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.

out then back

September 17, 2019

For Time:
50/35 Calorie Row
30 Dumbbell Goblet Squats*
40 Alternating 1 Arm DB Snatch*
30 Dumbbell Goblet Squats
50/35 Calorie Row

*Use the same dumbbell for the squats and dumbbell snatches.

Work Blocks

September 16, 2019

Find your working weightPower Clean + Front Squat + Push Jerk build up to 1+2+1 3 Minute Work Block 9 Power Cleans (70% of 1+2+1)9 Front Squats 9 Push Jerks AMRAP Burpee Box Jumps with remaining times REST 1 Minute 3 Minute Work Block 7 Power Cleans (75% of 1+2+1) 7 Front Squats 7 Push […]

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Just get it done

September 13, 2019

8 Rounds 1 Prowler 100m Farmers Carry 200m Sprint

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Barbell Complex

September 11, 2019

Hang Power Clean + Push Press + Behind the Neck Push Pressbuild up to a weight heavy for 1+1+1 THEN2 Rounds at 85% of 1+1+1 3 sets of UnbrokenHang Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press 5 Rounds at 70% of 1+1+17 sets of Unbroken […]

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Pull-up Ladder

September 10, 2019

Floor Press build up to heavy 2 THEN 3 Rounds 2 Floor Press (90% of 2) 10 Scap Pull-ups 15 Minute AMRAP Ladder4 Floor Press (80% of 2)Unbroken Chest to Bar Pull-ups * *First round, complete 1 Pull-up, Then 2 in the second and so on until you can no longer complete an unbroken set. […]

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August 22, 2019

Overhead Presses are vital to any strength training routine. There are a variety of presses to chose from. Press, Push Press, Snatch Grip Press, Behind the Neck Press; options are endless. Push Press build up to heavy 7 THEN 2×2, 1×3, 1×4 with 3 Dumbbell Push-up to Rows and 5 Toes to Bar 4 Rounds […]

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It’s Just One Round

August 20, 2019

For Time:150 KB Swings 75/50 Cal Row 50 KB Reverse Lunge Left50 KB Reverse Lunge Right

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