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Over 14,000 independently owned CrossFit gyms can be found in locations around the world. CrossFit affiliates comprise a confederation of dedicated fitness practitioners united around the shared goal to improve health, happiness, and performance for anyone who walks through their doors.

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Workout of the Day


10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.

Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back

Workout Tips

Seminar photo


CrossFit courses and certifications are open to individuals and trainers seeking to improve their health and fitness through effective training and nutritional strategies.

CrossFit Certificate Courses Near You

Level 2

Barcelona, ES

September 11 - September 12, 2021
One Mile CrossFit

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Level 1

Roma, IT

September 11 - September 12, 2021
CrossFit Parioli

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Level 2

Rome, IT

September 18 - September 19, 2021
CrossFit Ardeatino

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Level 1

Cape Town, ZA

October 9 - October 10, 2021
Cape CrossFit

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Success Stories

Nuno Costa

“Being gay is not something that is easy … . If I can be an inspiration, a motivation, to somebody who’s kind of struggling, then I’m happy to be that.”

Jassim Zayed

“I kept imaging myself dead and people carrying me to my final resting place. And I kept imagining them complaining about this heavy person that they need to carry. … I didn’t want that to be my legacy.”

Haley Morrone

“Having a place where people can come and not just being judged on their physical capabilities but also giving a place to heal mentally and emotionally is what I wanted to foster, and I think CrossFit does that.”

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CrossFit is a movement with over 5 million athletes and over 14,000 locations across the planet.