Warming up isn’t optional. It’s how your body preps to lift, move well, and stay injury-free. Skip it or half-ass it, and you’re basically asking cold muscles and stiff joints to perform. Get your temp up, wake up your nervous system, and prime your body to actually train.

Struggling to move from ring rows to real pull-ups? You’re not alone. Ring rows build general strength but don’t directly develop the strict strength and control needed for pull-ups. Kipping pull-ups require solid technique and strength, not just momentum. Overusing bands can stall progress and increase injury risk. Learn how to train smarter, build strength-to-weight ratio, and get closer to your first pull-up with purpose and patience.

Everyone says they want strength + metcon — but what if that format is actually holding you back? We break down a real study comparing classic CrossFit vs. a smarter hybrid approach… and what it means for your training.

The PRs slow down. The playlists repeat. The excitement fades. So how do you keep training for the long haul? You anchor to your why, lean into discipline, and surround yourself with the right people. This is how longevity is built — even when it’s not “fun.”

Not Milkshake, but Milchick. This is what happens when you binge-watch Severance because your wife is out of town and you want to know...

More information on the next 8-week training cycle at PUSH Box CrossFit which involves German Volume Training and The Norwegian 4x4.