924 CrossFit

⚔️ EVENT 2 REVEAL: BATTLE STATIONS ⚔️

Eight movements. Four athletes. Two choices each. Choose wisely. 👀

Event 2 is all about playing to your team’s strengths. Each athlete will take on two movements with 1 minute to rack up as many reps as possible at each.

The strategy matters just as much as the effort, which teammate are you trusting with each movement? 🔥

Score = Total Reps (1 Calorie = 1 Rep) Combined Across All Movements

Start planning your attack. ⚔️🍂

📅 October 17th
👥 Teams of 4 — 2 Male / 2 Female
📍 9:24 CrossFit
🔗 Registration is OPEN on Competition Corner — link in bio!

📣 SCALING DOESN’T MEAN LESS.

Workouts are designed to reach a certain stimulus; whether that is through achieving a specific time, number of rounds/reps, or developing a skill.

Scaling helps you get there. It means meeting you where you’re at and choosing the right version of the workout for your body, your experience, and your goals. 💪

The goal stays the same: to move well, train with intention, and keep making progress.

There’s no shame in scaling. It’s not taking the easy way out, it’s training smart. 🙌

Scale with purpose. Show up. Keep progressing.

ProgressNotPerfection

🤸 Why gymnastics for upper body strength and building muscle?

In CrossFit, we don’t just want strong arms, we want a strong, capable upper body.

Pull-ups, dips, handstand push-ups, muscle-ups, and other gymnastics movements require your shoulders, arms, back, core, and grip to work together to control your own bodyweight.

Isolated exercises (curls, tricep extensions, chest flys) absolutely have their place, but gymnastics teaches us to apply that strength through coordinated, functional movement. 🔥

The goal isn’t just to build muscle, it’s to build strength you can use.

Control your body. Build strength. Become more capable. 👊

💪 THURSDAYS ARE FOR THE PUMP.

Not every day needs to leave you lying on the floor. 😅

Thursdays at 9:24 are our Functional Pump Days, upper or lower body depending on the training we've done throughout the week. 🏋️‍♂️

It's a chance to slow things down, get some quality strength and accessory work in, give the body a little recovery from higher-intensity training, and let the mind relax. 🧠✨

Good music. Good people. Get a pump. Leave feeling better than you came in. 😎

Sometimes that's exactly what the body needs.

💭 DON’T FORGET HOW COOL THIS STUFF IS.

We get so caught up chasing the next PR, faster time, or harder movement that sometimes we forget to appreciate what we can already do.

You get to lift heavy things. 🏋️
You get to run, jump, climb, and move.
You get to challenge your body and discover what it’s capable of. 💪

There was probably a time when something you consider “normal” in class today felt impossible.

Keep chasing progress, but don’t forget to appreciate how far you’ve already come. 🔥🙌

🔔 Simple. Effective. Versatile.

Kettlebells rock! 💪

Swing them, carry them, press them, squat them, or change up how you hold them to create an entirely different challenge. From the front rack to goblet holds, suitcase carries, and overhead work, one piece of equipment can train the body in countless ways. 🔥

Sometimes the simplest tools give us the most options. 👊

🍂 EVENT 1 REVEAL: TANDEM ASSAULT 🍂

Time to see what you and your teammates are made of. 👀

Tandem Assault is all about synchronization, communication, and finding the right pairings to keep your team moving. Stay together, hit the standard, and keep grinding, because you can’t move on until the work is done. 🔥

Who are you trusting to go rep-for-rep with you? Tag your teammates below. 👇

📅 October 17th
👥 Teams of 4: 2 Male / 2 Female
📍 9:24 CrossFit
🔗 Registration is OPEN on Competition Corner — link in bio!

🚨 Heres your gentle reminder to squat below parallel in your workouts. Every. Rep. 😌

Yes, even when you're tired.
Yes, even when you're trying to move fast.
And yes, even when the coach isn't looking. 👀

The standard is simple: hip crease BELOW the top of the knees. ✅

Thank you Coach Jason for demonstrating what that looks like in this photo 👍😃

🎉 **IT’S FRIDAY!** 💪

Quick question: Did you get all the workouts in that you wanted to this week? 👀

If the answer is no, that’s okay! Life happens, schedules get busy, and sometimes the week doesn’t go exactly as planned.

But you’ve still got time to finish strong. 🔥

Join us for class today, or kick off your weekend with our Saturday 7:30 AM class.☀️🏋️

Don’t worry about what you missed, focus on what you can do next. 👊