General Warm Up
Every 90 sec for 12 min
1 Power Clean
40 KB Swings (24/16)
30 Lunges (75/45)
Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30
"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 climb, push-ups, sit-ups, presses to handstand, pirouettes, 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." ~ Greg Glassman
CrossFit changed my whole way of thinking in regards to diet, exercise, relationships and accountability. Since joining I lost 27 lbs. and I’m ready to increase my level of fitness. It taught me how to push myself and showed me the rewards of staying disciplined.