Basics

"You’ve got to get the fundamentals down because otherwise the fancy stuff isn’t going to work." -Randy Pausch, The Last Lecture.

Success requires mastering the fundamentals of any endeavor.  In CrossFit we have 9 fundamental lifts in progressive difficulty:

1. Shoulder Press-Push Press-Push Jerk
2. Squat-Front Squat-Overhead Squat
3. Deadlift-Sumo Deadlift Highpull-Clean

For additional practice, attend one of the Beginning CrossFit classes, or schedule a private skill session.  Each membership package includes private skill sessions and you can buy additional sessions for much cheaper than the cost of personal trainer.

Today's Workout

4 Rounds of:

• 10 Sumo Deadlift High-pulls
• 5 Ring Dips

Today's Endurance Workout

At least 3 hours before or after Today's Workout, do ONE of the following:

Run, Row, Bike or Swim

• 45 sec on, 45 sec off
• 1:30 on, 1:30 off
• 3 min on, 3 min off
• 6 min on, 6 min off
• 3min on, 3 min off
• 1:30 on, 1:30 off
• 45 sec on