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.



Skill: 5 minutes

Development & Enhancement:
Double Unders
3 in a row


Hang Power Clean 115LBS
5 rounds of:
1 HPC, rest 10 seconds
1 HPC, rest 10 seconds
1 HPC, rest 10 seconds
1 HPC, rest 90 seconds
(80% to 85% of 1RM)


5 x 2 min AMRAPs with 1 minute rest in between each
10 KB Swings (16KG)
10 Push Ups

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