This week all workouts will take place @ 1900 (or just after) Be sure to check back here for updates.
THANKS to everyone who has been giving it they're all. CrossFit isnot about doing every workout RX'd, or beating the person next to you. CrossFit is about giving it 110% every set, every rep all the time. INTENSITY is the key.
100 Word of elite fitness from CrossFit HQ. Follow this and you will see tremendous changes in your performance in all aspects of life.
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
Five Rounds of: 5 Deadlifts 5 Hang Cleans 5 Push Presses 5 Front Squats
This is not a 3,2,1 Go! Workout You must increase the load with each round and may not drop the bar once the round has begun. A dropped bar or weight touching the ground (except on the deadlift) is a failed attempt at a round. Rest as necessary between rounds. Try and move as much weight as possible .
We'll open @ 1500-1530 Post your preferred workout time so we can do our best to accommodate