Thursday, 05-23-13

The 10 General Physical Skills of CrossFit are below.  We are working to develop all of these things.  Many of these same physical skills can be applied to mental skills as well.  Whatever your weakest link is, commit to develop it and use it as a point of focus when you come in.


  1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

  2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

  3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

  4. Flexibility - The ability to maximize the range of motion at a given joint.

  5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

  6. Speed - The ability to minimize the time cycle of a repeated movement.

  7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

  8. Agility - The ability to minimize transition time from one movement pattern to another.

  9. Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.

  10. Accuracy - The ability to control movement in a given direction or at a given intensity.


Open Gym / Rest / Make-Up Day

If you missed a WOD this week, come in and make it up.  If you’ve been in all week, take today as a rest day and be ready for tomorrow.  If you’d like to come in to stretch, mobilize, or work on skills, feel free to do so. Open Gym Rules

1.  Regular schedule applies

2.  There will not be a WOD programmed

3.  There will be no group-dynamic warm-up, so please warm up on your own

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