyond just movement mechanics and nutrition. This article explores the role of emotional intelligence in coaching, emphasizing how recognizing athletes' mental states can create a more supportive training environment. Effective coaches balance empathy with high standards, ensuring athletes feel understood while still being pushed to excel. Mastering empathy helps build stronger relationships, fostering both personal and athletic growth.

The Pareto Principle, or the 80/20 rule, suggests that 80% of results come from 20% of efforts. CrossFit embodies this principle by focusing on high-intensity, functional movements, constant variance, and mixed-modality workouts to deliver maximum fitness gains efficiently. Unlike traditional training that prioritizes volume, CrossFit optimizes intensity to drive adaptation, ensuring long-term progress without excessive time investment. With proper nutrition as its foundation, CrossFit’s methodology enables athletes to achieve elite fitness levels in less time, leaving them more opportunities to enjoy life outside the gym.

CrossFit and Hustle Up are thrilled to announce the extension of their partnership through 2027.