Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
Barbell Good Mornings
Burgener Warmup
Strength and Power
--
Deadlift
1 x 5
SDHP
3 x 3
W.O.D.
--
Five Rounds:
40 Dumbbell Push Presses
15 Pushups
"You can't make people smarter.
You can expose them to information,
but your responsibility stops there."
~ Rip
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A website designed to initiate a strong commitment to urban sustainability.
World Class Fitness in 100 Words
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 climbs, push-ups, sit-ups, presses to handstand, , 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 . - - Coach Greg Glassman, Crossfit Founder.
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