News & Updates
Mastering the Bar Muscle-Up
Build the Strength, Mechanics & Mobility to Get Over the Bar — and Anything Else in Your Way Bar Muscle-Ups are one of the most rewarding skills in CrossFit. They’re dynamic, demanding, and yes — a little dramatic when done right. But this isn’t just about flashy...
Rise to the Rings: Mastering the Ring Muscle-Up
The ring muscle-up is one of the most iconic and impressive movements in CrossFit. It’s a full-body challenge that combines pull, push, and transition strength—making it a true test of athleticism. Let’s be honest: most of us do CrossFit because it challenges us. We...
Skip to Progress: Mastering the Double Under
If you’ve ever been whipped by a skipping rope mid-WOD, or stared at the rope in frustration while everyone else keeps bouncing, this one’s for you. Double unders can be one of the most frustrating skills to learn—but when it clicks, it’s a game-changer for both your...
Swing Into Strength: Mastering the Kipping Pull-Up
If you want to move more efficiently on the rig, crush WODs with pull-ups, or finally learn how to link reps with confidence, this blog is for you. Kipping isn’t just about momentum—it’s about timing, control, and using your whole body properly. Whether you’ve...
Pressing to Progress: Mastering the Handstand Push-Up
Handstand Push-Ups (HSPUs) are one of the most iconic gymnastics skills in CrossFit—part strength, part technique, and part guts. Whether your goal is to get your first rep or link together a set in a WOD, this guide will help you understand what matters most and how...
Upside Down for Progress: Mastering the Handstand Walk 🤸♂️
Handstand Walks are one of those movements that look flashy—but they’re built on boring basics done well. At CFA, we see the HS Walk as more than just a party trick. It’s a test of control, strength, and coordination. Whether you’re working toward your first few steps...