Broad General Inclusive Fitness

The concept of CrossFit is easy to grasp. It is a broad, general and inclusive fitness.

CrossFit is designed to develop the body in different domains to achieve optimal overall performance. This is achieved by creating a balance of mind and body using various forms of functional work.

In building a routine around functional movements, you create a balance in all ten of these very important capacities:
  • Cardiorespriratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Accuracy
  • Agility
  • Balance
For example, let's take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 500lbs and run a 8:30 mile. The Runner's squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas.

It makes more sense regarding a human's functionality where a combination of the two types is ideal. This third type, squatting 350lbs and running a 6:00 mile, would be a much more efficient machine... This is what CrossFit ultimately helps you achieve.


SDHP and Ring Dips


7 rounds for time of:

Sumo deadlift high pull x 10
Ring dips x 7

JD and Rob- 12:32

Finished off with 2 rounds of 400 m row 2 minutes rest in between

J- 1:27
R- 1:32
J- 1:32
R- 1:32

Row 500m, 50 squats


4 rounds of Row 500m, 50 squats for time


Press/Push Press/Push Jerk


Press 1-1-1-1-1
J: 150-155-160-160-155
A: 125-130-135-135-130

Push Press 3-3-3-3-3
J: 150-155-160-165-165
A: 125-135-135-135-135

Push Jerk 5-5-5-5-5
J: 105-105-105-105-105
A: 105-105-105-105-105


Squat 1-1-1-1-1-1-1-1


185-195-205-215-225-235-245-255! NEW PR for BOTH!



21-15-9 reps for time of:
95lb Thrusters

John: 7:24
Adam: 7:24:35 (sub'd 65lb)
Rob: 7:24:50 (sub'd 65lb)




75lb Snatch x 75

(Sub'd 55 lbs x 50)



Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

(sub'd off the ground on rings, 50lb dumbbell, and for 15 minutes)

8 rounds!



100 pullups, 100 pushups, 100 squats, 100 situps for time. Must complete one exercise before moving onto the next.

28:00 (New PR)