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, June 5, 2017


Monday, June 5, 2017

Aspire Fitness

8:30 AM

Warm Up

5 minute Row
WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (5 minutes)

Box Jumps

5 minute EMOM

5x 24" Box Jumps


5 minute EMOM

5x 135# deadlift

Cool Down

10 minute walk on treadmill

40 minute total workout

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