The Glute-Ham Developer

We are excited to introduce the GHD (Glute-Ham Developer) into our general programming. This is one of the few machines you’ll see in a CrossFit gym. Even though it looks rather odd, it is one hell of a tool…when used properly.

The GHD Sit-up is the king of sit-ups. Being able to reach into the Hip Flexors, Hamstrings and those elusive low abs, makes this hunk of metal an invaluable machine to build a bulletproof midline. The most powerful, functional, and developmental contractions of the trunk are isometric. That being said, scaling options will first be limiting ROM (Range of Motion). Once you can demonstrate a rigid spine, we will increase that ROM. Beginning at 15°, then 30°, and eventually to parallel and so on. Again, as long as the Midline remains rigid and unbroken.


The development of the Midline is crucial to the long game of heath, wellness and fitness. The type of training the GHD offers is unmatched and we look forward to bringing this great tool into your training life!