"Baseline" or "Baseline Plus"

"Baseline" IMG_2298

  • 500M Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups


"Baseline Plus"

  • 500M Row
  • 40 Overhead Squats 45/35
  • 30 GHD Sit Ups
  • 20 Ring Dips
  • 10 Chest to Bar Pull Ups

IMG_2284 IMG_2281 IMG_2289 IMG_2288 IMG_2287


















A big CFF welcome to Cole and a Congrats to Kelly for fighting for each and every push up to be totally legit RX'D! Not even 1 was ALJ! ;)   


“Have you heard this before? It’s the definition CrossFitters use for the word “virtuosity”. And how does it apply to CrossFit training? Master the fundamentals. And what does it take for mastery… 10,000 hours? For most of us, that’s simply not possible… but what is?

Take the very basic CrossFit movements (i.e. squat, deadlift, pull-up, push up, handstand, box jump, row erg, etc) and study them… what does it take to do each effortlessly? What exactly should your body be doing to perform these movements with perfection? Where should your weight be distributed? What about your arm position, torso angle, breath, gaze, stance, grip, focus, preparation, timing, pelvic tilt, hollow or arched, depth, etc? Figure this out for each movement, and then practice, practice, practice… so that ultimately your body just does it, without thought, without mental effort, without the need to focus on various components… leaving you free to simply move.

This is virtuosity – doing the common, uncommonly well. Beauty… Grace… Ease… Effortlessness… Joy… and when done in the midst of a CrossFit workout, while under the pressure of the stopwatch – true mastery.”     -CrossFIt LA