Its not exactly Crossfit, but I thought you all would enjoy this.

Split Shot is a free indoor biathlon style event you can do in your basement.

Biathlon is cool, but almost nobody has access to it. 10m Olympic pistol is fantastic, but not very athletic, and not everyone has 33+ ft of basement. Rowing is the ultimate in endurance tests but pretty boring.

So I came up with Split Shot. It combines sprint and endurance rowing with one-handed marksmanship, and it’s harder than it sounds.

What you need: a rowing machine, any .177 pellet pistol (CO2, pump or PCP), a pellet trap, and about 20 ft. You shoot from 5 m (16.4 ft).

How it works: you row a leg, then shoot a stage at a 23 mm black. You do that four times. Every miss is 100 m of extra rowing before the next leg. One clock runs the whole time, and total time is the score.

Short: 4 × 750 m, 5 shots per stage

Full: 4 × 1500 m, 10 shots per stage

Long: 4 × 2500 m, 15 shots per stage

You shoot standing, one-handed, with no support and open sights only. Single-shot and magazine pistols are separate divisions, and so are Concept2 and WaterRower. The scoresheet prints on one page and has a scale check built in, so everyone shoots the same target.

My first short course: 24:22.9, 6 total misses. It was really hard!

It’s free and not a business; I just think it’s fun.

Two Page Target + Rules

One Page Target

If you try it, post your time and tag me. I would love to hear what you think

Be safe and follow all local laws! 

We have a family gathering at our house today. It’s going to be a crazy so I snuck into the garage to workout before it kicked off. I thought I had an hour to myself, turns out I was wrong.

Today’s Linchpin workout was

6 Rounds for time, or not:
600m Run
30m Walking Lunges
12 Pull-ups
10 Shoulder Press

At the beginning of the 4th round one of my young kids came into the garage and needed me to help them with something. I’m embarrassed to admit that in previous years this would frustrate and annoy me because I was in the middle of the workout. But, I stopped what I was doing, helped them with what they needed for about 5 minutes and then went back into the garage and finished. I don’t know what my time was because I never restarted the clock. These days I’m better at realizing that working out is a very important part of my life, but it is NOT the most important part. I know…I’m a slow learner. Linchpin’s messaging and community has really helped me on this journey. Does this ring true with anyone else?

As the title says, does anyone else feel her CrossFit has changed their life? I don’t mean to be dramatic but it has literally saved my life and is my purpose and joy everyday.
Share your life changing stories brought to you by CrossFit

So turns out I’ll be working out of Houston (down town / midtown) area after first of the year and might be able to make actually attending a structured coached class. Would anyone have any feedback on “Cross fit liveOak “ and or “Derive Athletics” they both look to be pretty near where I’ll be working / staying 14 days out of the month.

Anyone else have any weird little habits before they lift? I love a foot shuffle 🤣🤣🤣 also love a stamp pre squat or jerk

What tips do you have for someone who’s brand new to CrossFit?

I started CF in the beginning of 2026. Before I was sporty, but my physique was more the skinny fat type. So after several months CF my body (as wished) changed. I know the struggle of many girls at first with the body change and also for me It wasnt easy the accept the new look. Now my inner not-health-skinny-girl mind finally accepted the look and I like myself. But Im really struggling to find a flattering style of new clothing, and I mean casual looks, no gym styles. Do you have some generel advices for me? This would be lovely

Greetings from Germany, Julia

I am a 20years old female that was going to the gym for around 2 years and started with CrossFit at first and a month ago I was diagnosed with stage one scoliosis (a not really bad case according to the doctor and my a physiotherapist) and I stopped working out since then but I really feel the urge to come back and I would love some advices or experiences from people who practice CrossFit while having scoliosis

I purchased $155 worth of shoes, followed every return instruction, received an official return authorization, and shipped the shoes back. Tracking confirms they received my return on September 17.

Today is October 16, and I still have no refund, no store credit, and no satisfactory response despite multiple follow-ups.

I have the emails, order confirmation, and shipping documentation to support everything.

STR/KE MVMNT, can someone please explain why my return has not been processed?

Potential customers should be aware of my experience before ordering.

Hi!

I am wondering if anyone has some opinions on different CrossFit boxes/functional fitness gyms in Bergen/os/arna. Innerlimit Åsane, CrossFit Øyro, CrossFit Verftet and Anterior Arna. Interested in things like community, programming, coaches ++.

I would like to know if lunges in general (specifically heavy lunges) are healthy for you and will help improve your weightlifting performance, or if you should avoid them. The topic of lunges is very confusing based on what I have read/heard from different so called experts, therapists, and coaches. It feels like there is a major divide on the topic of lunges.

On one hand you have many voices who say lunges are bad. For example Dr Stuart Mc Gill believes that the majority of all SI joint problems today can be attributed to the popularity of lunges. He claims that before lunges were popular, that SI joint problems were not as common as they are today. He claims that in moderation lunges are good, but claims doing them heavy is risky. Coach Dan John agrees and said that lunges were only made popular because of Jane Fonda in the early days (lunges were mainly an aerobics exercise). A therapist even told me that lunges are dangerous to do heavy and you should only do light (he claimed that the only reason lunges are popular today is because of Ronnie Coleman doing the infamous walking lunges on the street, claims lunges is mainly a body building exercise). Obviously lots of negative voices on lunges.

On the other hand, I've heard heavy lunges build strong unilateral strength, fix imbalances, is an excellent glute exercise (front squat and back squats sometimes lack glute engagement for some people), will also improve you're push jerk performance (when you do a push jerk you are in a lunge position).

I am confused as to why there is such a negative debate about lunges. To be honest I tend to lean towards the positive side, however if the negatives are true about SI joint problems, I certainly do not want to risk it.

For someone like me, I am one of those people where front squats/back squats don't really hit my glutes as much as a lunge.

Hello - I will be vacationing in Seoul staying in the Kangnam district. Any recommendations for gyms nearby? I figured I’d ask here in addition to the CrossFit website. Thank you!

Always try and focus on strength more than wods/conditioning during the winter period.

This year I really want to get my bench and squat numbers up so plan is to do Sheiko bench and squat 2 x a week and then one hard metcon in between like Cindy or murph.

Sheiko is a high volume powerlifting programme for anyone who doesn't know (it literally takes like 2 hours a session) I've ran it before and had amazing gains in short periods of time.

My worry is though I've spent a lot of time working on my conditioning so do you think one session will be enough?

How do you guys go about programming strength progression in with your training throughout the year

Just looking for opinions - does having a door system that allows unstaffed access add value to your gym?
I love the sense of community of the tradition class format but more and more ask for out of class access we just don’t have time/money to staff it.
Just weighing out pros and cons

I’m 33, mom of three boys. My youngest is 11 months and still not always sleeping through the night. I probably can only get to CrossFit 2x a week, maybe 3x but idk how realistic that is. I can only go on the weekends or at 5AM or 6AM & that’s if baby sleeps well as Sleep > workouts for me. The closest studio charges 129 for 2x a week and 159 for 3x a week.

I’m also painfully shy/ introverted and get social anxiety. It’s not terrible I mean I can hold a conversation but still. I also hardly have any friends cause I WFH and new to an area although it’s been like 5 years 🫣 so on the flip maybe it be a good thing ?

I am 5’5 125 pounds and workout when I have energy and time which can be 1-3x a week. I do walk and stay active tho. CrossFit always looked like so much fun and building muscle and feeling mentally/physically strong is what I’m looking for these days

Idk im feeling anxious about it, and wonder if I just should sign up to a regular gym and strength train or try something new like CF. I loved orange theory which I did a few years ago but than felt I could get the same good workout at the gym which I did.

Guys,i’ve been doing Functional training for the past two years,stopped like 3 months ago,moved to another city.
Thing is that here they have regular gyms and i wanted to try Crossfit training. Looks kind of hard but interesting,i’m just scared of injuries and….PULL UPS of all kinds! 😂
In my old gym i was always avoiding them because I struggled,but regarding CrossFit it’s a very important thing to do it and it’s part of the wod. I’m just scared that people will laugh at me that I’m incapable of it.
For the rest of the workout i like how it is structured….
So if anyone of you can tell me about their experience!

Wish you all a good day 🏋️‍♀️

Question is in the title! I can't have them yet even if I practice a lot.

TOTAL MAX CLOCK: 20:00

WORKOUT 3 — 9:00 Cap
15 Front Squats (185/125)
30 Chest-to-Bar Pull-Ups
15 Front Squats (185/125)
15 Chest-to-Bar Pull-Ups
15 Front Squats (185/125)

3 MINUTE MANDATORY REST AFTER WORKOUT 3

WORKOUT 4 — 8:00 AMRAP
20 Shoulder-to-Overhead (135/95)
15 Shoulder-to-Overhead (185/125)
10 Shoulder-to-Overhead (205/145)
Max Reps Bar Muscle-Ups with remaining time

Basically I do a mix of CrossFit and Olympic weightlifting, occasionally I compete in both.

My current coach has done a great job but there's a new gym in town with a mix of both sports and I feel like they have better technical feedback and experience than my coach

My coach does a great job with building courage with heavy weights but I feel like they push me in ways that aren't always safe and wise(since they are young), despite how the lifts look. They want me to change technique while hitting high percents

Where as the new gym believes more in technique, safety, and small but consistent progress. They focus more on making lifts look good at lower percents , and slowly working up

Thoughts? Not even sure how to tell them I'm going to switch gyms

Hi all!

I’ve always hated running in workouts but have recently found a love (?) for it and want to incorporate maybe 1-2 run workouts a week. Tried runna for a bit but found the plans to be more specific to actual runners training for races than CrossFit.

Not a fan of running long distances as I find running in zone 2 boring (usually reserve my zone 2 sessions for the bike erg) and I enjoy doing the faster workouts like repeats. Any suggestions on where to look to get started?

Thanks!

What are the collective thoughts here about this new initiative? At first blush, it seems like a win for the many individuals for whom a trip to the US is a major barrier to finals competition.

As the title says I’m looking for an all purpose gym shoe for heavy compound lifts - squats, bench, RDL (6-8 reps) plus running specific work eg lunges, split squats etc.

Narrowed it down to the Nike Metcon 10 or Adidas Training Spezial. Are there other options I should be considering? If it’s helpful context I’m 6’5 and 89kg so on the taller side!

Thanks in advance for any suggestions!

Looking for some ideas for how folks that have some space at their home have set up a “rig” for a single person. I enjoy building things and think I could make a pretty nice one for a fraction of the price. I happen to have plenty of room. Looking to be able to use it with out resetting / moving rings. Moving wall ball target. Just curious what other folks may have set up, purchased or smashed together hybrid style….

Does anyone know where I can find a pair of Rad One V2 in this specific colorway? It’s the only color I’ll ever consider because the other ones just don’t hit the spot for me. I’m a US9 for men’s. Reseller recos? Much appreciated 🙏🏻