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Scaling: Why to Scale

CrossFit is often defined as being very “intense” or that the people who participate in it are very “intense”. Intensity is not defined how loud you are, how much chalk you leave on the floor, if you did the workout RX, or how awesome your lifting face is. Since each...

Scaling: When to Scale

Note: Not sure what RX or Scaled means? Check out our blog on those terms here Everyone wants to be able to put “RX” next to their name on the leader board at the gym. It’s almost a badge of honor knowing you are doing the workout exactly as it is written. But guys...

Double Under Tips

For successful double unders you need consistent control. You must control the rhythm of your jump, the speed of your rope, and most importantly you must control your body. Common double under technique mistakes that work against this include piking and donkey...

Kipping Series: Tight Arch Position

The complement to the hollow body position is the tight arch position. This is the position we use to create stability when the body is in an extended body position. The tight arch refers to your body when it is in front of the bar right before you transition back to...

Kipping Series: Hollow Position

Kipping begins with two body shapes: the hollow position and the tight arch position. These are universal body positions that apply to any gymnastics skill. Once you learn how to perform these positions kipping becomes fluid and effortless. The hollow body position...

Bright Spots

Cannon strives to create a positive environment of self-improvement. We encourage all of our clients to be constantly setting goals regardless of whether those are fitness, professional, or related to one’s personal life. Self-improvement and happiness are the key to...

Importance of Strict Pull-ups

We squat before we clean. We strict press before we push press. We learn a strict pull-up before a kipping pull up. The importance of strict pull-ups, or any strict variant of a movement, must be understood before adding the speed or high stability demands that come...

What is the Open?

The CrossFit Open signifies the start of the CrossFit season which will ultimately culminate in the CrossFit games which you may have seen on ESPN during the summer months. Athletes across the globe compete in this 5-week worldwide competition beginning on February...

What is the Cannon Intramural Open?

The Cannon Intramural Open is a fun community event that involves teams competing against each other during the five CrossFit Open workouts. It can be largely grouped into three phases. Phase 1: Registration and Captain Selection Before the open begins we’ll be...

RX vs. Scaled

In CrossFit, RX refers to the “prescribed” movements or weights. These are the standards for the workout, but that doesn’t necessarily mean you should be trying to do them if you’re not at the level. It serves as a guideline for more experienced CrossFitters and as a...

Choosing the Right Footwear for Weight Training

The old adage that “the shoes make the man” is especially true when it comes to choosing your lifting footwear. Having the right shoe can make a substantial difference when squatting, deadlifting, and any other exercise that requires you to push your feet against the...