• Reminder barbell club is Saturday 7 am. Cost is 20$!
  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
  • We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
  • Bring a Friend day is this Thursday! All classes are free to try!

Why do we use the GHD and why is it so benificial? Most people don’t even know why it is used or even how to do the movements correctly. Yes we try and talk about them and explain the right way but people still tend to struggle. Why is this?

Some things to think about with the GHD. One is this is a great tool for strength, most of you have found that out if you do too many hip extensions or GHD sit ups. But another way to look at it is that is isn’t as scary as a heavy barbell. If someone new comes along and they’re scared of a heavy deadlift. We can get them doing some hip extensions to get them there. Another benefit is the fact that your spine is unloaded. No weight on the spine makes it safer at times, and can allow you to make a mistake and not pay for it. If you’ve ever research movements on the GHD and seen people do back extensions where they actually round the back, that is the reason why they can. Spine is unloaded and they can round it, without injury and get the back stronger. Another reason we love the GHD is it allows you to understand how to control your body. Some people know how to move their body in space, others struggle.

If you look at this from a barbell movement, most people will look awful in and overhead squat with a PVC pipe, you give them a bar where they have some feedback and they can tend to get into a better position. With the GHD you don’t get any feedback, it forces you to get into a better position. Or it forces you to figure out how to move your body in better positions. It’s an all around great tool. Even though we go over these movements often, still might be nice to brush up and watch the videos, see if you can learn something new.


1. “Stormy Seas”
KBS 53/35 **70/53
Box jump 24/20
*8 min cap

2. Accessory
75-100 GHD sit ups
75-100 Hip extensions