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July 29, 2009

Saturday Mornings-9am FREE introductory CrossFit classes.  Come experience for yourself what Crossfit is all about. 


Strength Work
Back Squat - 1RM

WOD
50 box jumps
10 deadlifts
40 box jumps
8 deadlifts
30 box jumps
6 deadlifts
20 box jumps
4 deadlifts
10 box jumps
2 deadlifts


IMG_1023

Jolie Gentry Snatches 110#

the converted

can fitness change lives?


Posted at 09:59 AM |

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February 2012

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World Class Fitness

  • 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.

Crossfit Journal

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