Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
--www.crossfit.com
SATURDAY 131102
Rotations
foam roller
Row 1k (3:41)
ESWU
goblet squats 3x5/16kg
swings 3x10/16kg
TGU 3x12kg l/r
DAY ONE 2x5 (10/5/5)
Press 45/65/65
Batwings 5x:20/25#
Deadlift 65/95/95
Front squat 45/75/75
Carries 4x40
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