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.


July 19, 2019

build up to heavy 2 THEN (95% of 2) 3×2, 1×2 2 Rounds 8 Power Snatch (85% of 2)8 Bar Facing Burpees right into 2 Rounds 8 Power Snatch (75% of 2)8 Bar Facing Burpees right into2 Rounds 8 Power Snatch (65% of 2)8 Bar Facing Burpees

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Floor Press

July 15, 2019

build up to heavy 3 THEN 3×1 12 Minute Ladder3 Floor Press (85% of 3)1-2-3-4… Unbroken Chest to Bar Pull-up Continue up the pull-up ladder for as long as possible. Once a set is broken, reset at 1 rep and go up again. BarBend’s take on Floor Press vs Bench Press Bridgetown Crossfit WODs with […]

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Front Squat

July 12, 2019

Build up to heavy 3 THEN 3×1 15 Minute AMRAP 3 Front Squats (80% of 3)12 Wall Balls 3 Chest to Bart Pull-ups

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Hex Bar Deadlift

July 10, 2019

Hex Bar Deadlift build up to heavy 3 THEN 3×1,(90% of 3) 3×2 17 Minutes On the Minute All Rounds 2 Hex Bar Deadlifts (80% of 3)ODD: 17 KB Swings EVEN: 7 DB Push-up to Row

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Power and Pull

July 5, 2019

Power Snatch Build up to heavy double THEN 90% of 2 for 4 9 Rounds for Time5 Power Snatch (70% of 2)5 Chest to Bar Pull-ups

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Training vs Competing

June 28, 2019

Friday’s Bridgetown CrossFit WOD is a very long AMRAP. Instead of plowing right thru it, take time to pay attention to what it is you are doing. Sure pushing thru quickly will get you sweaty and be a ‘good workout’ but you can do better than that, this is a training session. On the row, […]

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Got Grip?

June 19, 2019

Today’s Bridgetown CrossFit WOD will challenge the grip and forearms. Work aggressively on the DB Snatch and Hex Bar build up to get the most out of this one. If you are trying to modify and do this at home, use a sumo or wide stance to replace the hex bar. Keep the hips high […]

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