In CrossFit, a warm-up is intentionally designed to be much more than just raising body temperature. It prepares the athlete physically, technically, and mentally for the workout. Several reasons explain why it carries more purpose than a traditional warm-up. 1. Movement Preparation - CrossFit workouts often include complex, multi-joint movements like squats, Olympic lifts, gymnastics, and running.The warm-up introduces the same movement patterns that will appear later in the workout so athletes can rehearse them with lighter loads or simpler versions. Examples: - Air squats before barbell squats - PVC pipe drills before snatches - Hollow holds before pull-ups This helps the body groove the correct motor pattern before intensity increases. 2. Mobility and Range of Motion Many CrossFit movements require significant mobility (hips, ankles, shoulders, thoracic spine).Warm-ups often include mobility work so athletes can safely reach the positions needed for lifts and gymnastics. Without this preparation: - squat depth suffers - overhead positions become unsafe - efficiency drops 3. Neurological Readiness Explosive movements (like cleans, box jumps, or sprints) require the nervous system to be ready.Gradually increasing intensity in the warm-up activates the nervous system so power and coordination improve. It prepares the body, practices the movements, and primes the athlete for performance. 4. Lastly, but not leastly, the warmup provides the opportunity for you to assess every athlete's strength, skill, and mobility. This early assessment of each athlete performing the same movement patterns performed in the workout will inform you of which athletes will need extra assistance for: - workout adjustments to accommodate limited mobility - workout adjustments so the athlete can maintain the intended stimulus of the workout - workout adjustments for newer athletes so they can "WIN" every time they workout

Hi! I'm Rosa. I live in Conroe, Texas with my husband and 7-year-old daughter. I began CrossFit in 2012 after being diagnosed with late onset Type 1 Diabetes. In doing research how to best manage the disease, I began to look into CrossFit and joined my local affiliate in Easton, PA. Within a few months, I fell in love and have been coaching ever since! I truly believe the Lord has placed CrossFit in my life. 🙌 The love and support from the community as well as the mental and physical strength this sport has taught me, helped me overcome stage 3 and stage 4 cancer. Currently, I’m in my last year of Spiritual Leadership School and transitioning to becoming part owner of my very first CrossFit! I’m looking forward to being a part of this online community and meeting like-minded people in this industry!

I’m Mike, I started my CrossFit journey in 2009 after being hit by a drunk driver at 45mph while standing on the side of the road. The role CrossFit played in my recovery made me passionate about bringing it to other people. In 2014 I purchased Sanctum CrossFit in Prosper TX and built it to over 400 members by 2024 as an owner and active coach. We did this through proven systems, excellent coaching, and with a servant mindset. After closing that chapter of my life I realized the gap in the industry of coach development. There is a real lack of resources and mentorship to help CrossFit coaches accelerate their journey to excellence. We aim to change that here with resources and mentorship to help CrossFit coaches of all levels stay fresh and continually improve their game!