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Fitness In 100 Words

In CrossFit the idea behind fitness is more than just your workouts. Fitness is a lifestyle - it's your whole 24 hour day. Decisions that you make outside of the gym effect your fitness, along with your WODs. The founder of CrossFit, Greg Glassman, came out with "Fitness in 100 Words."

"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 Founder

Keep working at your fitness, aiming for PRs and movement consistency, while at the same time try to PR your nutrition and sleep consistency.

Our member Cindy regularly plays sports. Just a quick look through her social media and you can see her swimming, skiing, running, surfing, and biking.

Try to make it in for Tuesday's class. The challenge is very different than the Monday WOD. Ironically, our WOD is named "Cindy."



Training Tuesday ONLY

Warm-up: Dowel Game!

WOD: "Cindy"


Rx - 5 Pull-ups, 10 Push-ups, 15 Squats

FG - Jumping Pull-ups (6"), scale push-up

CP - Weight Vest 20#/14#

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