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.




12 min EMOTM even:


7 Db Hang Clean and Push Press or 7 Hang Power Clean and Push Press - 115LBS

Even: 10 Knee Tucks or 10 Knee 2 Elbow


84 Single Unders or 42 DU’s

21 DB Push Press, 40#

21 Russian Kb Swings/American Swings 20KG

60 Single Unders or 30 DUs

15 DB Push Press,

15 Russian KB Swings,

36 single unders or 18 DU’s

9 DB Push Press,

9 KB Swings

12 minute Cap

Cash Out:

30 Ab Wheels and Mobility

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