Friday, September 3, 2010
2nd September 2010 by MikeWE WILL BE CLOSED FOR THE HOLIDAY WEEKEND! We will reopen on Tuesday morning 6am! There are NO Saturday Morning Classes or Monday Classes!
Remember what we are all about! Get out there this weekend – try new things Bike, Swim, Run, Row - try something! Enjoy the last bit of summer!
World-Class Fitness
in 100 Words:
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
~Greg Glassman
Good Luck to Mike, Leslie, Erica, Jamie, John, Jason, Nick and Rebecca this Saturday at the competition at Crossfit Ironwill! We know you will all do fantastic and represent CFGB!
W.O.D.
The Bear Complex
Power Clean
Front Squat
Push Press (bring bar down behind head)
Back Squat
Push Press
Perform the above sequence 7 times in a row without resting – which equals 1 round
5 rounds
Add weight for each set
Record weight and time to www.beyondthewhiteboard.com
Great Job Miriam getting her first assisted kipping pull-up!
