the Coaches' office

The L-Sit is a great core exercise, but it’s also an exercise in humility—an ego gut-check, if you will. More than once I’ve been asked by a red-faced member who

We are going to be doing a lot of running at Alchemy this summer, and I should know because I do all of the programming (cue: the evil laughter)! Because

You’re in round four of an eight-round Tabata and you’re completely gassed. All of those super-fast reps you were banging out at the beginning have caught up to you and

We all want to be strong and fast, and to achieve those goals we’ll spend countless hours working on our strength and conditioning. We’ll skip and run and lift and

It’s the rare person who sees the words “assault bike” on the white board and smiles. For most, the assault bike is the gym villain—the bringer of cardio-hell/quad-burning nightmares. That’s

April’s skill focus is yet another gymnastics-based movement: the pull-up. This is the most sought-after skill for those entering the CrossFit world. It also happens to be one of the