As we close out 2024 and look toward the exciting possibilities of 2025, many of us are starting to think about New Year’s resolutions. For those of us who embrace CrossFit as a lifestyle, setting new goals can be both motivating and rewarding. Whether you’ve been hitting the box for years or are just starting out, the new year is the perfect time to take your fitness to the next level. Here are some creative and challenging New Year’s resolution ideas for CrossFitters looking to crush it in 2025!
1. Master a New Skill or Movement
CrossFit is all about variety, and there’s always a new skill or movement to master. In 2025, commit to improving one or more of the following:
- Handstand Push-Ups or Walks: If you’ve mastered handstand holds, take it a step further and challenge yourself to learn handstand push-ups or handstand walks. The right drills and practice time can make this happen!
- Muscle-Ups: If you’ve mastered pull-ups, muscle-ups are a great next step that require both strength and technique. With some consistent practice, 2025 could be the year you finally get your first muscle-up.
- Double-Unders: If you’ve mastered consecutive single-unders, take it a step further and challenge yourself to learn double-unders. Breaking this skill down and practicing consistently will make it happen!
Mastering a new movement not only helps you develop a more well-rounded fitness profile, but it also keeps your training exciting and rewarding.
2. Set Personal Records (PRs) in Key Lifts
We all have those lifts we love (and those we try to avoid). Whether it’s the clean and jerk, snatch, deadlift, squat, or press, aim to set personal records (PRs) in the coming year. Establish a plan to focus on your weaknesses and strengthen your technique.
- Deadlift PR: Focus on building your posterior chain with romanian deadlifts, good mornings, and kettlebell swings to set a new PR in this foundational movement.
- Snatch Technique: Snatch can be one of the trickiest lifts to master, but focus on snatch pulls, snatch balances, and snatch deadlifts to increase your overall power output.
- Strict Press: A strict press PR shows off your shoulder strength and pressing ability, crucial for other movements like handstand push-ups and push presses. Focus on tucking your pelvis before the lift to prevent lower back injury, and make sure to pull your chin back to avoid a collision.
Work with a coach to break down your form and use accessory exercises to develop the strength needed to push past your previous PRs!
3. Improve Your Mobility
While CrossFit training builds strength, stamina, and agility, it’s easy to neglect mobility work. Improving your flexibility and mobility is essential for injury prevention and maintaining your range of motion in all the functional movements.
In 2025, aim to dedicate a few minutes before or after your workouts to mobility drills. Use foam rollers, lacrosse balls, and dynamic stretching to improve the mobility of your hips, shoulders, and ankles. As a CrossFitter, a deeper squat, better overhead positioning, and improved posture can make a huge difference in your performance. GOWOD is CrossFit’s recommended app for all things mobility.
4. Focus on Nutrition and Recovery
Fitness is not just about working out; it’s also about what you put into your body and how you recover. If you haven’t yet dialed in your nutrition and recovery strategies, make 2025 the year to prioritize these aspects of your fitness.
- Track Your Nutrition: Consider tracking your macros or following a specific diet plan that aligns with your fitness goals. Whether you aim for more protein to build muscle or carbs to fuel performance, fueling your body with the right foods will help improve your results. MyFitnessPal is an effective and free app for all your nutrition tracking.
- Prioritize Sleep: Sleep is when your body repairs itself and grows stronger. In 2025, set a goal to get 8-10 hours of quality sleep per night.
- Incorporate Active Recovery: Focus on incorporating yoga, walking, or even foam rolling into your weekly routine to enhance your recovery and keep your body feeling its best.
- Consider spending time in an ice bath and/or sauna. There are affordable ice bath options if you wish to own one, and saunas are usually available at local commercial gyms.
Better recovery equals better performance, so make this a priority in the new year!
5. Compete in a Local CrossFit Event or Competition
CrossFit is all about pushing your limits, and one of the best ways to do that is by competing. If you’ve been hesitant to enter a competition, set a goal in 2025 to sign up for a local CrossFit event.
- RX or Scaled: Whether you’re competing in the RX or scaled division, the experience will help push your limits, increase your fitness, and connect you with the community.
- Team Competitions: You don’t have to compete alone. Team competitions allow you to work with others and experience the thrill of friendly competition.
- CrossFit Open: If you’re serious about tracking your progress, consider registering for the CrossFit Open. It’s a worldwide competition that lets you see how you stack up against CrossFitters from around the world.
Competing helps you break through plateaus, stay motivated, and celebrate your progress in a tangible way!
6. Commit to Consistency and Track Progress
Sometimes, the best resolution is to simply stay consistent. CrossFit is all about consistent effort over time. Make a commitment to show up to the gym 4-5 times per week and track your progress over the year.
Set weekly or monthly goals for your training, and use a fitness app or journal to log your results. Tracking your numbers will give you a clear picture of your progress, and seeing those improvements will keep you motivated throughout the year.
7. Strengthen Your Mental Toughness
CrossFit is as much a mental challenge as it is a physical one. In 2025, focus on building your mental toughness. Push through those tough WODs (workout of the day), don’t shy away from discomfort, and embrace the grind.
- Develop a “Never Quit” Attitude: The hardest part of a workout can often be the mental barrier. Work on overcoming that voice that tells you to stop, and aim to push yourself when it gets tough.
- Visualization and Mindset: Use mental strategies like visualization to picture yourself completing tough workouts or hitting new PRs. Positive self-talk can help you stay focused when things get tough.
Strengthening your mindset will not only benefit your CrossFit performance but also your everyday life.
8. Join a CrossFit Community Event or Volunteer
CrossFit isn’t just about lifting heavy weights and hitting PRs—it’s about community. One resolution that’s often overlooked is contributing to the CrossFit community. This could mean participating in charity events, volunteering, or simply becoming more involved in your local box.
- Charity WODs: Many CrossFit boxes host charity WODs throughout the year. These events are a fun way to give back while getting a great workout in. One example is a hero workout, or a race that supports a great cause.
- Community Events: Attend social events or team workouts to bond with fellow CrossFitters and support your gym. PhysWell has a running club open to everyone!