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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, 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.

Meal of the Day

Link to CrossFit Endurance

Kettlebell Workouts

July 26, 2014: KETTLEBELL/BODYWEIGHT COMBO...

As many rounds as possible in 7 minutes:

10 x thrusters, right
10 x 2-handed russian swings
10 x thrusters, left
10 x 2-handed russian swings

rest 2 minutes


Amrap in 7 minutes

10 x 1-arm row, right
10 x burpees
10 x 1arm row, left
10 x burpees


rest 2 minutes


Amrap in 7 minutes

10 x clean, right
10 x dynamic squats
10 x clean, left
10 x dynamic squats

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July 04, 2014:

For set A, no rest between exercises and 60-90 sec rest between circuits. For sets B/C, no rest between exercises and 45-60 sec rest between circuits.

A1: Straight Leg Deadlifts - 2 x 10, R/L
A2: H2H Kettlebell Swing - 2 x 20

B1: TGU - 2 x 5 ES Alternating
B2: Arm Bar - 2 x 5 ES

C1: Double Front Squat - 2 x 10
C2: Deck Squat to Jump - 2 x 10

HE: Clean & Press - 2 x 10
Pullups - 2 x Max Reps

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