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

In short, a CrossFit trainee strives to develop capacity in ALL of these general physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, AND Cardiovascular Endurance. This is accomplished by avoiding specialization and embracing generalization. A week of CrossFit training includes workouts derived from gymnastics, weightlifting, powerlifting, rowing, and track and field. You can expect to lift, throw, sprint, balance, pull, push, jump, lunge, and more. WOD stands for Workout of Day.

Cleans, Squats, Swing

April 26, 2017

Wednesday’s Bridgetown CrossFit WOD

Hang Power Clean

build up to heavy 2
THEN 3×1

5 Rounds for time

5 Hang Power Cleans
10 Goblet Squats
20 KB Swings


April 25, 2017

Tuesday’s Bridgetown CrossFit WOD: Shoulder Prep 3 Rounds 4/4 Windmill 7 Scap Pull-ups 3 Chest to Bar Pull-ups 17 Minute AMRAP 7 Knees to Elbows 10/10 Renegade Rows 13 Overhead Plate Sit-ups

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Just hanging

April 21, 2017

Friday’s Bridgetown Crossfit WOD: Shoulder Prep Arm Bar: 3x 6/6 Windmill: 3x 4/4 for Time: Buy In: 10 Dips 10 Rounds 7 Toes to Bar 3 Chest to Bar Pull-ups Cash out: 20 Dips

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Isabelle on the Water

April 18, 2017

Tuesday’s Brigetown CrossFit WOD: It’s back! A BCBC classic workout, Isabelle on the Water. This workout combines two of Erin’s favorite things, rowing and snatch, into one. This workout should be completed under 12 minutes. If it takes longer, it’s time to considering changing programs to improve your consistency with weightlifting technique or address the […]

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Seated Press

April 17, 2017

Bridgetown CrossFit’s Monday WOD: Seated Press build up to heavy 3 THEN 3×2 with 6/6 Band Pull Aparts 9 Minutes OTM 3 Seated Press (80% of 3) 8 Yates Row (same bar) or 2 Handed KB Row

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April 14, 2017

Bridgetown CrossFit WOD: Snatch build up to heavy 2 THEN 5×1 5 Rounds for time 6 Snatch (75% of 2) 30 KB Swings

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Row row Row ….

April 12, 2017

Wednesday’s Bridgetown CrossFit WOD: 5k Row For Time

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