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World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to 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."~ Greg Glassman,
CrossFit founder and CEO
Archive for July, 2012
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2012-08-01
Posted on July 31, 2012 | No CommentsCrossFit WOD Skill - Rope Climb Six Rounds - 10 Back Squats @ 2010 - 3:00 Rest Spanish Wrap Details at GymnasticsWOD Russian Wrap Details at GymnasticsWOD -
2012-07-31
Posted on July 30, 2012 | No CommentsCrossFit WOD Five Rounds 1a. 1 Thruster 1b. 3:00 Rest Three Rounds 2a. 3 Front Squats (80% of 1RM Front Squat) 2b. 1:30 Rest Four Rounds 3a. Max Mixed Grip... -
2012-07-30
Posted on July 29, 2012 | No CommentsCrossFit WOD Partner AMRAP – 10:00 - 100m Run Rest 4:00 Partner AMRAP – 5:00 - Situps Rest 2:00 Partner AMRAP – 5:00 - KB Swings *Only one partner may... -
2012-07-28
Posted on July 27, 2012 | No Comments8:00 ~ 9:00 a.m. Open Gym Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have... -
2012-07-27
Posted on July 26, 2012 | 1 CommentCrossFit WOD “Fight Gone Bad” Three Rounds: - 1:00 Wall Ball (20#/14#) - 1:00 SDLHP (75#/55#) - 1:00 Box Jumps (20″) - 1:00 Push Press (75#/55#) - 1:00 Rower (Calories)... -
2012-07-26
Posted on July 25, 2012 | No CommentsCrossFit WOD Skill – Muscle Up - Kipping on Rings - Progression EMOM – 10:00: - 5 Burpees - Max Strict Pullups Endurance WOD Three Rounds: - 800m Run/1000m Row... -
2012-07-25
Posted on July 24, 2012 | No CommentsCrossFit WOD AMRAP – 2:00 - Hand Release Pushups 2:00 Rest AMRAP – 2:00 - KB Swings 2:00 Rest AMRAP – 2:00 - Double Unders 2:00 Rest AMRAP 2:00 -... -
2012-07-24
Posted on July 23, 2012 | No CommentsCrossFit WOD Deadlift 4-3-3-2-2-2 *2:00 Rest Five Rounds: - 5 Deadlifts (185#/135#) - 10 Ring Rows Endurance WOD Three Rounds: - 100m Run/125m Row - 200m Run/250m Row - 400m... -
2012-07-23
Posted on July 22, 2012 | No CommentsCrossFit WOD Three Rounds w/ Partner for Total Time: - P1: 1k Run, P2: Rest - P1: Rest, P2: 1k Run -
31HEROES WOD & FUNDRAISER
Posted on July 21, 2012 | No CommentsJoin us at 9 a.m. on Saturday, August 4 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate...
