24min timer

1min on the Assault Bike

10 KIP chest to bars.

10 Bar roll outs.

Hollow hold for 30 seconds..

Rinse and repeat for 24mins. At almost 18mins I was dying thinking "OMG when will this fucking end" but It did, and I collapsed on the floor and laid there 2mins.

Am super sore this morning In my Lats, traps and core.

Have done Yoga but Im having a rest day today, Its muh needed lol

Happy Friday Crossfitters!!

Hey all,

Opening a new box in Atlanta. What gym software have you used, either as a member, or owner? What worked and what didn't?

Looking for something that handles billing, memberships, group classes, PR tracking and programming. I've heard of Pushpress, wodify, mindbody, momence. Any experiences with these apps, or any others?

Thanks.

I would like to get an air bike but also have senior parents that I would like to see use it. I would like to find one that is easy to get going from the start and maintain a slow pace for them and also be able to stop it from continuing to pedal on its own if that makes sense? Any help would be greatly appreciated!

Hi! I’m curious from the group here for women who have been doing cf for a while, and have gone through or is currently going toward perimenopause and continued to do CrossFit 4-6 days a week. I did look for previous posts and most women in those posts take a step back or quit and that’s not something I’m interested in even entertaining. I recognize it’s probably a small group of women here, but I’m looking for hope here. I’m 39, and after a meniscus tear 8 months ago, the rest of my body seems to just be constantly aching, like this gremlin moving around my body, and both my knees are swollen and achy. The brain fog is real. It all hit like a ton of bricks. And I have lessened the intensity of my sessions, and to just an hour 4-5 times a week. Two years ago I was a 7 day a week, sometimes two sessions a day person!

Is hormone replacement therapy worth it? Is that against the drug rule book for the open? How much have you had to change to keep going regularly? What’s the biggest thing that you feel like Helped?

A wild fitness event is happening in Taiwan that might interest the global CrossFit community.

A 42yo full-time dentist in Taiwan claimed 39 rounds of Cindy (20 min). Since this matches/beats elite CrossFit Games athletes, it has sparked massive skepticism.

To prove his data, he has teamed up with Taiwan's million-subscriber fitness YouTuber ("Gym Guy") for a live-streamed retest this Saturday, September 7th. They have invited certified CrossFit judges to referee live on camera.

Event Details:

• The Challenge: 20-Minute Cindy WOD (Targeting 39 rounds)
• Date: Monday, September 7th(UTC+8)
• Live Stream Link: https://www.youtube.com/live/oY36Tp9Ac3Y?si=x2Y1QYbAgcxqik6q

Global Time Zones (Live Stream Start):

• Taiwan (TST): Monday, Sept 7, 11:30 AM
• US Eastern (EST): Sunday, Sept 6, 11:30 PM
• US Pacific (PST):Sunday, Sept 6, 8:30 PM
• London (BST): Monday, Sept 7, 4:30 AM
• Sydney (AEST): Monday, Sept 7, 1:30 PM

Stay tuned.

All my fellow Mayhem-programmed gym goers… how are we doing this week with the CFG workouts? Has anyone had the realization that you are much worse at CrossFit than you thought? 😭 Terrible!

I’m sure there are more punishing things that can be done at the gym but this morning I think I had one foot on the other side of death for about 10 mins post ride. Hit a 1:43 after doing 3 1RM round of shoulder press, back squat and deadlift.

I’m thinking about volunteering at WFP finals in Copenhagen. How do they treat volunteers? Are the perks worth it? What’s the overall vibe of the competition among volunteers?

I’ve volunteer in multiple semifinals and ATHX games and the experience was always great.

Follow up questions more specific. Do they let you watch the competition and/or join some community workouts? Is there actually a category for volunteers where they assign you to community workouts? I did that in one semifinal and it was the best.

I am in a very annoying situation. My shoulder mobility is not great, it resembles more of a high incline press when I raise my shoulders. My biceps pretty much cover my ears in the position, with my biceps barely going behind the ear when fully raised. I've tried everything from chest stretching, thoracic stretches, foam rollers, lat stretches, lat massage with foam rollers, trying to use a light bar to press overhead, and hanging. All that work and still no results, inf act now all that light overhead pressing I did for a year has made my rotator cuff develop tendonitis. The PT says all that overhead pressing caused impingement due to my lack of mobility and trying to stretch it too far. He is saying I need to give up all overhead pressing for ever and if I continue I will just worsen the pain. He is also saying that my situation is genetics. I am starting to question now whether most physical therapists are clueless about shoulder mobility? Or maybe I need to get a 2nd opinion? This is pretty frustrating for me. Is there something other than a Physical therapist I should seek out? The PT therapist I saw was a fellow of Applied Functional Science [FAFS], A Vestibular Rehabilitation Certification [VRS], Injury Prevention and Post surgical rehab orthopedic therapy and a doctorate in physical therapy. I can't judge him and say he was wrong, but I am questioning whether he is right.

I need help on where to go.

Starting 65M, this stuff hasn't been natural. An eternal coach cue now seven years later is for more leg drive in cleans and snatches - full extension before the arms bend. I get it conceptually, but......

Today the WOD had cleans alternating with box jumps off a bench, and while much of the jump transfers, it occured to me that a box jump doesn't come to full extension until it's over. And while proper rowing is similar to a clean, with arms not pulling until legs are done, we never go full extension in the glutes.

Does this make sense? If so, what's your favorite drill to get my body into full extension, and out of the box jump/rowing instinct? More frequent high pulls?

Friday we will do 10 rounds of 250m row, I can already feel the pain 😅

Same would be 2k row, 3x 50 cal echo bike and the like.

I (35F) recently moved to a new city and am excited to take up CrossFit again after a 2 year hiatus to have a baby. Before my break I did three yearlong stints of CrossFit. I’m really stoked to get back in the game, but despite my experience it feels a bit like I’m starting from scratch.

The new house is exactly equidistant from 2 boxes and I need to pick one. I’ve gone to 2 classes at each and turns out they’re very different.

Gym A uses NoShortcuts programming, which I’m told incorporates a lot of Olympic lifts and lots of classic CrossFit gymnastic exercises like HSPUs, etc. The morning classes at Gym A were really full—I counted a 20:1 ratio one day and a 16:1 ratio the other day. This is great in the sense that it was high energy and it feels like a cool community with potential friend prospects. That said, the fact that there’s only one coach to that many athletes makes me wonder if I’ll get lost in the shuffle when I feel like I need support coming back. I also stress a bit about needing to share equipment when my lifts are bound to be much lighter than most, at least at the beginning.

Gym B is much smaller. Both 6AM classes had around 5 athletes. The owner designs the programming and coaches all classes. He says he “designs programming to meet his clientele,” which apparently means he focuses on strength and light gymnastics, and leans toward tamer movements geared toward 30-40 somethings (largely parents) who want to build strength and mobility, as opposed to folks who hope to compete. The workouts to me feel less chaotic and more manageable given my current fitness level. I also really like having space in the gym and I feel like the coach is able to give more attention. But classes seem quiet and lowkey compared to Gym A. One drawback is that Gym B is closed Thursday, which might prove limiting since I travel a lot for work.

WWYD? Any questions I’m forgetting to ask? What key factors do you look at when choosing a box?

TLDR; bigger gym with NoShortcuts programming, high athlete:coach ratios but fun community? Or smaller gym with low ratios, owner-designed programming geared toward functional fitness but closed Thursdays? What do you look for in a box?

If you had 12 minutes per lift to establish a 1RM, in what order would you do them? clean, deadlift, bench press

Why would you choose that order?

What rep scheme would you use? For example: 5, 3, 1, 1, 1, 1 (every 2 min)

It’s been about 14 months since I did an L5 S1 bulging disc doing power cleans in CrossFit. Has started to improve but started to feel I don’t think I can do CrossFit again which I’m guttered as I really enjoyed it and it gave me discipline and to just push myself harder every week. At the moment if I even lift a crate of cans of Coke I’ll be flaring up. My MRI in January on the left to the latest one last week. Has improved but it’s still impacting my life not been the gym since it happened.

I'm a 38-year-old Black male looking for a way to get in shape. I hover around 240-250lbs, with little experience working out. The last time I had a gym membership was 10-plus years ago, and even then it was aimless and unstructured. I live in the NOLA area and had a friend talk about CrossFit and how it's helping him. I think more than anything, I'm looking for a communal space with support factors in place when needed. I'm a chill guy and don't really like all the screaming and pushing people past their comfort levels. I understand being pushed to reach your potential, but I guess I need to know if you care about me in some sense before you're pushing me past my limits, I guess. So, the thing I'm asking is: are there any good CrossFit places in NOLA you recommend for a beginner who's looking to improve themselves?

We did our crossfit total, today, and Im unsure how to feel about it. Im 240# BW today, 5'11.5. I managed to do 455# backsquat and deadlift, and 195# SOHP. Im 40 and a half, lifetime natty. I know I need to lose weight but do at least have visible abs so its not a lost cause. Where should these lifts actually be at my BW, age, and lack of ver taking anything stronger than creatine (which I stopped after a month, a year ago, because it didnt do shit)?

I like the look of this shoe, so I was interested in buying it.

I have found several threads on Reddit pertaining to the Strike MVMNT Haze, and there seems to be two very clear trends: the shoe is either really really good and comfortable, or the quality and returns policy is really really bad. Perhaps these two things are not mutually exclusive - you can have really comfortable shoes, but maybe there is a high risk of the shoe falling apart or having manufacturer defects, which the company are really reluctant to address.

Some people said that the shoe also became narrower a couple of years ago (which coincides with the alleged quality drop).

Some people mentioned that they love the shoe so much that this is the 2nd, 3rd or even 4th time buying it. If this applies to you, was this repeat purchase because the durability was terrible or was it because the shoe reached the natural end of its life?

Is it still worth the buy in 2026? Or are there other good looking crossfit shoe could I have as an alternative?

Hi , I’m new to CrossFit , but not new to the gym (15 years)

I’m a week into CrossFit and want to get double unders dialled in .

Would this rope be suitable ? I know it’s aimed at advanced , but could I just buy a different weight rope for the handles ?

I’m the type of person who likes to have the ‘right’ gear if I’m getting into something and I know if I buy some cheaper beginner skipping ropes , I’ll end up wanting the best ones after a few weeks anyway

Back in February I fell off a ladder and injured my shoulder. I was out of CrossFit for 6 months and this month I started easing back in. I can’t hang from the bar, can’t do snatches, and movements like holding the bar for back squats hurt.

Right now I feel really unmotivated to go. Before this, CrossFit was my life — I was an amateur but I put a lot into it and wanted to get better every day.

Does this happen to others? Any advice? How do I get back into the rhythm?

If you can't make Rogue Invitational in Scotland this year or aren't sure, feel free to DM me! I might be interested to go.

I live in a low cost of living area. According to Google, total living cost is roughly 28% lower than the US average.

The local affiliate had been established in 2013.

6-8 months ago they dropped their affiliation and have become an independent gym.

They said nothing would change but the name, but it has, and not for the better.

The workouts are boring, repetitive, and they lack creativity.

It was costing each member $120 a month for unlimited visits. I was averaging about 3 visits a week, therefore $10 a visit.

Is it absolutely insane for a non affiliate gym to still be charging affiliate prices?

ETA: through some checking of their website, it appears the membership has gone up to now $160! 🤯
I think they’ve priced me right out of their gym. Jeesh.