People ask all the time, “What do I eat?  How should I eat?”  It always comes back to how you are fueling your body.  If your performance stinks or plateaus, think about what’s going into your mouth.  If you aren’t happy with your body composition, think about what’s going into your mouth.  You know that saying about “Not being able to out-train or out-exercise a bad diet.”  Well, it’s true. 

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.” 

~Greg Glassman

So who is ready to team up and do a 10k??? Get your teammate and sign up on the PR board.  Don’t have a partner and want to do it? There’s a sign up on the board as well if you’re looking for a partner. 



Find 1 RM

 CrossFit WOD:


Thrusters 95#/65#

ab mat sit-ups