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.


February 22, 2019

“The Open is Upon Us”

15 Minute AMRAP
19 Wall Balls
19 Calorie Row

For the next 5 weeks the Friday CrossFit WOD will be the or a version of the CrossFit Open WOD announced on Thursday evening. This does not mean you are “doing the Open”. To truly be a participate in the Open you must sign-up online at, have a judge validate your workout while you do it and submit this score by 5pm on Monday.

Our CrossFit methodology is organized around the principle that being fit means being prepared for a competition. Therefore, if you are participating in our CrossFit training program, the CrossFit Open should be the apex of your training. What better way to evaluate your training than to put it to the test?!


February 15, 2019

build up to heavy 5THEN 4×2 5 Minute AMRAP 1 Snatch (85% of 5)3 Chest to Bar Pull-ups5 DB Push-up to Row 7 Knees to Elbow REST 3 Minutes 4 Minute AMRAP 1 Snatch (90% of 5)3 Chest to Bar Pull-ups5 DB Push-up to Row 7 Knees to Elbow REST 3 Minutes 3 Minute AMRAP […]

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Hex Bar Deadlift

February 14, 2019

build up to heavy 10 5 Rounds for Time20 Wall Balls 10 Burpee Box Jumps5 Hex Bar Deadlifts (100% of 10)

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Push Press

February 13, 2019

build up to heavy 7 THEN 4×4 15 Minute AMRAP 30/21 Calorie Row 20 KB Swings 10 Push Press (78% of 7)

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Power Clean + Front Squat

February 12, 2019

build up to heavy 1+2 18 Minute AMRAP 9 Power Cleans (70% of 1+2)12 Hand Stand Push-ups9 Front Squats (70% of 1+2)12 Chest to Bar Pull-ups

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6 Blocks of Work

February 11, 2019

4 Minute Block; perform the work quickly rest with remaining time12 Alt DB Snatch6 One Arm Overhead Dumbbell Reverse Lunge Right12 Alternating DB Snatch 6 One Arm Overhead Dumbbell Reverse Lunge Left 6/6 Lateral Box Jumps

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Power Clean

February 6, 2019

build up to heavy 2 7 Minutes On the Minute 3 Power Clean (80% of 2) 5 Rounds for Time10 Power Cleans 15 Bar Facing Burpees20 Ball Slams

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