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.

On the Minute

October 21, 2019

Front Squat
build up to heavy 7
THEN 4×4

13 Minutes on the Minute
ODD: 3 Front Squats (85% of 7)
EVEN: 7 Dumbbell Push-up to Row
PRIME: 7 Wallballs

Blocks of Work

October 16, 2019

Push Press build up to heavy 3 THEN 3×1 6 Rounds3″ Work / 1″ Rest 3 Push Press (85% of 3)6 Chest to Bar Pull-ups AMRAP Burpee Box Jump with remaining time

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October 2, 2019

Push Pressbuild up to heavy 7 THEN 4 Prep Rounds4 Push Presses8 Kettlebell Swings ) 5 Rounds for Time200m Sprint24 KB Swings 12 Push Press (65% of 7

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Work Blocks

October 1, 2019

Clean Pull + Power Clean build up to heavy 2+1THEN 85% 3x 3+2 4 Minute AMRAP10 Burpee Box Jumps20 Power Cleans (75% of 2+1)30/20 Cal Row REST 3 Minutes 4 Minute AMRAP10 Burpee Box Jumps20 Power Cleans (70% of 2+1)30/20 Cal Row REST 3 Minutes 4 Minute AMRAP10 Burpee Box Jumps20 Power Cleans (65% of […]

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2 WODS in ONE!

September 25, 2019

For Time: 3 Rounds 15 Dumbell Thusters 15 Knees to Elbows 3 Rounds30 /20 Cal Row 20 Alternating Arm Dumbell Snatch ….

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Push – it

September 24, 2019

Push PressBuild up to heavy 5 4 Rounds for Time400m Run 10 Push Press15 Burpees over the Bar

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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 Squats50/35 Calorie Row *Use the same dumbbell for the squats and dumbbell snatches.

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