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Woo City CrossFit

Technique breakdowns, warm-ups, conditioning and recovery, chalked up on the board every week by coaches who actually train.

Black exercise mat on wooden floor with red kettlebell and houseplants

Fitness

A Beginner CrossFit Workout at Home You Can Scale and Repeat

Build a beginner CrossFit WOD at home with a simple warm-up, low-skill bodyweight circuit, scaling options, and cues for pacing and safer movement.

Oct 12, 20266 min readHeather Jolson

Station 1 Fitness 186 articles Station 2 Wellness 20 articles Station 3 Trends by Scarlett 14 articles

186 articles

Fitness

CrossFit technique, barbell work, warm-ups, conditioning and strength plans for every age.

All Fitness

CrossFit athlete doing cat cow stretch during a gym warm-up

Fitness

Cat Cow Stretch in CrossFit: Wake Up the Spine Before the Barbell Gets Heavy

A practical CrossFit cat cow stretch guide for spinal control, breathing, warm-up timing, coaching cues, scaling, and common mistakes before training.

Jul 24, 20264 min read

CrossFit athlete holding a controlled crab walk position in a gym

Fitness

Crab Walks in CrossFit: Keep the Hips Up Before the Shoulders Quit

Jul 24, 20264 min read

CrossFit athlete doing thread the needle thoracic rotation on a gym mat

Fitness

Thread the Needle in CrossFit: Rotate the Upper Back Without Twisting the Hips

Jul 23, 20264 min read

CrossFit athlete demonstrating a controlled scorpion stretch in a gym

Fitness

Scorpion Stretch in CrossFit: Rotate the Hips Without Yanking the Low Back

Jul 23, 20264 min read

CrossFit athlete doing world's greatest stretch warm-up in a gym

Fitness

World's Greatest Stretch in CrossFit: Open the Hips Without Rushing the Twist

Jul 23, 20264 min read

20 articles

Wellness

Recovery, food, sleep and the habits that keep you training for the long haul.

All Wellness

discover 3 powerful yoga poses designed to enhance spinal mobility, improve flexibility, and promote overall back health. perfect for all levels.

Wellness

3 Powerful Yoga Poses to Improve Spinal Mobility

Dec 14, 20255 min read

discover the essential exercises to focus on at age 30 and learn how to adapt your workout routine as you grow older for optimal health and fitness.

Wellness

The Exercises to Prioritize at 30—And the Ones You Must Adapt as You Age

Dec 13, 20255 min read

discover 3 effective equipment-free exercises recommended by a pilates instructor to build real strength and power for individuals over 40.

Wellness

Over 40? These 3 Equipment-Free Exercises Build Real Power, Says a Pilates Instructor

Dec 13, 20254 min read

discover how this mobility flow enhances performance by strengthening long muscles, proving that a long muscle is a strong muscle.

Wellness

This Mobility Flow Boosts Performance Because “A Long Muscle Is a Strong Muscle”

Dec 13, 20255 min read

14 articles

Trends by Scarlett

Scarlett Trudell’s column on the workouts, methods and moves everyone is talking about.

All Trends by Scarlett

discover 4 effective standing exercises that help maintain high fitness levels well into your 60s, promoting strength, balance, and longevity.

Trends by Scarlett

These 4 Standing Movements Keep Fitness Levels High Well Into Your 60s

Dec 13, 20254 min read

discover the 5 essential daily exercises every man over 55 should practice to maintain strength, improve mobility, and enhance overall health.

Trends by Scarlett

The 5 Daily Exercises Every Man Should Practice to Maintain Strength After 55

Dec 13, 20255 min read

discover why these 5 walking exercises are more effective at strengthening your core than traditional ab routines for individuals over 60, promoting better balance, stability, and overall fitness.

Trends by Scarlett

Why These 5 Walking Exercises Strengthen the Core Better Than Ab Routines After 60

Dec 13, 20255 min read

discover 5 effective bed exercises designed to target your lower belly and boost fitness after 60. easy, gentle routines to help you stay active and healthy.

Trends by Scarlett

Lower Belly Targeting Made Easier With These 5 Bed Exercises After 60

Dec 12, 20256 min read

Who writes the board

Coaches on the floor

Shaun Ingraham 102 articles At 32 years old, I’m a dedicated Hyrox enthusiast who thrives on challenging workouts and pushing my limits. Combining passion and discipline, I’m always seeking ways to improve my performance and overall fitness. Scarlett Trudell 98 articles A 41-year-old fitness coach passionate about Yoga and Pilates, with a strong dedication to CrossFit practice. Helping others achieve their best physical and mental well-being through balanced training and mindfulness. Heather Jolson 22 articles Dedicated fitness writer and passionate CrossFit enthusiast with 36 years of life experience, committed to inspiring others through engaging and informative content.

Training log

Woo City CrossFit

A Beginner CrossFit Workout at Home You Can Scale and Repeat

Fitness

Cat Cow Stretch in CrossFit: Wake Up the Spine Before the Barbell Gets Heavy

Crab Walks in CrossFit: Keep the Hips Up Before the Shoulders Quit

Thread the Needle in CrossFit: Rotate the Upper Back Without Twisting the Hips

Scorpion Stretch in CrossFit: Rotate the Hips Without Yanking the Low Back

World's Greatest Stretch in CrossFit: Open the Hips Without Rushing the Twist

Wellness

3 Powerful Yoga Poses to Improve Spinal Mobility

The Exercises to Prioritize at 30—And the Ones You Must Adapt as You Age

Over 40? These 3 Equipment-Free Exercises Build Real Power, Says a Pilates Instructor

This Mobility Flow Boosts Performance Because “A Long Muscle Is a Strong Muscle”

Trends by Scarlett

These 4 Standing Movements Keep Fitness Levels High Well Into Your 60s

The 5 Daily Exercises Every Man Should Practice to Maintain Strength After 55

Why These 5 Walking Exercises Strengthen the Core Better Than Ab Routines After 60

Lower Belly Targeting Made Easier With These 5 Bed Exercises After 60

Coaches on the floor

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