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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.

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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Emily Cooley's CrossFit journey has been anything but ordinary. What began as one workout in an Alabama affiliate has grown into a life filled with faith, family, fitness, and community. And through it all, one truth remains: CrossFit has been more than just a workout; it’s been a way of life.

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Do I Have To Be Fit To Start CrossFit?

No! You don’t become fit to join CrossFit, you join CrossFit to become fit! While some movements might seem intimidating, we’ll scale the workout appropriately to keep you safe and help you progress.

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Workout of the Day

Tuesday 260127

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The Crossfit.com WOD is now in the app

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Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot handstand walk
Max kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post reps to the comments.

Stimulus and Strategy:
Today, you'll take on four AMRAPs, where you'll need to get through a run and a handstand walk before accumulating max kettlebell swings. Your score is the total kettlebell swings you complete over the 4 sets. Choose scaling options as needed to ensure you have at least 30 seconds to perform kettlebell swings each round. Shoot to finish each run in under 1:15 and each handstand walk distance in under 1 minute. Your chosen kettlebell weight should allow you to perform the reps unbroken or with no more than one break. Find a run pace that's challenging but allows you to start your handstand walk as soon as you finish.

Intermediate option:
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Resources:
Running | Falling Forward
The Handstand Walk
The Kettlebell Swing
The Russian Kettlebell Swing
The Bear Crawl

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