1. Sled Pulls - work the upper body (the back, shoulders and arms) and core stabilizing muscles, with hips and legs assisting.
2: On the "rig" there are a variety of gymnastics movements. Here is the back swing to a toes to bar movement. The toes come up to the bar on the forward swing.
3: Another conditioning piece in CrossFit is jumping rope. At Tangletown, we like single unders and double unders, and teach how to get the rope underneath your feet twice on every jump which is great for cardio.
4: Olympic lifting- CrossFit uses the clean & jerk and the snatch for a few of our many barbell lifts. Pictured here is the finish to a clean and jerk movement. These types of lifts can be used to improve strength, speed and power as well as enhance high-intensity exercise endurance, recover more quickly and handle higher amounts of training to reach your health and fitness goals faster.
5: Barbell lifting- includes squatting and deadlifting. Pictured here is a front squat which helps to promote strength and power and they are a great exercise for developing the quads.
6: In CrossFit, the goal is to try and use a variety of movement as many different ways as possible. Here is a snatch but substituted with a dumbbell instead of a barbell.
7: CrossFit includes three main areas of fitness: Olympic lifting, gymnastics and metabolic conditioning. The image here is the assault bike. We also use rowers and when possible, and at times, running and swimming are incorporated too.
8: Box jumps, jump overs, and step ups are also exercises we use in our training. Plyometrics, or jumping exercises, push your muscles to the max, helping increase your power, strength, and speed.