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.

Friday, July 14, 2017

Back Squat

Saturday, July 8, 2017

Aspire Fitness

9:00 AM

5 min Row

WMCF Dynamic Warm Up

Jump Rope - drills, 5x10 doubles

HS Technique

3x kick-up
3x wall walk-up

Box Jumps - 24" - 4x5

Pull-ups - 3-2-2-2-1

Back Squat


50 minutes total workout

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