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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...

Supplementation – Part 2

Here's Part 2 of our Supplementation series, you can read Part 1 HERE. Today we'll dig in to some of the lesser known supplements, that many people have questions about and why we take them regularly. Vitamin D Vitamin D is somewhat unique among vitamins in that isn’t...

Supplementation – Part 1

The world of supplements is poorly regulated and full of unsubstantiated claims. It can be wildly confusing at best and totally overwhelming at worst. This article details some of the most common supplements and what they actually do in hopes that you walk away an...

The Open’s Over; Let’s set some goals

In addition to being an annual beatdown The Open does a harsh, but effective, job of highlighting our weak spots and drawing attention to where we need to improve. Many of you have already mentioned areas that you want to work on so we’ve put up a goal board to make...

The “Why” behind a deload week

This week’s workouts are structured a little differently because we’re taking a step back from heavy weights and lots of reps to give your body a chance to recover. The process is known as deloading and it’s a cornerstone of any strength training program. To truly...

Exploring Types of Cleans

If you’ve spent any time at all doing CrossFit or weightlifting then you know that are several types of snatches and cleans that show up in your workouts. For example, you’ve probably seen power snatches, hang cleans, and hang squat cleans written, but can you...

Crawling: The benefits of training a balanced body

I wanted to start introducing crawling into my warm-ups with all of you, but because it’s such a bizarre looking and feeling movement I decided it’s probably best to take some time to go over my rationale behind introducing it. Crawling is an immensely beneficial tool...

Keeping it Simple

There are many, many books on all aspects of strength training and conditioning. In the course of my career I've read plenty of them, but my job as a coach is not to regurgitate the contents of these books to you. It's not even to give you the Spark Note versions. My...