Mobility and Warm-up: The 367 CrossFit Approach
A good workout starts long before you lift heavy. We prioritize mobility and active recovery to prepare your joints, prevent injury, and help you move without restriction.
Swole and flexy. This video demonstrates key mobility stretches like the lizard stretch and squat-to-stand. We incorporate mobility training before workouts to improve your range of motion and end-range strength.
Did you know? A proper warm-up is the secret to unlocking peak performance. Here you can see our members going through dynamic movements to get their bodies ready for the workout.
Why should you stretch? This video explains the importance of flexibility for both body and mind. Stretching improves performance, aids recovery, and helps prevent injuries.
Our coach explains why we superset compound movements like squats and deadlifts with core holds. This not only compounds your gains but also helps release stress on the lower back.
A member demonstrates a banded glute bridge hold. This is a fantastic activation exercise we use in our warm-ups to fire up the glutes before a heavy squat or deadlift session.
The plank hold is a fundamental core exercise. Here, a member holds a solid plank, engaging his entire core. A strong core is the foundation for almost every movement we do.
Who doesn't love a good deadlift and squat workout? This video introduces the concept of pairing these heavy lifts with core work to maximize your gains and protect your spine.
A member performs a weighted wall-sit hold. This isometric exercise is brutal but incredibly effective for building quadriceps endurance and mental toughness.
The side plank hold is another great core stability exercise we incorporate. It targets the obliques and helps to build a strong, stable torso for lifting and everyday life.
An example of our core and accessory warm-up. We start sessions with movements like BB Good Mornings and loaded step-ups to activate key muscles and prepare the body for the strength work ahead.
About Move Better, Feel Better
Mobility isn't just about touching your toes. In our classes, we integrate specific warm-up drills—like lizard stretches and banded glute bridges—to fire up your nervous system and stabilize your joints before you ever touch a barbell. It is exactly why our members walk in feeling stiff and walk out moving freely.
We see a lot of people come in with tight hips or lower back pain from sitting at a desk all day. That is why we do not just jump into the heavy lifting. We treat mobility as the foundation of your training. Whether it is a 'Cat and Camel' stretch to open up your spine or a 'Thread the Needle' pose to improve thoracic rotation, every movement has a purpose.
Our programming is designed to undo the damage of a sedentary lifestyle. We use dynamic warm-ups and accessory movements to wake up your glutes, stabilize your core, and prepare your shoulders for overhead work. When you pair compound movements like squats and deadlifts with targeted core holds, you do not just get stronger. You get resilient.
We know it can feel intimidating to start, especially if you think you are not 'flexible enough.' Here is the truth: you do not need to be flexible to start. You just need to be willing to learn. Our coaches will scale every single movement to your current range of motion. We focus on technique and form over ego, ensuring that every session is safe, effective, and tailored to where your body is today.
367 Crossfit
We are the crew at 367, and we do not just count reps here. We are obsessed with how you move because we want you training for the long haul, not just for the next workout. Come see why we skip the mirrors and focus on the real grind.
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