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 July 1, 2020

July 1, 2020

Barbell Glute Bridgebuild up to heavy 7 6 Rounds 5 Glute Bridges 8 RDL Conditioning 10 Prowler Trips Warm-up Flow Lacrosse Ball to the knee – supra patella pouch– medial– lateral Lacrosse Ball to the lateral hip3 setsDown Dog with Rotationinto Cobra 3 Super SetsScorpion (20 seconds per side)Paoli Plank (20 seconds)

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Monday June 29, 2020

June 29, 2020

Hang Muscle Clean + Power Clean work up to heavy 1+2 15 Minutes OTM 1 Pull + 1 Muscle Clean + 1 Power Clean (75% of 1+2)1 Pull + 1 Muscle Clean + 1 Power Clean6 Burpees Make sure you are keeping the legs straight on the muscle cleans and no re-bending the knees! The […]

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June 26, 2020

Warm-up FlowArm Wrestling with Band (1 minute per)– face the rack– face away– arm behind the backBand Hamstring3 SetsHollow Holds (20 seconds)Superman (20 seconds)2 MinutesDown Dog – Push-up – T – Lizard StrengthFloor Pressbuild up to heavy 3 5 Rounds5 Floor Press (80% of 3)8 RDL Conditioning 12 Minute On the Minute12-18 Kettle Bell Swing […]

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June 24, 2020

Hex Bar Dead-liftBuild up to heavy 7 5 Rounds 5 Hex Bar Deadlift (80% of 7) 6/6 Windmill Conditioning 12 Minute AMRAP 200m Hex Bar Carry (60% of 7)4 Pull-ups 8 Push-ups We are slowly re-opening to those clients that continued to make payments throughout the stay at home shut down or have a punch […]

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June 22, 2020

Warm-up appropriate for running, including calves and activating glutes. 800m warm-up job/run. Sprint for 20 seconds and mark the distance. OTM for 8 Minutes Sprint the distance you marked After the last one, go right into a 400m cool down jog.

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June 19, 2020

Juneteenth commemorates the day the Emancipation Proclamation was read to newly freed slaves in Texas thus ending of slavery in the United States. For Time6 Rounds of:19 Double Push-up Burpees18 Pull-ups65 Alternating Jumping Lunges400m Run From Wikipedia:The western Army of the Trans-Mississippi did not surrender until June 2.[15] On June 18, Union Army General Gordon […]

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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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