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.

Get Your Tank Tops Out

May 23, 2017

Bridgetown CrossFit WOD:

For Time:Bridgetown CrossFit chest to bar pull ups
Buy In: 15 Dips
10 Rounds
7 Toes to Bar
3 Chest to Bar Pull-ups
Cash Out: 2 Dips

Row and Run

May 22, 2017

Monday’s Bridgetown CrossFit WOD: 2 Rounds 1000m Row P-Run

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Power Clean

May 19, 2017

Bridgetown CrossFit’s Friday WOD Power Clean build up to heavy 2 THEN 5×1 14′ AMRAP 8 Power Cleans(70%) 4 Chest to Bar Pull-ups 150m Run

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Power Snatch

May 17, 2017

Wednesday’s Bridgetown CrossFit WOD: Hang Power Snatch build up to heavy 3 THEN 3×1, 2×2 For Time: 30 Hang Power Snatch (70%) 30 Toes to Bar 750m Row

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Floor Press

May 16, 2017

Bridgetown CrossFit’s Tuesday WOD: Floor Press build up to heavy 7 6 Rounds 4 Floor Presses (90% of 7) 3/3 Turkish Get-up

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Push Press

May 15, 2017

Monday’s Bridgetown CrossFit WOD Push Press build up to heavy 2 THEN 5×1 For Time 30 Push Press (75% of 2) bar on the ground 20 Lateral Over the Bar Burpees

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Front Squat

May 10, 2017

Bridgetown CrossFit WOD: Front Squat Then 2×4 12 Minute AMRAP 2 Front Squats 8/8 Renegade Rows

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