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.

Can you AMRAP ?

January 28, 2020

15 Minute Clock
3000m Row
ARMAP with remaining time:
5 Burpee Box Jumps
5 Chest to Bar Pull-ups

Push Press

January 15, 2020

build up to heavy 2 THEN 3×3 at 90% 5 sets of 4 Minute Work Blocks 40 KB Swings 20/14 Cal Row 10 Push Press (70% of 2) bar on the ground

Read the full article →

Monday Back Squat Program

January 14, 2020

Back Squat or Yoke Squatbuild up to (110% of heavy 5 from 11/25)88/6, 93/4, 98/293/6, 98/4, 103/2, 98/4, 103/2, 108/2 3 Rounds for Time20 Alternating DB Snatch 60 Air Squats

Read the full article →

Power Cleans

January 7, 2020

build up to heavy 2 THEN 90% of 2 2×2 OTM for 10 Minutes 2 Power Cleans + 3 Clean Pulls (80% of 2) 10 Minute AMRAP 30 KB Swings 20 Alternating KB Step-ups10 Power Cleans (70% of 2)

Read the full article →

Squat Program

January 6, 2020

Yoke or Back Squat build up to 105% of heavy 5 for 2×2 On the 1:30 (% of heavy 5) 85/6, 90/4, 95/290/6, 95/4, 100/295/6, 100/4, 105/2 Tempo Overhead Squat 4 sets of 3 7 seconds Down7 seconds @ bottomExplosive out of the hole For Time: (5 minute cap) 21-15-9 DB ThursterToes to Bar

Read the full article →

Back Squat Program

December 23, 2019
Read the full article →

3 Rounds for Time

December 18, 2019

Power Clean + Push Press build up to heavy 10 from 12/3 3 Rounds for Time12 Power Cleans (85% of 10)12 Chest to Bar Pull-ups12 Push Press 12 Toes to BAr

Read the full article →