CrossFit | PUSH BOX FITNESS

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Group of athletes running at PUSH Box Fitness

Just Because You Can Rx a Movement, Doesn’t Mean You’re an Rx Athlete

We love seeing it — that spark when someone finally gets their first pull-up, nails a string of double-unders, or hits their first clean...

Aidan Malody

Oct 87 min read

Aidan describing a workout just like Pepe Silvia

The PUSH Stimulus Decoder

Read the workout, train the intent. Keep time windows, pace (density), and clean movement—scale smart, stop slogging Rx, and build real speed, strength, and progress.

Aidan Malody

Sep 45 min read

From Centaur to Ligerxy: The Evolution of Hybrid Training

Centaur was the warm-up. Ligerxy is the main event. This 10-week hybrid CrossFit training cycle alternates strength and conditioning days, backed by WOD Science data — and built for real life.

Aidan Malody

Aug 146 min read

Stop Confusing CrossFit With The CrossFit Games

From garage-whiteboard beginnings to the spotlight of the 2025 CrossFit Games, this post reveals why everyday CrossFit and the Games are kin but not clones. Rediscover the 100 Words manifesto, navigate HQ’s missteps, and blend elite-level tactics with foundational training for smarter, sustainable gains.

Aidan Malody

Jul 317 min read

PUSH Box CrossFit coach resting between sets of bar muscle-ups

Why You're Still Average at CrossFit (And How to Fix It)

Not getting better at CrossFit? Here are 7 fixable habits keeping you stuck. Warning: this might sting—but we still love you.

Aidan Malody

Jul 165 min read

Half-Ass Warm-Up? Half-Ass Workout. Let’s Fix That.

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.

Aidan Malody

Jun 306 min read

From Ring Rows to Real Reps: How to Actually Build a Pull-Up

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.

Aidan Malody

Jun 167 min read

PUSH Box CrossFit member attempting a hang power clean.

Classic CrossFit vs. Hybrid Training — What Actually Works?

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.

Aidan Malody

Jun 26 min read

PUSH Box Fitness members pushing each other on a sled during one of our Queen Anne Bowl field day workouts

The 3 Things You Need for Training Longevity

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.”

Aidan Malody

May 275 min read

PUSH's 9-Week Cycle: Gråkappan

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...

Aidan Malody

Apr 67 min read

PUSH Box CrossFit's Upcoming 8-Week Cycle: The Druid

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

Aidan Malody

Jul 15, 20247 min read