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.




3 sets of 8 Back Squat @ 77% of 5 RM

Back Squat 3 sets of max unbroken reps at Strengthfest weight (do not exceed 30 reps total)

B.) Max Handstand Hold


60 Double Unders (120 Singles)
50 DB Front Squats
40 KB Swings (24kg/16kg)
30 Box Jumps (Step Down)
20 DB OH Sit Ups
10 Strict 45# Pull Ups (Scale: Body Weight/Tough Body Rows)


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