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.


May 1, 2018

Tuesday’s Bridgetown CrossFit WOD:


build up to heavy 5
THEN 3×3

For Time:

Thruster (65% of 5)
Chest to Bar Pull-up

Work / Rest

March 28, 2018

Bridgetown Crossfit’s Wednesday WOD: Hang Power Clean buidl up to heavy 3 THEN 3×1, 1×2 5 Minute AMRAP 3 Hang Power Cleans (80% of 3) 5 Lat Over the bar Burpees Rest 3′ 6 Minute AMRAP 3 Hang Power Cleans (80% of 3) 7 Toes to Bar Rest 4′ 7 Minute AMRAP 3 Hang Power […]

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Hex Bar Deadlift

March 27, 2018

Tuesday’s Bridgetown CrossFit WOD Hex Bar Deadlift build up to heavy 7 THEN 3×4 3 Rounds for Time 500m Row 12 Hex Bar Deadlift (78% of 7) 24 Ball Slams

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4 Blocks of Work

March 26, 2018

Bridgetown CrossFit’s Monday WOD: 4 Blocks of 8 Minutes 20 Alternate DB Lunges 15 DB Push Press 15 DB Squat 50 Kettle Bell Swings

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Closed Monday March 12, 2018

March 12, 2018

Bridgetown Crossfit will be closed the remainder of the day. No Noon or evening classes Monday March 12. It is our hope to resume with evening classes tomorrow, March 13. Thank you for your understanding!

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18.3 Bridgetown Style

March 9, 2018

Friday’s Bridgetown CrossFit WOD: 18.3 BCBC Style Overhead Squat build up to heavy 5 THEN 3×3, 2×1 14 Minute Time Cap 2 Rounds 100 Double Unders/Single Skips/Mountain Climbers 20 Overhead Squats (75% of 5) 100 Double Unders/Single Skips/Mountain Climbers 12 Chest to Bar Pull-ups 100 Double Unders/Single Skips/Mountain Climbers 20 DB Snatch (35#/55#) 100 Double […]

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20 Minute OTM

March 7, 2018

Bridgetown CrossFit’s Wednesday WOD: 20 Miute OTM Odd: 12 Wall Balls + 3 Chest to Bar pull-ups Even: 15/12 Calorie Row + 3 Burpees

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