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Monday 9am - 7pm Tuesday 9am - 7pm Wednesday 9am - 7pm Thursday 9am - 7pm Friday 10am - 12pm

Misfit Athletics

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Misfit Athletics

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Competitor and Affiliate Programming/Coaching

10/30/2026

A.L.F.
Arms Like Fish.
Friday’s test in Phase 2.

2 rounds, rest 4:00 between:
15 HSPU
15 power cleans 135/95
75ft handstand walk (5x15ft)
12 power cleans
12 strict HSPU
9 power cleans
9 chest to wall HSPU

The free Phase 2 trial closes Sunday. Link in bio.

10/28/2026

The most common strict pull up mistake: head tilted back, big arch in the upper back, and all biceps.

Stay upright and move as one solid unit.

How to progress your 3 to 4 sets of 8 to 10:
Have the endurance? Add range of motion.
Strong pull, but fading on the bar? Keep the range of motion and slow down the lowering. More time under tension builds eccentric strength.
On a band? Same questions. Once you own 8 to 10 for 3 to 4 sets, add range, add the slow eccentric, go to a lighter band, or drop the band.

Strict pulling is a staple of Misfit accessory work. Phase 2 free trial closes Sunday. Link in bio.

10/27/2026

Phase 2, day 2: Marty McGlide. Our bar muscle up test.

AMRAP 9:00
4 shuttle runs
4 front squats
4 bar muscle ups
8 shuttle runs
8 front squats
8 bar muscle ups
12 shuttle runs
12 front squats
12 bar muscle ups

Front squats:
PRO 225/145
HATCHET 205/135
MASTERS 165/115 (bar muscle ups are 3 / 6 / 9)

1 shuttle run = 25 ft out, 25 ft back. Front squats come off the floor.

Athlete IQ:
1. The 8 and 12 shuttles are your pacing.
2. No grinding BMUs until the last round.
3. Take detailed notes for retest week.

Free trial is open through Sunday, Nov 1. Link in bio.

10/26/2026

Phase 2, day 1: M.A.T.T., the Misfit Aerobic Threshold Test on the C2 Bike. It’s our zone 2 bias test for Phase 2.

40:00 on the C2 Bike for average wattage. This is a test, not a zone 2 session. Pace well, but it should hurt. A lot.

Break it mentally/strategically into 4 x 10:00 and adjust pace, damper and RPM in each section as needed.

After the bike, practice your Day 1 accessories: front rack walking lunges, DB farmers carry, forward facing sled drag. Get a feel for them today so you know what to shoot for in week 2.

Want to test with us? The free trial is open until Sunday, Nov 1. Link in bio.

10/22/2026

**Caption**

Most programs give everyone the same week. Phase 2 doesn’t.

Each day has mandatory work, which drives the phase, and non-mandatory work you add based on your schedule, your recovery and what you need most. A 4-day athlete and a 6-day athlete run the same phase. Their weeks just look different.

You also pick your deload: week 4, 5 or 6, whenever your body needs it.

Phase 2 starts Monday, Oct 26, with test week. Want to see how it’s written first? Free sample of any program, link in bio.

10/20/2026

CUBE STEAKED. Phase 2 test.

4 rounds. AMRAP 4:00, rest 4:00.
20/16 cal row
16 bar-facing burpees
24 wall balls (20/14 lb to 10’)
72 double unders

The order rotates every round. Whatever is last becomes max reps for the time left, so each movement gets one turn as the max station.

Each section should take a high-level QF athlete about a minute, transitions included. Slide 3 has the rest.

Someone once asked me who hurt me. My answer: People who can’t pace. This workout aims to force it.

Phase 2 starts Monday Oct 26. Free sample of any program at the link in bio.

10/16/2026

“I’m just going to see how this goes, then retest it.”

You’re already planning your second attempt before you’ve given the first one a real effort.

That leaves you with less useful data, and depending on the workout, you might not recover in time to use the better strategy you came up with.

Give the first attempt everything you have. Review the video, look at your splits, and make an informed decision about going again. Don’t assume you’ll get a better opportunity on Monday.

We dig into this and a whole lot more on Episode 420 of The Misfit Podcast: Retesting Workouts. Listen or watch through the link in our bio.

10/07/2026

Boulder, we’re coming back.

Join us February 5–7 at CrossFit Roots for the Misfit Athletics Quarterfinals Prep Camp.

Spend the weekend training, learning, and digging into the details that help you become a better athlete or coach. Multiple workouts, skill sessions, and lectures with Misfit HQ coaches and special guest CrossFit Games veterans will connect what you do in the gym with how you prepare, think, and recover outside of it.

You don’t have to be a Quarterfinals athlete to join us. Athletes of all levels are welcome. Bring your curiosity, your workout gear, and a willingness to get after it alongside people who love this sport as much as you do.

📍 CrossFit Roots • Boulder, CO 🗓 February 5–7, 2027 🎟 Early bird: $549 through November 30. Regular price: $599.

Early bird registration is live. Grab your spot at the link in our bio.

10/06/2026

Training hard is part of competition prep. Knowing when to push intensity, build volume, get specific, and back off is how you give that work a chance to show up on competition day.

Last week’s episode, “How to Peak for a Competition,” was one of the best conversations we’ve had on the podcast in a long time. We broke down how to structure your prep, use competition simulations to find what needs work, and adjust once workouts are announced.

If you’ve got a competition coming up, give this one a listen. Coaches, this one’s for you too.

Watch or listen to the full episode through the link in our bio.

09/25/2026

Pre-sale ends today.

The Work Collection is available across multiple fits in black and tan.

Workout Tee
Heavyweight Tee
Women’s Boxy Tee
Crop Tee
Long Sleeve
Crewneck
Hoodie

If you’ve been waiting, this is the window.

Link in bio.

Address

1077 Riverside Street
Portland, ME
04103

Opening Hours

Monday	9am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	10am - 12pm

Website

https://linktr.ee/misfitathletics

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