20 Main St.
North Reading, MA. 01864
Get Started Learn More FREE Consultation
CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
2:00 Light Paced Bike or Row + 1 Round of Strict Cindy*
1:30 Light/Medium Paced Bike or Row + 1 Round of Strict Cindy*
1:00 Medium Paced Bike or Row + 1 Round of Strict Cindy*
*Strict Cindy Round = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
5 Slow, Pausing Wall Squats
10 Warrior Squats
21 Overhead Squats (75/55)(65/45)(55/35)
21 C2B (PullUps) (assisted)
21 Power Snatches (75/55) (65/45) (55/35)
21 BarFacing Burpees
TOES TO BAR STAMINA
:30s – Max T2B (K2C)
:30s – Rest
BONUS ROW CONDITIONING
World Class Fitness In 100 Words 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, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouetts, 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.
By Greg Glassman