July 5th, 2019

Come join us on Port Stanley Beach Saturday to watch some Crazy CrossFitter’s do workouts on the sand and enjoy a fun day relaxing on the beach. The competition starts at 8:30 am. We have 3 teams entered from CFK. Here’s more info http://www.crossfitelgin.com/beach-brawl-2019.html . E-mail joanne@crossfitkitchener.com if you have any questions

Today’s WOD

5 Rounds

1 Min: 12 to 15 DB Floor Press

1 Min: ME Rowing Cals

1 Min: 12 to 15 DB Bent Over Row

1 Min: ME Row Cals

1 Min: Rest

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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, 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 combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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