Understanding Functional Bodybuilding at Shapesmiths.
At Shapesmiths, our CrossFit® programming is our north star. Everything we offer is built to support and elevate your performance in CrossFit. That includes Functional Bodybuilding (FBB), which isn’t just an accessory or side program. It’s a key tool in helping you move better, feel stronger, and perform with more confidence.
FBB classes at Shapesmiths are designed to complement our CrossFit programming in a very intentional way. Whether you’re working on hitting your first pull up, developing stronger overhead positions, or simply wanting to feel more resilient in workouts, FBB is where we take the time to do the work that builds strength and control.
Tempo or Time Under Tension: The Secret Ingredient
One of the core principles of FBB is time under tension (TUT). Think about a tempo kettlebell goblet squat with a slow descent and a pause at the bottom. It might not look fancy, but it actually works. More time under tension means more muscular adaptation, better control, and improved connective tissue resilience.
We often hear people say they’re struggling with gymnastics movements. Maybe they can’t quite string together kipping pull ups, or they’re fighting to hold a hollow position under fatigue. The truth is: if you can’t control your body in slower, strict settings, it’s going to be even harder at high speed or intensity.
Building the Prerequisites
FBB supplements CrossFit classes by giving you an opportunity to drill down on building the foundations needed to be able to execute key movements you’ll find in CrossFit class. A good example is the pull up. If you don’t yet have a strict pull up, doing more kipping isn’t the answer. In FBB, you’ll find movements like:
Slow eccentric pull ups – teaching control and strength through the full range of motion.
Isometric holds at the top – reinforcing scapular stability and grip.
Ring rows and banded variations – targeting back, biceps, and posture under load.
Accessory movements like face pulls, curls, and tricep work – often overlooked but crucial for joint health and balance.
This is how you build strength in the right places, and address muscular imbalances that can go unnoticed in fast paced, high intensity WODs.
Why FBB is More Than Just ‘Bodybuilding’
Don’t let the name fool you. This isn’t just about aesthetics (although many people do see positive changes in how they look). FBB is about improving the quality of movement & reinforcing positions. FBB increases training volume safely and intentionally. If you suffer with your joints, that added volume helps prepare your tissues for the demands of more intense CrossFit training, so when you hit a heavy clean, you’re more stable. When you go into handstand push ups, your shoulders stay strong well past the first round.
Who FBB is For?
Honestly? Everyone.
Beginners will benefit from building foundational strength and awareness.
Intermediate athletes can fill in gaps in their development and address common sticking points.
Advanced athletes use FBB to refine control and build bulletproof joints.
Putting It All Together
At Shapesmiths, we don’t do random things. Our CrossFit program is layered with intention: Resilience Days, Practice Days, and Benchmark Days all serve a purpose. We operate every program on the same 7 foundations of human movement and the main models of CrossFit training. FBB is an essential part of the puzzle. It supports your growth across all modalities: Gymnastics, Weightlifting, and Engine.
So if you haven’t tried FBB classes yet…This is your sign. Whether your goal is your first strict pull up, better overhead strength, or more control in your movements…FBB has something for you!