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Is CrossFit sustainable for beginners? The best part about CrossFit is that it is scalable in many ways. That means a few things:
Are you ready to move away from the keyboard and onto health? If so, send us an email today at info@CrossFitAFK.com As the 2022 CrossFit Games come up next week, we will be running our own small competition. There will be 5 test each from the original journal article "How Fit Are You?". The best possible score that can be earned is 100 points, or 20 points per workout. This is a very broad and general test of fitness. The GPP, general physical preparedness, that comes from the regular workout of the day will prepare you for what is down the road. There is running but no worries, no marathons needed (N.M.N.) for these test. Brush up on the PDF underlined above, have fun, and scale and modify as needed.
“CrossFit is an open-sourced engine where inputs from any quarter can be publicly given to demonstrate fitness and fitness programming, and where coaches, trainers, and athletes can collectively advance the art and science of optimizing human performance.” CrossFit’s version of fitness challenges the possible. It was once said that the generalist could obtain a 500lb back squat and a sub-5-minute mile training with variance. Both of which are not the best in the world in their specific fields but however are still great performance markers that would be better than the average. Athletes have proven this. The need for specific training needs not to be so intricate to achieve goals, but more about refining the basic and keeping training creative. This final post concludes the fitness and health series base on "Understanding CrossFit" from the CrossFit Journal Issue 56“The modest start of publicly posting our daily workouts on the Internet beginning six years ago [This article was written in 2007] has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads.” The community has garnered a unique sense of belonging around all thing’s fitness. CrossFit is really a place and thing that anyone anywhere knows the language and can be a part of. It is a place where people who do not have a place yet can be accepted under the idea that working to be better is worth it. The shared experience of getting through something tough like a workout connects people on a personal almost family like level. Everyone likes to talk about not liking burpees.
“We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates – derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.” Increasing the ability to do more work quickly speeds up the process towards any goal regardless of what it is. This idea parallels the concept of it is about the journey not the end. The work to be good at something is what makes someone good at it not talent or wanting to be good alone. The training and practice are key variables in any pursuit. Working to have more capacity, even in contradictory skill sets, will lend itself for the when the unknown and unknowable happen, because it is not about if, but when. It is very much about being prepared.
At the point that training to improve a weakness creates another weakness, a compromise has been made, and work capacity drops. Balanced training will and can increase evenly across all modal domain, often times helping each other in the process. “This far-reaching increase in work capacity support our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors.” CrossFit is used by many professional sports teams, athletes, and college strength and conditioning programs. Elite athletes going to the Olympics from sports like weightlifting to cross country skiing use CrossFit for its general physical preparedness benefits and transfer of skill and power. Military and first responders often incorporate the programming for the same reason as well as the proven benefits for the physical and mental capacity to deal with stress. The CrossFit Games competitors alone proves CrossFit’s ability to get a great physique can be achieved with hard work while chasing higher levels of performance and health.
The goal was to be recognized as the best way to be all around good, and this has been proven and respected by the fitness community as a whole. The story still stands the if all the different facets of fitness were thrown into a hopper and enough of them were pulled out the CrossFitter would be most likely to adapt and perform those skills, only, being beaten by the specialist that trains their whole life for that one event. It has been said that it doesn’t matter what you are doing, CrossFit can make you better. “What we’ve discovered is that CrossFit increase work capacity across broad time and modal domains. This is a discovery of great importance and has come to motivate our programming and refocus our efforts.”Fitness is work capacity and performing constantly varied functional movement at high intensity improves work capacity. For this reason, anything that leads to a decrease in work capacity is not favorable as it does not make you fitter, nor healthier. This has only proven that constantly varied functional movement at high intensity are the driving factors for health.
The practices that work for elite athletes work and have a dramatic effect on the general population that that have common goals to lose weight, build muscle, grow stronger bones, and fight off chronic disease. The degree of intensity may look different, but movements that are natural like standing from a couch has many similar characteristics with a deep receiving position in a snatch, rather than classic split session of 60-minute aerobic machine sessions and bicep curls and triceps extensions that use to be the standard a few decades ago. CrossFit works and it shows in how the fitness industry has had to keep up and mimic the foundational principles of the program. All of which is good as getting up and moving always outweighs the risk of not. The blending of these apparently opposite ends, being strength and conditioning, is where the most benefits come across all training levels. Specialist are very good at their facet of training, and often should be, however a truly fit person will be constantly working on closing gaps in their experience. With so many newer gyms and groups utilizing the formula of fitness and CrossFit directly or indirectly, CrossFit still stands out as the professional program that leads to longevity in performance and health alike. “Our Commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program – to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming.”Performance is publicly measured by scores, times, and loads. Because of this, anyone and everyone can compare and participate. At the same time, the best of the best both athlete and practices will rise to the top.
CrossFit relies on current and proven science. Through constant measuring, the watching eye of the fitness environment as a whole, and the scalability of CrossFit programming, CrossFit has made its place as more than just another trend. Paying attention to performance and health markers in a measured and meaningful way such as quality of life and increased work capacity determines how useful the program is. The exercise and training that works the most often should be the most often done, while balancing variation. The scores on the board can shine a light on strengths and weaknesses, which can then be thought about deeply to tweak parameters like volume, rest, nutrition, and sleep. CrossFit and the methodology are by design set up to always utilize best practices. This is almost always shown in the performances of the athletes and health benefits these workouts provide for the general population. If a method rises and proves to be safe, effective, and efficient at driving results and health, then the skeleton of the CrossFit’s ideology will take on that method. Over the last few decades, the training that fits this best happens to be the functional movements and at high intensity relative to each individual. "Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has value well beyond motivation." CrossFit is defined as "constantly varied functional movement executed at high intensity." Each aspect of this definition is measurable. Fitness is defined as "work capacity across broad time and modal domains." These are also measurable. "Fitness" and "CrossFit" are also both observable and repeatable. Clients become "gym scientists" by using these definitions. We can create a culture following results and best practices based on measurable, observable, and repeatable data. The accountability that grows from this honest reporting is unmatched in any other fitness regimen.
We can use tools to keep data regularly. Food journals, performance comments, and overall "daily feelings" help keep this data accurate. When looking back we can compare results from a factual and scientific standpoint. Keeping journals of this data can also help predict trends, including trends affecting sleep, nutrition, and overall "feelings" during the day. Goals can be built from this data, and strategies can improve our weaknesses. In CrossFit, we regularly collect fitness data, but that data only accounts for one hour (4%) of our day. Keeping excellent records in many aspects of life can improve our actual progress by providing factual data points, which can be self-motivating and inspiring to others. In the event of injuries, records can be reviewed to identify trends leading toward that injury. Journaling is a great way to keep track of exercises that cause pain or flare-ups for athletes who already have injuries. This can be easily referenced and creates a clear line of communication for athletes and trainers. Keeping track is part of longevity in CrossFit, and can be applied outside the gym to daily activities, too. Send us an email today to get started: info@CrossFitAFK.com This quote represents that peak intensity is difficult to achieve alone. Tapping into that "red line" zone best lends itself to hitting a benchmark workout and participating in the CrossFit Open, a competitive setting. The principle holds regardless of the test, generally for both heavy lifting and metabolic conditioning. Power output and technique are most important when looking at relative and maximal intensity. The best test will also be the most intense. Heavy days are easy to evaluate - how much more can you lift than the last time? Conditioning is measured in a few ways: A generic long-distance run is evaluated by distance or time of completion. Met-cons, however, are more daunting (think Fran or Jackie). This intensity is different - trying to beat the clock while intertwining weight training, endurance, and bodyweight exercises across many time durations and rep ranges. A scenario like the CrossFit Open is another phenomenal (and almost impossible to replicate) path towards pushing oneself. Benchmark workouts are often intense for the individual, and when the workout has more on the line than a personal best, such as a score on a custom leaderboard like in the Open, intense reaches a whole new level. In either case, putting in the little extra work during the last few seconds of a workout, or striving for a personal best to tie or beat a friend is thrilling. This type of intensity can not be tapped into very often, and when we do, a solid base of mechanics and consistency is critical. Meaningful work as a beginner athlete will achieve bigger and better successes and overall growth as the athlete continues in fitness. The base of mechanics and consistency in our fitness is the most important to overall success. Building a solid base will ensure that the path to competition is paved. Beginner and intermediate athletes must start by practicing mechanics and consistency in fundamental skills as a prerequisite to "fancy" "fun" skills. Practicing and developing these skills will allow room for intensity down the road. Send us an email today to get started:
info@CrossFitAFK.com Intensity drives results: moving more load, more reps (distance), faster is what functional movements are all about and why CrossFit's methodology of mixing these parameters produces such a profound neuroendocrine response and motor control. Making intensity competitive encourages people to move more, further, and faster than without the element of competition.
Take this scenario: the basketball stadium erupts in a roar as the teams are tied point for point, the offense has the ball and 10 seconds left to take a shot and win the game. The offense knows this is their chance to take it all. The defense knows they have to step up. The stadium pressure is building. These are the moments where athletes must dig their deepest and bring their best. These moments are also almost un-replicate-able in a regular team or individual practice. Biopsychosocial reactions happen in the body under this type of pressure. In CrossFit, we replicate these conditions to produce a better, faster, fitter person than in a relaxed environment seen at a Globo gym. Psychological benefits include; confidence and mental toughness. A sense of social belonging will also emerge. Improved performance goes hand in hand with health markers and psychological well-being. Send us an email today to get started: info@CrossFitAFK.com
athletes will have great benefits by training in an environment that mimics the competition. CrossFit can healthfully improve those who did not fit into sports, while simultaneously creating structured practice and competitive encouragement for others who miss those aspects of sports. The general physical preparedness that CrossFit provides is an excellent base for more adventurous people interested in expanding their sport and leisurely activities/experiences.
Cheering on friends and supporting teammates through exciting and life-changing events comes naturally to many of us. Getting behind a favorite team or sport season is enjoyable (it's why over $15 billion is spent on football each year). Like gathering for a big event, CrossFit communities gather in the same way daily to train together and cheer each other on. During the CrossFit Open and Games season, the community rallies behind each other, and people tend to become their best by trying to push a little more and hold one another accountable for the better. Sport and CrossFit share a similar community-like feeling of support, encouragement, and striving for success, which is why CrossFit is considered "the sport of fitness." Send us an email today to get started: info@CrossFitAFK.com Methodology part six “CrossFit is empirically driven, clinically tested, and community developed.”9/19/2021 Early on, the goal was to get some of the fittest to engage in CrossFit because they were essentially the tip of the spear. We collected data on how these people train, eat, and recover; and CrossFit’s ability to improve their general physical fitness. Emotional and social health also improved as more people joined in on what was a “shared suffering” of tough workouts. Today CrossFit has over 10,000 affiliates across the world and although the tip of the spear is inspiring, the goal of CrossFit is clear: improve fitness for everyone. Fitness is the opposite of sickness, and both can be plotted as extremes on the same continuum. In the middle of this continuum is wellness and all these are snapshots of health. Data suggests that being better at thrusters and pull-ups, and working on running and lifting directly correlates to better blood pressure and triglycerides.
Starting CrossFit is a path to health. The evidence is showing that the CrossFit methodology: constantly varied, functional movements, executed at high intensity generates and drives health and performance markers in the right direction. The benefits of the CrossFit methodology include burning body fat and improving general skills like cardiovascular respiratory endurance, stamina, flexibility, agility, balance, and more. The benefits are tightly connected to the way we train. Form follows function: it is about training what the body is built to do and try to do it better every day. Send us an email today to get started: info@CrossFitAFK.com This quote represents that peak intensity is difficult to achieve alone. Tapping into that "red line" zone best lends itself to hitting a benchmark workout and participating in the CrossFit Open, a competitive setting. The principle holds regardless of the test, generally for both heavy lifting and metabolic conditioning.
Power output and technique are most important when looking at relative and maximal intensity. The best test will also be the most intense. Heavy days are easy to evaluate - how much more can you lift than the last time? Conditioning is measured in a few ways: A generic long-distance run is evaluated by distance or time of completion. Met-cons, however, are more daunting (think Fran or Jackie). This intensity is different - trying to beat the clock while intertwining weight training, endurance, and bodyweight exercises across many time durations and rep ranges. A scenario like the CrossFit Open is another phenomenal (and almost impossible to replicate) path towards pushing oneself. Benchmark workouts are often intense for the individual, and when the workout has more on the line than a personal best, such as a score on a custom leaderboard like in the Open, intense reaches a whole new level. In either case, putting in the little extra work during the last few seconds of a workout, or striving for a personal best to tie or beat a friend is thrilling. This type of intensity can not be tapped into very often, and when we do, a solid base of mechanics and consistency is critical. Meaningful work as a beginner athlete will achieve bigger and better successes and overall growth as the athlete continues in fitness. The base of mechanics and consistency in our fitness is the most important to overall success. Building a solid base will ensure that the path to competition is paved. Beginner and intermediate athletes must start by practicing mechanics and consistency in fundamental skills as a prerequisite to "fancy" "fun" skills. Practicing and developing these skills will allow room for intensity down the road. Fun is the community. Being fitter feels good, and getting fitter with people can be a blast. CrossFit gives us something to talk about, stories to compare, and new people to meet. CrossFit as a methodology is free, and many in the community have great ideas about getting started with minimal equipment or without a coach.
Having access to equipment and a coach helps a great deal, but the core of CrossFit: doing constantly varied functional movements at high intensity, is an idea that can be shared and performed around the world. Having the freedom to do and try new things in creative ways is part of the fun. Trying new things is also how we can determine what works and what doesn’t. Open-source platforms, like CrossFit, provide the freedom and flexibility to change the program as needed. Ideas are encouraged to grow and evolve into best practices. We use what works and leave behind what doesn’t. We use this principle for exercise and nutrition to build a well-rounded lifestyle and habits that stick. Send us an email today to get started: info@CrossFitAFK.com The realm of misconceptions surrounds almost every topic from sport, art, science, history and anything else that can be thought of. Exercise and nutrition are riddled with their fair share of these fallacies as well, sometimes to a degree that provokes hate or fear of getting off the couch and off the carbs. Most of this can be accounted for by miscommunication or misunderstanding. Some is ignorance, and even tactically targeted by competitors in opposing fields.
Some misconceptions have to do with whether CrossFit is safe, or what CrossFit is and is not. Some of these concerns come up when talking about the workouts; if a load is too heavy it is always better to use something manageable relatively, or use a percentage of the prescribed loading so that movements can be completed in fewer sets. Often, one workout a day with the right amount intensity is enough to gain fitness benefits from strength and conditioning. Workouts sometimes have high level skills programmed, or need specific equipment, but there are many modifications and scaled options. The program allows for flexibility and variation because CrossFit can be done almost anywhere. CrossFit is safe, effective, and efficient because is scalable for everyone regardless of age, injuries or fitness level. CrossFit is safe because the movements are natural and with a coach, can help be refined to avoid chronic disease, injury, and also refine nutrition. A big misconception is that one must be fit to start CrossFit, but actually CrossFit is a method of getting fit. CrossFit and the methodology has been proven to improve health and fitness through exercise and nutrition. Benefits include: increase lean muscle mass, lower body fat percentage, stable insulin, stronger bones, mental toughness, and an overall more positive psychological state. This is all accomplished through workouts that can be adjusted to meet athletes at the level they are currently at, and measuring food intake for fitness and lifestyle. Send us an email today to get started: info@CrossFitAFK.com The cliché “proof is in the pudding” explains exactly why CrossFit works. Year after year the fittest athletes gather at the CrossFit Games and are tested in a deep pool (sometimes literally) of fitness modalities mixed across broad time, and challenging the ceiling for work capacity. Every year the best “movers”, the cleanest “eaters”, and most trained and prepared for the unknown and unknowable rise to the top of the field throughout the season. These athletes are what is called the tip of the spear and are sometimes unbelievable.
Even more important is what is going on in Affiliates and garage gyms alike. Within those walls are both high levels of encouragement and challenge for the “everyday” person. The improvements and adaptations from this are not a Games title, but that of independence, quality of life, and longevity in the real world both at work and play. This is why the CrossFit Open is such a great community event to partake in. The Open is an annual test of fitness for the rest of us who are not Games bound - or may not even want to be. Tracking results in training and in the kitchen are important to see if the program is working. What is happening in affiliates and garage gyms is powerful, and are what really proves CrossFit methodology and legitimacy of the program. For more on how life changing doing CrossFit can be click here. Send us an email today to get started: info@CrossFitAFK.com The safety of a program should be identified by real numbers. This number would be cases of injury or harm while doing CrossFit. This means that CrossFit’s program should be valuable if it has a low potential for getting hurt and it does. There is not clear data about CrossFit specifically due to a study the National Strength and Conditioning Association performed at Ohio State University fabricated injury rates at a local affiliate in 2013 that led to hundreds of misunderstandings. Looking at the parts that make up CrossFit: bodyweight, weight training, and endurance-based sports, the injury or risk involved with CrossFit is close to or no different than other traditional exercise programs. There will always be a chance of orthopedic calamity when getting off the couch, but the benefits it could have on your cardiovascular-respiratory system, blood sugar levels, inflammation, bone density, etc., easily outweighs the risk of injury that could be associated with any type of movement.
The likelihood of benefits over negative side effect of exercise ties into the efficacy of CrossFit’s program. Efficacy means results. This means asking questions like did it work or not? Did the program help you lose 20lbs or hit a new bench press personal record? CrossFit programs are clear when it comes to an end result because of the way we measure and observe our data. Safety and efficacy go hand in hand. Having a safe and effective program is entirely realistic. Efficiency is how well it works or how it gets done. How fast did the program get you there? Did you take 5 years to add 5lbs to your bench press to avoid injury or are you willing to add some intensity to pass that goal sooner? CrossFit’s programming being constantly varied, built with functional movements, and performed at relatively high intensity is a well-rounded way to get safety, efficacy, and efficiency all in one. Send us an email today to get started: info@CrossFitAFK.com CrossFit workouts and nutrition are often always being described or used in a way that can be quantifiable. This means in CrossFit we measure what we do for exercise and training, as well as how and what we eat. We use weights, time, distances, and macronutrient values so we have clear and measurable standards, helping us develop clear and reliable data. These numbers give us a sense of our overall fitness levels and the direction we are moving. For example, if we keep track of a 1-rep max deadlift, protein intake, and resting heart rate in the morning, we can see if these numbers are moving in the right direction. Following the CrossFit protocol, in almost every circumstance, will move these numbers in the right direction. If the values are not moving in the right direction, then the methodology and practices that CrossFit values will adapt to be what most effectively, efficiently, and safely drives the results. CrossFit uses the same scientific method that we all learned in middle school: question, hypothesis, test, observe, repeat. Our goal is to do what works best. If the data says what we are doing is not the best, we drop those practices and move on.
Send us an email today to get started: info@CrossFitAFK.com Fitness routines can be useful to an extent. When you are in a routine, the routine will be challenged when you need to go outside of the routine. Fitness is a snapshot of your work capacity over time, and your change in fitness over time describes your health. With specific goals and objectives, routines can be incredibly useful. They are great for building habits, practicing skills, or making a linear progression. Though once a routine has reached its full potential, the routine is no longer useful.
In most training there are three phases. Beginner, where movements and patterns are very cognitive. Intermediate, where movements and patterns become more comfortable. And advanced, where athletes can do movements and patterns autonomously, without thinking about them. No matter what stage an athlete is in, science suggests that increasing the stress in movements and patterns elicits more adaptation. When an athlete adapts to a movement or pattern, it can no longer be useful unless that movement or pattern is put under more stress, for example, if deadlifting 135# with great form is no problem for you, you might add 10# to the bar. If an athlete who is comfortable deadlifting 135#, the comfort will not help when a situation arises when you must lift 145#. CrossFit’s constantly varied model is more effective than routines because CrossFit requires constant adaptation. The gains you make will sweep across all aspects of fitness, which is more important to fitness because life is filled with unknown and unknowable challenges including illness and accidents. When we are more physically well rounded, by extension we are more mentally well rounded, and therefore prepared for challenging situations life brings. Routines can be useful to take you from a very specific point A to a very specific point B, but fitness is a lifelong journey that transcends points A and B. Send us an email today to get started: info@CrossFitAFK.com A program can be designed with goals and progressions for a specific outcome. Looking at what a program has will tell what it can achieve. At the same time, it tells what a program has not (and will not) achieve. Deciding what is missing from a program can guide the process of choosing what to incorporate. This allows us to constantly work on new movements under a variety of demands. Working on a program is like trying to fill a sandbox evenly from corner to corner; once one corner has more sand, you move to a different corner to even it out. Keeping training balanced will ensure success in all areas.
In CrossFit the goal is fitness. Fitness can be lifesaving and can ensure happiness. If a program is only lifting with some accessories, the adaptation will for lifting will be great, but as soon as the demand reaches beyond that modalities, performance drops off. We call this “being as good as the margins of your experience.” This is like having a small sandbox and trying to push it wider and deeper. Someone with a bigger sandbox has more experience and can easily manage a smaller sandbox, but you place a person with very little sand into a large sandbox, they won't know what to do with themselves. This is your experience and fitness level. The goal of a general physical preparedness program would be to grow your overall fitness. This means you may not be able to repair or build it all on your own, but you know enough to get by and as your experience grows, so does your ability to manage even more. Send us an email today to get started: info@CrossFitAFK.com Intensity is the third piece that completes how we do fitness in CrossFit. The first part is constantly varied. This is so that the program is balanced around as many variations as possible to fill in as many weaknesses as possible. The second is functional movement. This is useful because the elements that make a movement functional are more effective and efficient for training. The last element of CrossFit training is intensity. Intensity is relative from person to person like a max heart rate can be. Intensity is trained but also measurable. Intensity directly correlates with power output, so it is measured by the same three components: work, distance, and time.
We measure intensity from workout to workout, comparing similar days and keeping notes on both qualitative and quantitative aspects of the training session or workout. We know if you do 10 rounds of Cindy (A circuit of 5 pull-ups, 10 push-ups, 15 squats for 20-minutes) and then next time we do 12 rounds, we increased intensity, meaning our training is making us fitter. These movements can be scaled or modified to meet each athlete where they are at, but because of intensity we can track the work being done. There are many markers of intensity and power from workout to workout. Focusing on certain movements over others can be beneficial. Scaling one exercise up and another down can target weakness while giving our strengths attention. Intensity overall is important to exercise because the increased stress causes our body to grow and learn. All three components of intensity cause stress, and when we add all three together with a fixed amount of time or work to be done, we can quickly find results. Send us an email today to get started: info@CrossFitAFK.com Power exerted in exercise directly relates to overall fitness level. High-power movements are movements that move loads (your body or external objects) far distances. The faster the load is moved; the more power will be produced. “Work” is often confused with “power,” however, work is not necessarily related to fitness. An example of “work” would be if someone traveled a mile by foot. “Power” brings a time domain into the equation – an example might be if someone traveled a mile by foot in less than 4 minutes and 49 seconds. Traveling a mile by foot does not necessarily mean fitness unless there is a time domain that is trying to be challenged.
The equation for Power is force x distance / time (P = fd/t). Since Power is directly related to fitness, in CrossFit we tend to value high-power movements. For example, a hang power clean (HPCl). This is a high-power movement because you can move a ton of weight a big distance very quickly. We also tend not to value low-power movements. For example, a bicep curl. A bicep curl is a very slow movement that involves less weight. A HPCl and bicep curl are similar in that they both start at about the waist and bring weight to the shoulder. The HPCl travels slightly further down than the waist and brings the weight up slightly above the shoulder – meaning the distance is a little more, and people tend to be able to move significantly more weight in a HPCl in less time, for this reason, the HPCl would be preferred to the bicep curl in a workout. Even though the HPCl is preferred to the bicep curl in the workout does not mean that CrossFitters will not do bicep curls. Bicep curls are a great way to warm up muscles or add accessory work to existing programming, and certainly have their place in CrossFit. To best keep track of progress, we set measurable movement standards for functional movements. Workouts have ideal loading or timed components for consistency. We program and use functional movements most because they produce the most power. Combining these three elements together elevates a fitness program to be highly effective and efficient, which is why CrossFit is the most effective fitness program to date. Send us an email today to get started: info@CrossFitAFK.com |
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