Archive for "Jun 14 2017"


CrossFit Tenacity – WOD


Warm-up (No Measure)

General warm up – As group

Warm up row

4 Rounds:

20 sec EASY PACE/10 sec HARD


Get your HR up and your body ready for the 2km.


Row 2km (Time)

Row 2000m for time


Front Squat (Heavy 5 for the day)


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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. ~Greg Glassman