CrossFit - Greg Glassman

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 is constantly varied functional movements performed at high intensity.

Thursday, October 13, 2016

Olympic Weightlifting

Thursday, October 13, 2016

Coach Jonathon

9:30 AM with Fabby

Warm Up

Russian Baby Makers, Torso bends/extensions

Front Squat

10-5-3 @ 95#, 105#, 115#

Back Squat

10-5-3 @115#, 125#, 135#


10-5-3 @135#, 155#, 155#

Bench Press

10-5-3 @95#, 135#, 155#

Finished with 10 minutes of mobility.  Calf smash, piriformis smash, lat smash

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