Rest Day

Don't Eliminate CrossFit Movements As You Age (Do This Instead)

Fitness advice tells you to eliminate exercises as you age — first this movement, then that one, gradually restricting yourself until you're doing nothing at all. But the real risk isn't getting hurt doing a deadlift at 60; it's being 75 and unable to pick up your grandchild because you haven't practiced that pattern in 15 years.

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Rest Day

The Case for Overhead Pressing in CrossFit: The Press, Push Press, and Push Jerk

While bench pressing dominated early 2000s gym culture, CrossFit revived the overhead pressing movements that had been largely abandoned. From developing bulletproof core strength to teaching explosive power generation, the press, push press, and push jerk deliver functional fitness that translates directly to athletic performance and real-world movement.

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Rest Day

Physical Tests: Why CrossFit Is the Ultimate Fitness Assessment

Most fitness tests measure 10 things once a year and call it comprehensive, but what happens when they change the test, or when your real progress happens in the 47 areas they didn't measure? CrossFit tests you daily across unlimited movements, time domains, and challenges, so when any test comes, you're already ready.

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Rest Day

The Wall-Ball Shot: CrossFit's Secret Weapon for Cardiovascular Conditioning

Think you know the wall-ball shot? This foundational movement delivers a cardiovascular punch that rivals any traditional cardio workout — and it was invented by CrossFit. Discover why proper technique matters, how functional movements build real-world fitness, and test yourself with a brutal 6-minute challenge that will leave no doubt about the wall-ball shot's metabolic power.

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CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 241111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box

Beginner option:
For time:
500 unweighted step-ups
No ruck, 12-inch box

Coaching cues:
During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
CHAD1000X Hero Workout
CrossFit Hero and Tribute Workouts

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Rest Day

Love Them or Hate Them: The Definitive Guide to Burpees and Nine Burpee Workouts To Try

From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.

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Rest Day

Forging Elite Fitness®: A Constitution for Health

Forging Elite Fitness® isn't branding — it's a declaration of independence from systems that profit from human decline. Here's why those three words represent more than a methodology; they're our constitution for health freedom.

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Rest Day

Cardiorespiratory Fitness: The Vital Sign That Predicts How Well You’ll Age and How Long You Live

Forget BMI and body weight — cardiorespiratory fitness is one of the most powerful predictors of how long you'll live and how well you'll age. A landmark 2025 review analyzing over 20 million observations found that high fitness reduces mortality risk by 53%, outperforming traditional health markers like blood pressure and cholesterol. Even better: every single improvement in your work capacity matters, and the training you're doing right now is building the kind of fitness that literally extends your life.

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Rest Day

CrossFit is for Anyone. Period.

Think CrossFit isn't for someone like you or someone you love? Think again. Whether you or someone you love is managing a chronic illness, recovering from injury, over 60, or just wants to be ready for whatever life throws your way, CrossFit can be scaled to meet anyone exactly where they are today. From grandparents regaining their independence to first responders staying mission-ready, discover why millions of people from every walk, age, and station of life have found their fitness home in CrossFit.

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Rest Day

Strong Women Are the Standard

The 2021 NCAA basketball tournament highlighted a long-standing misconception about women and strength training, but CrossFit has always challenged this narrative. In CrossFit, women lift heavy, develop real-world strength, and reap the benefits of resistance training — including improved metabolism, bone density, mobility, and overall health. Strength is essential for true fitness, and any program that neglects it is incomplete. Strong women aren’t the exception — they’re the standard.

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Rest Day

Why Standards Define Everything: How CrossFit Delivers Results

CrossFit's unwavering standards aren't arbitrary rules; they're the precise formula for balancing safety, efficacy, and efficiency in fitness. From functional movements and relentless variety to threshold training and proper nutrition, these four pillars work together to deliver exceptional results within an acceptable timeframe while keeping you injury-free. Discover why compromising on any of these standards dramatically blunts your progress and why the best fitness programs refuse to water down what works.

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Rest Day

Why CrossFit Trainers Are Among the Best-Prepared in Fitness

What separates a CrossFit trainer from the countless fitness professionals out there? It's access to the industry's most comprehensive three-tier education system that transforms good trainers into exceptional coaches through rigorous hands-on instruction, meticulous movement analysis, and real-world application. From mastering fundamental movement patterns in the Level 1 to developing elite coaching skills in Level 2, CrossFit's educational pathway ensures that when you step into an affiliate, you're getting guidance from some of the best-trained fitness professionals in the industry.

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Rest Day

What 16 Years of Coaching CrossFit Has Taught Me

After 16 years in CrossFit — from a 90-pound-overweight beginner who could barely complete 3 rounds of Cindy to an affiliate owner and coach across two countries — I've learned that the most powerful question in fitness isn't about programming or technique. It's simply: "What would happen if I just showed up every day?" This is the story of how that question transformed not just my body, but my life's purpose, and why the path from athlete to coach might be the most rewarding journey you never saw coming.

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Rest Day

How CrossFit Changed the World

From a gymnast's garage gym to a global movement that redefined fitness, CrossFit's rise reveals the power of scientific methodology applied to human performance. This is the story of how a quest to solve the fitness puzzle sparked a revolution that transformed not just how we exercise, but how we eat, train, and think about health.

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2025 CrossFit Games Event 1

For time:
4-mile run
3,000-meter row
2-mile run

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Stimulus and Strategy: Today’s workout is the first event in the 2025 CrossFit Games. This effort focuses on cardiorespiratory endurance and stamina. This workout is also reminiscent of a Hero workout we completed on 250721: Jerry. However, the distances in this effort are longer. Plan for the workout to take some time. Have fun with this one today!

Scaling:
Reduce the distance of each run and row.

In case of an injury or limitation, for the run, consider a 22,000-meter Echo bike. For the row, consider a 3,000-meter run, a 3,000-meter ski erg, or a 7,000-meter Echo bike.

Intermediate option:
For time:
3-mile run
2,000-meter row
1-mile run

Beginner option:
For time:
1-mile run
1,000-meter row
1-mile run

Coaching cues:
On the rower, focus on your stroke rate. To do so, consider the time it takes you to return the handle to the catch position. Increase or decrease your rate based on your ability to recover and prepare for the final run.

Resources:
CrossFit Running Course
Rowing Technique Tips
Watch the 2025 CrossFit Games

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Rest Day

What Are We Really Chasing?

CrossFit's core mission is to develop broad fitness capacity. This mission is often misunderstood, particularly regarding the relationship between health and elite performance. Senior Content Writer for CrossFit, Stephane Rochet, argues elite fitness isn't exclusive to Games competitors but represents the natural outcome of consistent, intense training focused on health across all time and movement domains. This conversation challenges the false dichotomy between health and high performance, suggesting that pursuing anything less than elite fitness essentially means settling for mediocrity.

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Rest Day

A Better Way to Track Progress Than Body Fat Testing

Despite months of consistent training and clean eating, your expensive DEXA scan shows your body fat percentage has actually increased, leaving you confused and discouraged. The truth is, we're obsessing over numbers that fluctuate based on hydration, timing, and other variables, while ignoring metrics that actually matter for health and fitness. Here's what really matters when it comes to body fat.

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Rest Day

Is Zone 2 Magic?

Is Zone 2 a magical fitness secret? Is it really better than what you're already doing in CrossFit? Veteran athletes and coaches Eric O’Connor and Stephane Rochet break down the truth about energy systems, why you don't need fancy heart rate monitors or complicated training zones, and how CrossFit's "short, medium, long" approach actually gives you better results across the board. They'll show you why chasing that "conversational pace" isn't the holy grail of longevity or health, and reveal how your regular Fran, Cindy, and heavy lifting days are already hitting every energy system more effectively than any Zone 2 protocol ever could. Spoiler alert: the real magic isn't in the zone — it's in the variety.

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5 rounds, each for time, of:
800-meter run
Rest 3 minutes

Post time for each interval to comments.

Compare to 240617.

Stimulus and Strategy:
In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. Look back at your previous score to help you navigate today’s effort. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run in a similar time. Newer athletes should reduce the distance to ensure they complete each interval in less than 5 minutes. Intermediate athletes can perform this workout as prescribed. Have fun!

Scaling:
Reduce the distance of each run.

In case of an injury or limitation, perform a 1,750/2,500-meter Echo bike, 1,600/2,000-meter C2 bike, or 800/1,000 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds, each for time, of:
600-meter run
Rest 3 minutes

Coaching cues:
On each run, focus on running tall and leading with the hips. To pick up speed, lean forward with your entire body.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Position Drill

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Rest Day

Burst vs. Sustainable Power: Why CrossFit Trains Both Types of Strength

Can you jump higher than you can sustain a long met-con? If you're crushing your max clean and jerk but dying in Helen, you're experiencing the fascinating divide between burst power and sustainable power — two completely different athletic qualities that require different training approaches. Most people think power is just power, but the truth is far more nuanced. Understanding why your 40-inch vertical jump means nothing if you can't complete Fight Gone Bad will revolutionize how you think about CrossFit programming and why we need both crushing heavy days and lung-burning met-cons to build true, real-world fitness.

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Rest Day

Implementing Sprinting in CrossFit

CrossFit's comprehensive approach to fitness includes sprinting — a skill many of us have neglected for years. Implement this progressive three-phase plan to safely rediscover or improve your sprinting abilities while minimizing injury risk. Following this progression and incorporating regular speed work into your training will unlock incredible benefits that only high-intensity sprinting can provide.

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Rest Day

Don’t Skip Speed Day: The Lost Art of Sprinting in CrossFit

CrossFit’s foundation of broad, general, and inclusive fitness requires more than just met-cons and heavy lifts; it demands speed. This article explores why sprinting is just as essential as strength training in developing GPP. Drawing from Tony Leyland’s foundational work, we dig into the powerful physiological and neurological benefits of sprinting and its impact on sport and real-world performance. If you want to be a faster, stronger, and more resilient athlete, it’s time to start sprinting.

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Rest Day

The Most Overlooked Key to Athletic Performance: GPP in CrossFit

General physical preparedness (GPP) is often the most overlooked element in athletic training, but it’s the foundation of CrossFit’s methodology. Recently, Stephane Rochet (CF-L3) and Joe Alexander (CF-L4) did a deep dive into how effective GPP can elevate performance across all levels, from everyday athletes to Olympians. Drawing on years of experience, they discuss how CrossFit develops unmatched GPP, why fixing foundational deficiencies often yields immediate sport-specific benefits, and how prioritizing GPP can actually reduce injuries and training volume while increasing long-term athletic development. This is essential viewing for anyone who wants to truly understand the goal of CrossFit training and why it’s different than any other fitness methodology out there.

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Rest Day

Why CrossFit Loves Hyrox (and Why That’s a Good Thing)

Lately, there's been a buzz about Hyrox possibly overtaking CrossFit as the next big thing in fitness — and as someone who's lived and breathed CrossFit for years, I've got some thoughts. Spoiler alert: They're not the same, and that's a good thing. This isn’t a battle. It’s a brilliant intersection. Here's my take on how Hyrox and CrossFit can — and should — thrive side by side.

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Rest Day

CrossFit Makes You Athletic? Here’s Why That’s a Lie (And Why It Still Matters)

Everyone loves to argue over whether CrossFit creates athletes — or just really fit humans. Scroll through social media, and you’ll find hot takes, call-outs, and reaction videos claiming CrossFit athletes are just pretending to be athletic. But the truth is far less sexy and way more powerful: CrossFit doesn’t teach you to sink three-pointers or master a tennis serve, but it does build the raw physical capacity — the strength, speed, balance, and stamina — that fuels athletic greatness. So, let’s cut through the noise and finally settle it: What does CrossFit really do, and what are we actually training for?

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Rest Day

Featured Article

Beyond the Open: 15 Benchmark Workouts to Guide Your CrossFit Progress Year-Round

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.

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Rest Day

Featured Article

Efficient Training: The 80/20 Rule of Fitness and How CrossFit Maximizes Results with Minimal Time

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.

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Rest Day

Featured Article

The CrossFit Physique: When Performance Builds a Better Body

CrossFit’s mission is to forge elite fitness, but an undeniable byproduct is its athletes' strong, capable physiques. Unlike traditional bodybuilding, which often prioritizes aesthetics over function, CrossFit’s constantly varied, high-intensity training produces bodies that are powerful, resilient, and beautiful. Rooted in the training philosophies of early strongmen and Olympic weightlifters, CrossFit builds muscle, strength, and endurance through functional movements, lifting heavy, and pushing intensity. When paired with a whole-foods-based diet, this approach delivers the ultimate combination — unmatched fitness and an athletic physique. In short, train like an athlete, and you’ll look like one, too.

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Rest Day

Featured Article

The CrossFit Approach to Building Healthy Habits

Achieving health and fitness goals isn’t about willpower alone — it’s about creating a smart action plan, reshaping your mindset, and focusing on small, manageable steps. By automating decisions, addressing triggers, and designing environments that support healthy habits, you can reduce reliance on willpower and build momentum. Viewing willpower as a skill to practice and linking small, achievable goals to larger ambitions creates a cycle of success. Whether you’re reigniting an important goal you set months ago or preparing for the 2025 CrossFit Open, these strategies will help you stay on track and achieve lasting progress.

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Rest Day

Featured Article

Strong Women are the Standard

The 2021 NCAA basketball tournament highlighted a long-standing misconception about women and strength training, but CrossFit has always challenged this narrative. In CrossFit, women lift heavy, develop real-world strength, and reap the benefits of resistance training — including improved metabolism, bone density, mobility, and overall health. Strength is essential for true fitness, and any program that neglects it is incomplete. Strong women aren’t the exception — they’re the standard.

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Rest Day

Featured Article

The Power of CrossFit for the Aging Athlete: Strength, Longevity, and Community

Aging doesn’t mean slowing down — especially in the CrossFit world. Despite societal misconceptions, aging adults often see the most significant fitness gains, improving strength, mobility, and overall well-being. CrossFit’s emphasis on functional movements, weight-bearing exercises, and high-intensity training helps counteract age-related muscle loss, osteoporosis, and cardiovascular decline. Beyond physical benefits, it fosters mental resilience, social connections, and a strong sense of community — crucial for maintaining motivation and independence. With scalable workouts tailored to individual needs, CrossFit empowers aging adults to stay active, confident, and engaged, proving that fitness is for every age.

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