Dynamic Warmup
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CFL Track Warmup
Pushup Complex
W.O.D.
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1 Mile TT
3:00 Rest
200 Situps
"Success is getting what you want.
Happiness is wanting what you get."
~ Dale Carnegie
The Go Green Tip of the Day
The Go Green Initiative
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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