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, July 16, 2018

Days Off July 12-17

Wednesday - Aspire Fitness

Thursday, July 12, 2018 - Bike Ride

Friday, July 13, 2018 - Run, lousy

Saturday, July 14, 2018 - Aspire Fitness with Ratna (Row, Cindy, Machines, OH walking lunges)

Sunday, July 15, 2018 - rest

Monday, July 16, 2018 - Bike Ride

Tuesday, July 17, 2018 - Aspire Fitness (Row 10 minutes, WMCF dynamic stretch, 15 air squats, 5 pull-ups, banded shoulder stretches, rope skips (singles, drills, doubles), 30 minutes total


Saturday June 30, 2018

Run - Rocky Mountain Greenway

Cindy - 2 rounds


Friday, June 29, 2018

Aspire Fitness

12:35 PM

Row - 5 min
Rope Skips - singles, drills, doubles (~20)

5x Wall Walk ups

4x5x24" Box Jumps

Front Squat


30 minutes total