Crossfit in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc..hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports
- Coach Greg Glassman

Wednesday, February 13, 2013


A. Overhead Squat @2211; 5,5,5,5
rest 2min
B1. Bench Press @2010; 3,3,2,2,1
rest 15sec
B2. 2pd KBS x 10 unbroken
rest 3min x 5
+
2 rounds @75-80%
5 rope climbs
30 double unders
5 front squats @185#
+
Burpee challenge: Day 5 = 5 burpees to complete




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