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.

Monday, December 12, 2016


Friday, December 9, 2016

National Training Center, Clermont, FL

8:50 AM

Warm Up

Treadmill (10 minutes, walk, run, walk)

Front Squat


Back Squat



GHD - 3x5
Tuck-ups - 3x8

Finished with 4x Handstand Kick-ups and 3x3 Pull-ups

50 minutes total workout

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