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.

Wednesday October 21, 2020

October 21, 2020

2K Row then accumulate 3 Minutes of L-Sit work – support on dip bar – chair sit on dip bar – alternate extending 1 leg in chair sit – L-Sit on dip bar – L-Sit on DB – Planche StrengthFront Squat build up to heavy 5 Push Pressbuild up to heavy 5 5 SetsFront Squat […]

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Monday October 12, 2020

October 12, 2020

Seated Press build up to heavy 2Glute Bridge build up to heavy 7 5Rounds 2 Seated Press (80% of 2)5 Glute Bridge (same weight) For Time7–>1 Push-ups 1–>7 Star Jumps OR 12 Minute AMRAP12 Overhead Plate Sit-ups12 Ring Rows 12 (6/6) Overhead Plate Reverse Lunge

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October 7, 2020

I. Squat build up to heavy 3Behind the Neck Pressbuild up to manageable 8 5 Rounds 2 Squats (85% of 3)8 Behind the Neck Press (same weight) 21-15-9Push-ups Toes to Bar II. 14″ Minutes 125m Sprint 7 DB Push-up to Row 250m Sprint14 DB Push-Press

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Monday October 5, 2020

October 5, 2020

Two Options: I. “Helen”3 Rounds for Time400m Run21 KB Swingns 12 Pull-ups II. Hex Bar Deadlift build up to heavy 3 5 Rounds 2 Hex Bar Deadlifts (90% of 3)6/6 Windmills 12 Minute OTMODD: 6-8 DB Push-ups to Row EVEN: 12-18 Ball Slams

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Wednesday September 30, 2020

September 30, 2020

Hex Bar Deadliftbuild up to heavy 5Floor Pressbuild up to heavy 3 5 Rounds 3 Hex Bar Deadlifts (85% of 5)2 Floor Press (90% of 5) 9 Minute AMRAP 5 Hex Bars (65% of 5)12 Wall Balls

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Friday September 25, 2020

September 25, 2020

Seated Pressbuild up to heavy 3Glute Bridgebuild up to heavy 2 5 Rounds2 Seated Press )85% of 2)3 Glute Bridges (85% of 2) 6 Rounds250m Row 1 Minute rest

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Monday September 21, 2020

September 21, 2020

Hex Bar Deadlift build up to heavy 5 6 Rounds 2 Hex Bar Deadlift (90% of 5)3 Tukish Get-ups 3 Rounds for Time400m Run or 500m Row 12 DB Push-up to Row

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