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.

Breonna Taylor

June 17, 2020

For Time 26 Deadlifts (135/95 lb)26 Hang Power Cleans (135/95 lb)26 Front Squats (135/95 lb)26 Shoulder-to-Overheads (135/95 lb) Every minute on the minute, perform:6 Burpees With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to […]

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Eric Garner

June 15, 2020

11 Round for Time: 9 Burpees 15 Air Squats Eric Garner 9/15/1970- 7/14/2014 Eric Garner was killed 6 years ago and the NYPD officer responsible for his death was never indited. Bystanders filmed the arrest on their cellphones, recording Mr. Garner as he gasped “I can’t breathe,” and his death was one of several fatal […]

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Jason’s Birthday WOD

June 12, 2020

It’s Jason’s Birthday Saturday. Typically we don’t write “Birthday WOD’s” but given the time – why not. To that, we will not be following CompTrain programming anymore. More regarding programming will be reveled in time:

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“Garage War”

June 10, 2020

3 Rounds For Reps:1 Minute Double Dumbbell Thrusters1 Minute Over-and-Back Dumbbell Hops1 Minute Double Dumbbell Power Cleans1 Minute Double Dumbbell Push Presses1 Minute Burpees1 Minute Rest

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“Sweat Sixteen”

June 8, 2020

AMRAP 16:21/15 Calorie Row (or jumprope)15 Toes to Bar9 Overhead Squats This can be a barbell workout or use a dumbbell or KB got 1 Arm Overhead Squats.

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Opposite Day

June 5, 2020

Conditioning“Opposite Day”30-20-10:Power Snatches Box Jump Overs (24/20) Directly Into… 10-20-30:Power Clean and Jerk Lateral Barbell Burpees

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June 3, 2020

For time:50 KB Swings (you can hold the end of a dumbbell or use a 5 gallon bucket Four 2 Minute Work Blocks with 2 Minutes REST 35 Double-Unders5 Burpees over DumbbellsMax KB Swings

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