practice oly lifts

then:

row 1000 meters

3 rounds for time

 

What is CrossFit

 

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
 
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.

 

Interested in CrossFit

 

First: Download and Read

Second: Sign up for our Free Introductory Class

Third: Once you have attended an introductory class or had a fitness evaluation, you  enroll in our pre-scheduled Foundations classes to teach you the fundamental movement patterns you need for Crossfit (and Life). This phase typically lasts 1 week (longer if you have pre-existing medical conditions or are severly deconditioned) depending on the consistency and intensity of your training, your diet, sleep patterns and athletic ability.

 

Don’t worry, if you’re just getting yourself back into shape and think that this type of training could be too hard, remember that Crossfit is designed to meet the experience, fitness level, and needs of every human being. Elite athletes and people in old age homes are doing Crossfit.  If you fit somewhere in between you can do Crossfit.