• Functional Movements
    5:28

    The second tenet of functional exercise is functional movements. Although “functional” has become a catch-all fitness phrase, CrossFit has designated eight tenets that functional movements have to hit. CrossFit Instructor Rob Gerdes explains how functional movements maximize your returns with minimal investment.

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  • Stroops for Defensive Fitness
    4:46

    Stroops offer a way to combine fitness training with defensive training, whether armed or unarmed. Stroops are elastic bands that, when worn, create extra resistance and cause you to work harder and be more precise about the techniques you are performing when doing any exercise. Rob Pincus demonstrates how the Stroops system works and shows…

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  • Fundamental FitShot Exercise: Kettle Bell Clean
    3:03

    FitShot™ is a program designed to promote fitness in the shooting community. FitShot™ exercises are not meant to be “defensive shooting training.” Rob Pincus explains the key components of performing a Kettle Bell Clean (KbC) in conjunction with a live fire range exercise as part of a FitShot Workout.

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  • Fundamental FitShot Exercise: Sit-Up Technique
    3:55

    FitShot™ is a program designed to promote fitness in the shooting community. FitShot™ exercises are not meant to be “defensive shooting training.” The sit up is a fundamental range-of-motion and core-strength exercise.

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  • Fundamental FitShot Exercise: Air Squat
    2:51

    FitShot™ combines physical activities with practical shooting skills. Rob Pincus demonstrates one of the most basic FitShot™ exercises, the air squat, in which we move the hip below the knees, heels on the ground, back straight, chest up, and focus to the front.

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  • Muscle Recruitment
    4:05

    To better understand the human weapon system, we must understand the mechanical structures of the body and how they interact with each other. The desired end result is that we become stronger and better fighters.

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