21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
95-lb. shoulder presses

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Chelsea Jung of Lake Washington CrossFit

The Dumbbell Power Snatch
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This Is Your Lifeboat
with Greg Glassman, Cape Town, South Africa

Chest-to-Bar Pull-Ups: Common Faults
from the Competitor's Course

Left-handed vs. Right-handed Swimmers
with Greg Glassman and Fortune Magazine

Tire Flip: One Size Does Not Fit All
from the CrossFit Strongman Trainer Course

Urankar and Sterner: Near Tie on BSU Workout Contest

Check out CrossFit Werk in Berlin, Germany!

Coach Glassman creates BSU workout.
Beat Zhou’s time and win a trip to China!

Footwork: Snatch Lands and Snatch Drops
from the CrossFit Specialty Course: Weightlifting.

Brian Riley lost a leg in Afghanistan, but gained insight into coaching adaptive athletes.

Need help with your rope climb? Matt Chan offers some tips at the Competitor's Course.

Phoenix Multisport: A Sober Community

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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 to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, 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 combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

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Let Me Tell You About CrossFit

On Scalability

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind.

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