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World Class Fitness in 100 Words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake 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 handstand, 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 patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”.

Courtesy of CrossFit.com.

Learn it. Live it. Love it.

Strength
Press
3-3-3-3-3

WOD
Every minute on the minute for 12 minutes:
2 Burpees
4 WallBalls
6 Overhead Lunges (45/25)

rest 5 minutes then

500m row for time

Advanced
Every minute on the minute for 12 minutes:
3 Burpees
6 WallBalls
9 Overhead Lunges (45,25)

rest 5 minutes then

Row 500m for time