CFL 8.05.09
Dynamic Warmup
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PVC Dislocates
PVC Circles
PVC Good Mornings
Inch Worms
Weighted Squat Holds
Bridges
Cossack
Strength and Power
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Deadlift
1 x 5
W.O.D.
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21-15-9
American Swings
Air Squats
Burpees
"A happy life is one which is in accordance with its own nature."
~ Lucius Annaeus Seneca
Simple Productivity
Do today what you can do tomorrow.
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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