CrossFit Slower Lower

CrossFit Slower Lower CrossFit Gym in Frankford, Delaware

Sunday check in!A new week of training starts tomorrow, so let’s have a little fun with this one.If you could magically ...
09/20/2026

Sunday check in!

A new week of training starts tomorrow, so let’s have a little fun with this one.

If you could magically wake up tomorrow and be REALLY good at one CrossFit movement, what are you picking?

Pull ups?
Double unders?
Handstand walks?
Muscle ups?
Snatches?
Running without questioning every life decision?

Drop yours in the comments because I already know some of these answers are going to be good.

The fun part about CrossFit is there is ALWAYS something to work on. You might get stronger, finally nail one skill, and immediately find three more things you want to improve. That’s what keeps it interesting.

Get those classes booked and let’s head into another week ready to work!

Heading into the weekend STRONG!Tomorrow morning we have plenty of chances to get up, get moving, and start your Saturda...
09/18/2026

Heading into the weekend STRONG!

Tomorrow morning we have plenty of chances to get up, get moving, and start your Saturday off right!

CrossFit at 6 AM
Mobility & Core at 7 AM
CrossFit at 8:30 AM

Make sure you get signed up for class and come spend your Saturday morning with us!

Fun fact: Weekend workouts can be one of the best ways to stay consistent. Getting that workout in early keeps your routine going, gives you a great start to the day, and leaves the rest of your weekend wide open.

Grab your spot, bring your energy, and let’s head into the weekend strong together!

Goals in CrossFit are funny.You walk through the door thinking, “I just want to get in better shape.”Then suddenly you’r...
09/17/2026

Goals in CrossFit are funny.

You walk through the door thinking, “I just want to get in better shape.”

Then suddenly you’re chasing your first pull up.

Then your first toes to bar.

Then you want to add 10 pounds to your back squat.

Then you’re staring at the whiteboard thinking, “I KNOW I can beat my time from last time.”

That’s one of my favorite things about CrossFit. Your goals are always changing because YOU are always changing.

Something that felt impossible six months ago might be part of your warm up today.

So I want to hear it. What is ONE CrossFit goal you’re working toward right now? It can be big, small, strength, gymnastics, endurance, or simply showing up more consistently.

Drop it in the comments. There’s something about saying it out loud that makes you want to go after it even more!

Scaling is NOT taking the easy way out.With the programming we have been doing lately, you may notice there are days whe...
09/15/2026

Scaling is NOT taking the easy way out.

With the programming we have been doing lately, you may notice there are days when your coach recommends changing the weight, reps, movement, or even the distance. There is a reason for that.

Every workout has a purpose. Some days we want you moving fast. Some days we want heavier strength work. Some days we want you hanging on for longer endurance pieces. Scaling helps YOU get the intended stimulus of that workout while still challenging yourself.

Fun fact: Scaling can actually make a workout harder in the way it was intended. If a workout is designed to be fast and you choose a weight that has you staring at the bar for two minutes between reps, you may have missed the whole point. Going lighter and moving consistently might be exactly what makes that workout hit the way it should.

Scaling is also how we continue building strength, skills, confidence, and consistency without sacrificing good movement just to say we did something RX.

So when your coach says, “Let’s scale this today,” trust them. We are not trying to make it easier. We are trying to make it right for YOU.

That is the beauty of CrossFit. We can all do the same workout and still get exactly what we need from it.

Let’s have a little fun with this one!What is YOUR favorite thing about our coaches here at CrossFit Slower Lower?Maybe ...
09/14/2026

Let’s have a little fun with this one!

What is YOUR favorite thing about our coaches here at CrossFit Slower Lower?

Maybe it’s the coach who always knows when you can add a little more weight. The one who fixes your form before you even realize something is off. The one who somehow remembers your PRs better than you do. Or maybe it’s the one who says “one more round” and suddenly you’re questioning why you ever walked through the door that day!

Every one of our coaches brings something different to the floor, but they all have the same goal. To help you get stronger, move better, stay safe, and push yourself a little more than you thought you could.

So let’s hear it!

Drop your favorite thing about one of our coaches in the comments. Give them a shoutout, tell us something funny they always say, or share a moment when one of them helped you do something you didn’t think you could do.

And yes, you ARE allowed to call them out by name

Let’s show our coaching crew some love!

There’s just something about seeing that barbell overhead. 🔥CrossFit isn’t always about lifting the heaviest weight in t...
09/13/2026

There’s just something about seeing that barbell overhead. 🔥

CrossFit isn’t always about lifting the heaviest weight in the room. It’s about learning how to move well, building strength and confidence, and continuing to challenge yourself no matter where you’re starting from.

Every press, every rep, every class adds up. The weight that feels heavy today might be your warm up a year from now. That’s why we keep showing up, working on technique, getting stronger, and celebrating the progress along the way.

Strong looks different on everyone, but earning it one rep at a time never changes.

Keep showing up. Keep putting in the work. We see you getting stronger!

Squat depth matters, and there’s a reason we work on it every single day in the gym!At CrossFit Slower Lower, we teach o...
09/12/2026

Squat depth matters, and there’s a reason we work on it every single day in the gym!

At CrossFit Slower Lower, we teach our athletes to squat below parallel when they are physically able to do so with good form and control. It’s not just about making the rep “count.” A full depth squat trains your body through a greater range of motion, builds strength through the hips and legs, and helps us maintain the mobility we need outside of the gym too.

Think about everyday life. Sitting down. Standing back up. Getting off the floor. Picking something up. Our bodies were made to move through these positions, and we want to keep that ability for as long as possible.

But depth never comes before good movement. If mobility, an injury, or another limitation keeps someone from safely getting below parallel, we scale it and work from where they are. That’s what CrossFit is all about. Meet you where you are, work on good mechanics, and keep getting stronger.

So when your coach tells you, “A little lower!” we promise there’s a reason for it!

Strong legs are great. Strong legs through a full range of motion are even better.

Take a look at our member Amy R.!This past weekend Amy competed in her SECOND HYROX competition and absolutely crushed i...
09/10/2026

Take a look at our member Amy R.!

This past weekend Amy competed in her SECOND HYROX competition and absolutely crushed it! We are so incredibly proud of her for putting in the work, showing up, and challenging herself once again.

This is exactly what we mean when we say CrossFit prepares you for anything.

The strength, endurance, conditioning, mental toughness, and ability to keep moving when things get hard all carry over far beyond a regular CrossFit workout. Whether it’s HYROX, a 5K, an obstacle race, a competition, or just everyday life, the work you put in at the gym shows up when you need it.

We have some seriously strong and determined members and we LOVE getting to watch them take their fitness outside of our four walls.

Way to go, Amy! Second HYROX in the books and we are super proud of you!

Why do we do gymnastics in CrossFit?Because gymnastics is about so much more than pull ups, handstands, toes to bar, and...
09/10/2026

Why do we do gymnastics in CrossFit?

Because gymnastics is about so much more than pull ups, handstands, toes to bar, and muscle ups.

Gymnastics teaches you how to control your own body. It builds strength, coordination, balance, flexibility, stability, and body awareness. And those things carry over into just about everything else we do inside AND outside of the gym.

Every time you work on a strict pull up, hold yourself on the rings, practice a handstand, or work through a progression, you are building strength using your own bodyweight.

And remember, gymnastics does NOT have to mean doing the most advanced movement on the board. Ring rows are gymnastics. Box assisted pull ups are gymnastics. Hanging knee raises are gymnastics. Wall walks are gymnastics. There is always a progression that meets you exactly where you are.

That is one of the things we love about CrossFit. You don’t have to be able to do it all on day one. We practice. We build strength. We work through progressions. And sometimes one day that movement you have been working on for months finally clicks!

So when you see gymnastics on the board, don’t skip it because you think you “can’t do gymnastics.”

Show up and work on YOUR version of it. That is how we get better.

Address

34752 Delaware Avenue
Frankford, DE
19945

Telephone

+13025671580

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