The goal of this page is to help you understand the CrossFit lingo you'll hear around the gym and to make you more familiar with the mobility and stretching we do prior to class.

BOX = CrossFit lingo for Gym

WOD = Workout Of The Day

AMRAP = As many rounds as possible or as many reps as possible.

EMOM = Every minute on the minute.  Let's say it's a 10 minute EMOM of 5 burpees, that means you'll do 5 burpees every minute for 10 minutes, in the time remaining each minute you rest.

Tabata = 4 minute workout where you do 20 seconds of work followed by 10 seconds of rest, you do this 8 times to equal 4 minutes.

RX = As prescribed.  Every workout is designed with a certain weight or movement in mind. If you do the workout exactly as it's prescribed, that's RX.  BUT don't get caught up on this, you should only do a workout that you are able to do with a hard effort.  If you can barely do Double Unders and the workout calls for  double-unders, DO SINGLES.  The goal is for you to get a great workout, not be able to put RX next to your name.

Looking for more answers, just Google CrossFit lingo and you'll find all sorts of guides, or just ask one of the trainers.

Now onto mobility

What's the "Mobility Thing?"

I like to call Mobility, stretching on steriods.  As kids we learned all sorts of static stretches that were supposed to warm us up, well these are some of those same stretches but with a different and better angle.  Simply said it's the sweet pain of breaking up the fascia surrounding the muscles and lubricating our joints before we tackle the WOD. Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive WODs. 

What exactly is mobility?

Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What is the difference between stretching and mobility?

Well, according to Dr. Kelly Starrett, DPT: Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

By engaging every joint in your body the correct way you drastically decrease your chance of injury. With full joint mobility, there is very little of the “out of position” awkwardness that’s at the heart of many injuries. Too often, injuries occur because we make sudden movements along incorrect joints – twisting with the lumbar spine instead of the thoracic spine, for example – due to lack of joint mobility.

It increases the efficiency of your movement. Learning how to move your joints along their predetermined pathways means smooth, clean, unimpeded movement. When you pick up something heavy with your hips instead of your lower back, your only impediment is the weight itself; there are no structural deficiencies getting in your way and making it even harder and the risk of injury even higher. You still have to work against the load, but your efficiency is no longer hamstrung by the use of the wrong joints in the wrong places.

It increases your performance. Understanding the proper role of each joint and muscle group – and how to engage and activate them in your movements – results in massive performance gains. Your bench press will soar once you grasp the importance of the shoulder blade retraction; your vertical leap will jump once you learn to start extending your hips. And besides, you can’t expect to perform on any level if you’re sidelined with a mobility-related injury or if your movements are grossly inefficient.

It will increase your range of motion – your active flexibility. Static flexibility has its place, but for an athlete (or anyone moderately active, really), mobility is far more important. It’s similar to the question of isolation exercises versus compound exercises. Which are more applicable to the real world? Which more effectively mimic the movements you’ll make in your daily life? Static stretches are a bit like isolation exercises, while mobility prepares you for the rigors of real movement.

The best resource for ANYTHING mobility is Dr. Kelly Starrett’s website: http://www.mobilitywod.com/. Look up his videos on YouTube as well   The Mobility WOD site is updated every day with a new mobility exercise and video! The Search function will allow you to search for mobilizations focused on specific movement problems, injuries, or body parts.***

Here are a few of the most common move's you'll see us doing, and then below that are a few good links to other websites.

The Pigeon

Couch Stretch

3-Way Shoulder Stretch

PVC Pass-Through's


For Foam Rolling, please refer to YouTube for methods to rollout different muscle groups