This is an excellent drill for skill work OR for a scale during a WOD, courtesy of Sam Dancer and CrossFit Gymnastics!

Today's #WODoftheWeek is a Ben Bergeron original called Clean Slate. Good luck, and HAVE FUN!

The rope climb is often underestimated and is primarily a LEG EXERCISE when performed correctly! Keep up with Wisdom of the Week for tips and appropriate scales.

Push-ups from the knees are an EXCELLENT way to practice full range of motion push-ups without sacrificing your core stability and good back position. Check out the video to see how to properly perform this scale, and read the blog to learn more!

Last week we talked proper push-up technique, and this week we move on to the best scaling options for push-ups. Throughout the next 3 weeks we will demo push-up scales and explain WHY they are most effective.

Need a good laugh?? Check out some of our bloopers while filming Wisdom of the Week videos (trust me...we have A LOT)!

We are closing out the strict muscle-up series with a banded saddle muscle-up! Pair this with the russian dip and our original transition drill to finally get that first strict muscle-up!

Three competitions, three weekends. See why it's good to get out of your comfort zone and into the fray when it comes to competing in CrossFit. Besides, what have you got to lose? It's about being in a place with friends, no the placement on the podium. By: Danna Mazzola

Still struggling with the turnover in your strict muscle-up?? Marc & Aimee detail the Russian dip on today's Wisdom of the Week. This skill allows you to support your full body weight while practicing the turnover on a steady surface before moving to the unstable rings.

This week we take a long, hard look at the muscle-up transition, which prevents many people from performing it successfully. Here's one drill to help get the feel of keeping the rings close as you transition from the pull to the turnover. Good luck!!!

Should I become a CrossFit coach? It's a tough answer and differs from person to person. Here's my personal take on it....by: Cam King

How to perform a handstand push-up, part 1. Watch our video series on tackling some pristine movements, such as the HSPU - an excellent CrossFit gymnastics movement to learn. Follow us on Youtube and Twitter @VoyEdgeRX

Guest Blog Post By CrossFit Coach: Danna Mazzola of CrossFit Blue Diamond in East Longmeadow, MA 

Still at home for the holidays? Stay fit with these travel workouts. Coaches Marc and Aimee break down what it takes to get your body going while at home. Thinking about core flexibility and hip flexors, here are some great movements to keep in mind when you're away from the gym.