General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

3 rounds NFT of “Cindy”:

5 Pullups

10 Pushups

15 Squats

WOD:

3 Rounds for time of:

400m Run

30m Lunge

30m Burpee Broad Jump

I Drank the Kool-Aid!

By Bob Harper

When I was first introduced to CrossFit, I found it to be the hardest workout that I’d ever done.  It wiped the floor with me, and I fell in love with it immediately.  The results that I have seen in my strength and physicality have been unparalleled to any other things I have ever done in my more than 20 years in the fitness business. I drank the CrossFit Kool-Aid. Read more…