Welcome to CrossFit!

Thank you to everyone who brought a friend today or helped share the word about our free week!

If you are new to CrossFit, you should take some time to check out their website There you can find workouts, video demonstrations of movements, pertinent health-related news and articles, and even healthy recipes!

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CrossFit + Fitness:

In 2002, Greg Glassman summarized world class fitness in 100 words in a CrossFit Journal article.

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

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Tuesday's Training:


EMOM x 10:

Primal: 3-5 Strict Pull-ups

Beast Mode: 1-3 Negatives

Big Dawg: 3-5 Ring Rows



6 Rounds:

16 Alternating Dumbbell Snatches (50/35)

8 DB Facing Burpees