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.

Does it Suck? Good …

May 3, 2019

Today’s workout is supposed to be hard. Your legs should feel like Jell-o and you should feel your heart beat in your ears. Today is about pushing thru the suck to be better. You know, the willingness to preserve through difficulty when your body becomes weak, your will power becomes depleted, and the only thing […]

Read the full article →

Cross Carry

April 30, 2019

Power Snatchbuild up to heavy 3THEN 5×1 12 Minute AMRAP 6 Power Snatch50m Cross Carry Right Arm50m Cross Carry Left Arm Click here for more Bridgetown CrossFit WOD’s What is a Cross Carry? Check out what Dan John has to say at T-Nation

Read the full article →

Power Clean

April 24, 2019

build up to heavy 1 (85% of 1) 3×1, (75% of 1) “The Chief”5 Sets of 3 Minutes On/ 1 Minute rest 3 Power Clean (65% of 1)6 Push-ups 9 Air Squats Click here for the latest CrossFit WODs This workout is known as “The Chief” and it first appeared on in August 2014. […]

Read the full article →

Run and Row

April 23, 2019

5 Rounds for Time500m Row 400m Run Click for most recent Crossfit WODs

Read the full article →

Power Snatch

April 22, 2019

build up to heavy 3THEN 90% of 3 15 Minutes for Time 3 Power Snatch (80% of 3) 100m Farmers Walk 6 Chest to Bar Pull-ups9 Knees to Elbows Click here for most recent CrossFit WODs

Read the full article →

Grace and the Bar

April 16, 2019

build up to heavy 1+2 THEN (85% of 1+2) 3x 1+3 For Time:30 Power Clean + Push Jerk (70% of 3)30 Pull-ups

Read the full article →

Power Clean

April 12, 2019

build up to heavy single THEN 90%/3×1 , 85%/ 2×2, and 80%/ 2×3 10 Minute AMRAP 3 Power Cleans (75% of 1) Unbroken Chest to Bar Pull-up Ladder ie: once you can no longer do consecutive chest to bar pull-ups, go back down to 1 and build up again. If you are no longer able […]

Read the full article →