A. Hart and Company
Dynamic Warmup
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PVC Dislocates
PVC Circles
PVC Good Mornings
Inch Worms
Bridges
Cossack
Strength and Power
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Back Squat
3 x 5
W.O.D.
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1000 Meter Run
10 Squat Thrusters
10 Burpees
10 Pushups
800 Meter Run
8 Squat Thrusters
8 Burpees
8 Pushups
600 Meter Run
6 Squat Thrusters
6 Burpees
6 Pushups
400 Meter Run
4 Squat Thrusters
4 Burpees
4 Pushups
200 Meter Run
2 Squat Thrusters
2 Burpees
2 Pushups
"Life is a grindstone.
Whether it grinds us down or polishes us up depends on us."
~ Thomas L. Holdcroft
The Go Green Tip of the Day
Green Toilet Paper
Click Here to read about how to be kind to your behind and the planet.
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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