WODsource

The Open is in the books. Murph has been completed (and hopefully, so has your post-WOD burger). Now we hit the sweet spot of the training year—the off-season. At many affiliates, this is the time when the whiteboard gets a little more flexible, and the focus shifts from leaderboard PRs to real development. So what…

Murph isn’t just a workout—it’s a tradition, a test, and above all, a tribute to Lt. Michael P. Murphy, a Navy SEAL who made the ultimate sacrifice. Each Memorial Day, functional fitness athletes around the world come together to honor his memory through sweat and grit. If you’re gearing up to take on Murph at…

Let’s get one thing out of the way: if you hate running, Hyrox might not be your jam. This event is eight 1K runs (you end up running over 10), to be exact—each sandwiched between a different movement station. There’s no way around it. Whether you’re elite or just out for the challenge, you’re going…

In the world of functional fitness, few words strike as much concern as “rhabdo.” Short for rhabdomyolysis, this condition is rare but serious, and understanding it is key for athletes, coaches, and affiliate owners alike. What is Rhabdo? Rhabdomyolysis occurs when muscle tissue breaks down so severely that the byproducts (particularly a protein called myoglobin)…

Overtraining. It’s the gym-goer’s boogeyman, whispered about when someone disappears from the leaderboard or limps out mid-WOD. But what is it really? And more importantly, can it be avoided? Overtraining Isn’t One-Size-Fits-All Let’s start with a hard truth: overtraining is relative. Your tolerance to training volume depends heavily on your current conditioning, training history, and…

Let’s be honest—getting older doesn’t mean you’re out of the game. But it might mean you need to change how you play it. If you’ve been part of the functional fitness community for over a decade, you’ve probably had the “aging athlete” moment. You know, the one where you realize your joints aren’t quite as…

Starting a new training program can feel like a leap. It’s exciting, a little intimidating, and—let’s be honest—occasionally sore. But if you want functional fitness to actually work for you, here’s the simple truth: you need to show up at least three times per week. Why Three is the Magic Number Functional fitness programming is built on progressive…

1. Be Prepared to Try Some Out Nothing beats firsthand experience. Drop in for a class—ideally at the time you’d normally attend—and then again during their busiest session. Observe how the coaches interact with athletes and how the community engages. The website might showcase certifications and accolades, but coaching quality reveals itself on the floor. Ask…

CrossFit affiliates are built around the group class model, but not every athlete fits neatly into that structure. Whether due to schedule constraints, training preferences, or focused goals, some members choose to train solo during open gym hours. And the good news is—yes, it can absolutely work. Many experienced coaches and managers have seen athletes…