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.

Saturday, November 17, 2018


Saturday, November 17, 2018


8:00 AM

3 min, 3%, 3 mph
10 min, 1%, 5 mph
3 min, 3%, 3 mph

WMCF Dynamic Warm-Up

15 air squats
10 push ups

3x Handstand Kick-up and hold

5-5-5-5-5 Thrusters

2x5 strict hanging knee raises

50 minutes total workout

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