What does it actually take to level up in CrossFit?

From Open athlete… to Quarterfinals… to Semifinals… and beyond. We break down the 2024 season workout by workout to expose what really separates levels.

Spoiler: it’s not just your muscle-ups.

In this episode we cover:

• Why GPP is the foundation for everything
• Movement efficiency vs. movement obsession
• How pacing mistakes end seasons
• The role of body language and athlete IQ
• Why you have to “earn the right” to show your strengths
• What actually changes when you go from Quarterfinals to Semifinals

We’ve seen beginners become Games athletes.
There is a natural order to progression, and you don’t get to skip steps.

If you want to understand where you are on the ladder… and what it takes to climb to the next rung… this episode is for you.

The Crossfit Games Open has started! Misfit coaches are here to breakdown Open WOD 23.2 and give tips and tricks to have your best performance.

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Misfit athlete Paige Semenza drops by the studio to talk about her season so far as well as the training and lifestyle changes she implemented over the last season to help her finish 9th in North America after the 2022 Crossfit Games Quarterfinals

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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On today's episode we answer your questions from Instagram!

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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The CrossFit Open 25.3 delivered what many coaches are calling one of the best-programmed workouts in recent memory - a beautifully balanced challenge that created meaningful separation between athletes while remaining accessible to the broader community.

This final Open recap dives deep into what made 25.3 exceptional: the perfect blend of loading, metabolic demand, and skill requirements that put the fittest athletes in that brutal 10-12 minute time domain while offering a 20-minute cap for others to chase. The unexpected hero (or villain) of the workout? Wall walks, which proved to be the true separator among competitors.

Beyond just analyzing the workout, we explore a fundamental fitness truth: sticking feathers up your butt doesn't make you a chicken. Many athletes know which weaknesses they should address but avoid doing the necessary work. Whether it's improving shoulder mobility before attempting wall walks or developing proper positioning for deadlifts, addressing these fundamental limitations is crucial before attempting to build strength on a faulty foundation.

Looking at the Open programming as a whole, we break down how CrossFit successfully tested athletes across different time domains and energy systems. While some critics noted the absence of a traditional one-rep max strength test, we explain why the Open's approach to testing strength through sustained output makes perfect sense in identifying well-rounded fitness.

As we celebrate our leaderboard winners receiving exclusive new Misfit Athletics gear, we're also announcing the launch of our Off-Season Block 1 programming and Misfit Affiliate Ulysses Phase on Monday, March 24th. Ready to address the weaknesses the Open exposed? There's no better time to start the consistent, year-long journey that truly moves the needle on your fitness.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

Join your fellow Misfits on Telegram, today! It's Free! https://t.me/+4jt4uAMmtFA5NGQ5

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Thanks for all of the great questions we received on Instagram! In this episode, we cover topics from training as a masters athlete, to getting better at the Assault Bike to nutrition during your training days. Enjoy.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

Join your fellow Misfits on Telegram, today! It's Free! https://t.me/+4jt4uAMmtFA5NGQ5

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Misfit Athletics Programming:
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The goon squad from is joined by honorary goon Caroline Spencer to talk about Crossfit Team Semifinals.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

Join your fellow Misfits on Telegram, today! It's Free! https://t.me/+4jt4uAMmtFA5NGQ5

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Misfit Athletics Programming:
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Misfit Affiliate Programming:
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Crossfit Games Open 21.2 is here! Misfit HQ coaches break it down and share their tips for success in movement and mindset.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

Join your fellow Misfits on Telegram, today! It's Free! https://t.me/+4jt4uAMmtFA5NGQ5

Save on the best supplement in the game: https://gorillamind.com/MISFIT

Misfit Athletics Programming:
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https://misfitathletics.fitr.training/t/misfitathletics/

Misfit Affiliate Programming:
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Misfit Apparel at sharpentheaxeco.com
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Thanks for clicking like and don’t forget to subscribe!