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.

June 21, 2017

Bridgetown CrossFit’s Wednesday’s WOD

For Time: Bridgetown CrossFit P-Run
1000m Row

Wall Ball

June 19, 2017

Bridgetown Crossfit’s Monday WOD 5 Rounds for Time 30 Wall Balls 50m Farmers Carry 10 DB Push-up to Row

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Hex Bar

June 16, 2017

Bridgetown Crossfit’s Friday WOD: Hex Bar Deadift build up to heavy 7 4 Rounds For Time 5 Hex Bar Deadlifts 10 Chest to Bar Pull-ups 15 Dips

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17Minute AMRAP

June 14, 2017

Bridgetown CrossFit’s Wednesday WOD 17 Minute AMRAP 3/3 Turkish Get-ups 7/7 DB Rows

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Front Squat

June 13, 2017

Tuesday’s Bridgetown Crossfit WOD: Front Squat 5-4-3-2-1 THEN (75%) 3×4 10 Minute AMRAP 15 KB Swings 5 Burpees

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Push PRess

June 12, 2017

Monday’s Bridgetown Crossfit WOD: Push Press build up to heavy 2 THEN 5×1 10 Minute AMRAP 10 Push Press (70% of 2) 5 Toes to Bar

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Erg and Swing

June 6, 2017

Bridgetown CrossFit’s Tuesday WOD: 17 Minute AMRAP 30 Cal Row 50 KB Swings

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