The Best CrossFit Movements To Do When You Can’t Make It To CrossFit

When it comes to CrossFit, it can be difficult to stay on a schedule when life gets in the way. 

Work travel and the responsibilities of being a functioning adult can interfere with your desire to get to the box three times a week. But you don’t want to be away from exercise for too long, lest your body begins to forget how it’s supposed to function. 

Luckily, there are a number of CrossFit movements you can do when you’re not at the gym, and they don’t require weights. 

Whether you’re a business travel warrior or a stay-at-home mom, here are a few movements that can be practiced safely within the confines of your hotel or living room. 

As an added bonus, stick around to the end and we’ll share a WOD that you can memorize for those times when you need to bust a move.  


Named after an American psychologist named Royal H. Burpee, these simple exercises can be done anywhere, even in public spaces. They only requirement is yourself and the ability to combine a push-up and jump in a maximum succession. 

They might not be the most enjoyable movement, but they can be done effectively in a confined area. 


Everyone remembers doing sit-ups in high school. Most of you probably had to meet some basic level of competency to earn the President’s Fitness Challenge. (Remember that?) 

If that’s your experience with sit-ups, we understand why you might hate them.  

But the truth of the matter is that they (a) are good movements for your core and (b) can be done almost anywhere. 

Handstand Push-Ups 

Wall? Check. 

Yourself? Check. 

That’s it!  

If you’re feeling up for it, add the handstand push-up to your DIY CrossFit repertoire to take it to the next level. 

If you’re not a seasoned pro, or you struggle with this movement, you can modify it by kneeling on a chair (or even a bed that’s low to the ground) and doing the push-up that way. 

Here’s the WOD we promised: 

For time –  

50 burpees 

40 sit-ups 

30 handstand push-ups 

Rest two minutes 

50 burpees 

40 sit-ups 

30 handstand push-ups 

You might not be able to enjoy the benefits of getting to the box, but you’ll feel a little bit better about yourself if you can squeeze in a workout while you plan your return. 

If you’re interested in CrossFit, sign up for a free no-sweat intro with us today! 

Four Excuses Holding You Back From Trying CrossFit

CrossFit is unlike other forms of exercise.  

By it’s very definition, CrossFit is varied functional movements performed at high intensity. 

For those who aren’t used to working out, the idea of doing something that is “high intensity” is enough to turn off potential CrossFit athletes before they try it.  

Couple that with the myths associated with this sport, and it’s easy to see why a lot of people talk themselves out of trying it before they have a chance to see results. 

But there are real, tangible benefits of CrossFit.  

In order to help you talk yourself out of those excuses, we’ve compiled the most common and attempt to share why they are just that: excuses. 

It’s Too Expensive 

Joining a CrossFit box is more expensive than a regular gym, but it’s on par with (or cheaper than) getting a personal training session, which is what you’ll get when you join CrossFit. 

Each class is led by a certified coach who is there to ensure you are going through the proper movements, well, properly. 

If you factor in the cost and divide it by the amount of classes you can take per month, it comes out to about ten dollars per class. 

We think your health and well-being is definitely worth ten dollars. 

I’m Too Out-of-Shape  

While the whole point of CrossFit is to get in shape, it’s not surprising that many people think they can’t go from couch to CrossFit because of the current condition of their bodies. 

That couldn’t be further from the truth.  

Just getting to the box is half the battle. And once you get there, we think watching your peers push themselves will be all of the motivation you need to get in shape. 

“I’m Past My Prime” 

We get it. Once upon a time, you were an athlete. You had the endurance of a stallion and had no problems doing 100 push-ups at the drop of a hat. 

But that was years ago.  

Now, with kids and responsibilities and the fact that it’s freaking cold outside, you can’t push yourself like you used to so everyone else’ll surpass you. 

Not true. 

A lot of our athletes took up CrossFit because they wanted to recapture some of that mobility and flexibility of youth. 

CrossFit isn’t the Fountain of Youth, but anyone can do it, regardless of age. 

“I Don’t Have Time” 

Most WODs max out at one hour, which is why it’s important to find a CrossFit box that’s close to your home or workplace so you can be efficient about your workout. 

But when you get there, you can focus all of your attention on the workout since you know it’s not going to impact the rest of your day. 

You would be surprised how much you can sweat in a given hour, and everyone has an hour they can sacrifice to get in shape, right? 

Have we convinced you to give CrossFit a try? 

Schedule a free, no-sweat intro today! 

Schedule your first class now

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