CrossFit works – Mon 12.04.17

 In W.O.D.

It always boggles my mind when I hear people claiming CrossFit doesn’t work and is a fad.  The CrossFit website and program has been around since 2001 (although Greg Glassman had been training and developing his program long before that).  Glassman was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Strength:  Snatch 2-2-2-1-1-1

Conditioning: 3 rounds for time of:
– 10 Squat Snatches (155/95#, Health: 75% top strength set – power snatch ok)
– 20 Burpees


Good Friends, Good Cheer! It’s the most wonderful time of year! Please join us on Saturday, December 9th at 1 PM, for the Compound Christmas Party! Bring your favorite dish to share! Leighna has organized a Pot luck sign up sheet at the gym (BYOB ). Join in on the fun and bring a White Elephant gift for the gift exchange. The gift can be valued up to $25, but cannot be purchased. It can be a re-gift or something useful from your house in good condition that you don’t use. We are looking forward to celebrating with our Compound team, so grab your favorite ugly Christmas sweater and join us for an afternoon of Christmas cheer!


For the month of December, Facebook checkins will be going to the Marine Toys for Tots Foundation to help provide books for children in need. Toys for Tots provides toys, books, and other gifts for children who are less fortunate during the holiday season. Every 30 check-ins will provide a book to a child in need. #books4kids

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