Dynamic Warmup
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CFL Track Warmup
Pushup Complex
W.O.D.
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1 x 800 (forwards)
1 x 400 (backwards)
3 Rounds
We've got the most prosperous culture in human history and we've also got the biggest spiritual hole in human history. People are saying "I can't fill the hole with money. I can't fill it with alcohol, or drugs, or sex, so what do I need to fill it with?"
~ Mark Victor Hansen
The Go Green Tip of the Day
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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