- Pull-Up: Officially with palms facing you, you reach for an overhead bar, hang for a millisecond (so there's no cheating by using momentum from pushing off the floor) and pull yourself up till your ...

CrossFit involves speed, heavy weights and high reps, so coaches want to make sure you know the basics to avoid injury. I found out I had to take Elements, a six-class course about CrossFit's history, ...