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.

Barbell Complex

November 18, 2019

Power Clean + Front Squat + Push Jerk
build up to heavy 1+1+1

12 Minute AMRAP
3 Sets of the Complex
[3 Power Cleans +3 Front Squats + 3 Push Jerks (70% of 1+1+1)]
15 Toes To Bar

Reverse WHAT?

November 13, 2019

Hang Power Clean build up to heavy 5 THEN 3 Rounds2 Hang Power Cleans + 8 Reverse Lunges + 10 KB Swings THEN 2 Rounds 2 Hang Power Cleans (85% of5) + 8 Barbell Front Rack Reverse Lunges 3 Rounds for Time10 Hang Power Cleans (70% of 5)20 Barbell Front Rack Reverse Lunges (same bar)30 […]

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Shuttle Run

November 12, 2019

8 Rounds not for Time16 DB Snatch8 Dumbbell Push-up to Row 20 yd Shuttle Run

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What’s a Prime again?

November 11, 2019

Front Squat build up to heavy double 17 Minute On the Minute ODD: 5 Front Squats (65% of 2)EVEN: 11 Wall Balls PRIME: 7 Toes to Bar

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Push Through

November 5, 2019

5 Rounds for Time10 Dumbbell Push-up to Row 15 Calorie Row 20 KB Swings

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Primes again

November 4, 2019

Front Squat build up to heavy 3 12 Minute EMOMODD: 5 Front Squats (70% of 3)EVEN: 15 Wall Balls PRIME: 7 Dumbbell Thrusters

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20.4 Bridgetown Style

November 1, 2019

Power Clean + Push Jerk build up to 1+1 20 Minute Time Cap30 Wall Ball Step-ups 15 Power Clean + Jerk (35% of 1+1) 30 Wall Ball Step-ups 15 Power Clean + Jerk (45% of 1+1) 30 Wall Ball Step-ups 10 Power Clean + Jerk (55% of 1+1) 30 Wall Balls 10 Power Clean + […]

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