Keep’n It Classic Crossfit

Robert Thomas showing us just how you should look after a Crossfit WOD

Words from the founder – Greg Glassman

“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, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, 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!

This stuff works, if you work it!

Wednesday September 19th, 2012

5:00, 6:00 & 7:00am: La Paz Intermediate – Park on La Paz Rd. and meet at the Track

5:30 & 6:30pm: La Paz Intermediate – Upper Parking Lot off of La Paz Rd.

WOD

For time:

1600 Meter run

100 Hand release push-ups

30 DB Thruster (45/30) – Every break in the thrusters results in a 5 burpee penalty