CrossFit k2o

Here's Sherry doing a strict press.

No knees, no hips — just shoulders pressing the bar straight overhead. It looks simple but it's the lift that builds everything else.

Strict press is the one you don't think about until real life calls for it. Putting a box on the top shelf of the closet. Hoisting a carry-on into the overhead bin on a plane. Stowing a storage tote on the rafters in the garage. Lifting a bag of dog food onto the top of the freezer.

Most of the time when you need to put something overhead in real life, you can't use your legs. You're standing in tight space, or holding something you can't drop. It's just your shoulders doing the work. That's why we train it.

Charlene has been scaling back for a while. Working around an injury, following what her chiropractor told her, following what her coach told her, doing less than she wanted on days she wanted to do more.

Charlene loves heavy day. Anyone who's been in a class with her knows it.

Last week she got the go-ahead and hit a personal best on her power clean.

I saw her at the gym the next day and asked how she was feeling after it. She said "Great!"

The day after her best lift, she felt great. She spent months building back to it properly and that's what she got for it.

Every workout in here gets adjusted to your fitness, your skill, your injuries, whatever you walked in with, and that keeps happening for as long as you're here.

Let's leave some 🙌 for Charlene in the comments!

Three things get said to me about k2o, more or less in this order.

𝐘𝐨𝐮 𝐠𝐮𝐲𝐬 𝐚𝐫𝐞 𝐜𝐫𝐚𝐳𝐲. 𝐈𝐭'𝐬 𝐭𝐨𝐨 𝐡𝐚𝐫𝐝. 𝐈'𝐦 𝐭𝐨𝐨 𝐨𝐥𝐝 𝐟𝐨𝐫 𝐭𝐡𝐚𝐭.

They're the same sentence three times over. Underneath all of them is one fear: I'll be the worst one in the room, and everyone will watch me be it.

That's Greg at the front, Kelsey behind him, Aaron at the back. Same workout, three different weights, and they're all in different stages of their fitness journeys.

If you can walk in the door, we can work with it. We work with physiotherapists to get people back to normal life and back to training. If your doctor or your chiro has given you restrictions, bring them with you. Working around them is our job.

Almost everyone in that room right now said one of those three things before they came.

There's a bell on the wall at k2o. Aaron put it up a few months back and I was on the fence about it. I figured it would get rung for everything and stop meaning anything inside a week.

It hasn't. It only gets rung for one thing and everyone in the room knows it.

In one class it rang seven times.

Watch their faces. What's on the bar is different for every one of them and it makes no difference at all. The look is identical.

The bell is powerful not because of the sound it makes, but because of the celebration, the cheers from fellow members, and the satisfaction of doing a hard thing.

Leave some 👊 for Kelsey, Kelsey, Shannon, Joyce, Kricel, Charlene, and Derek!

Look at any class at k2o and you'll see people on different box heights.

Some jumping, some stepping up.

Box jumps aren't really about how high you can get — they're about your legs absorbing force on the way back down and getting your heart rate up.

The right height is whatever's challenging for you today, and step-ups do the same job if you want to skip the jump altogether.