Fight Gone Bad

3 Rounds
1 min each station
Box Jumps 20"
Row for Calories
Wall Balls 20/14#
Push Press 75/55#
Sumo High Pulls 75/55#
1 Minute Rest
High Intensity, manage your rest time, find a rhythm.
Welcome to The Box Sampson, Sterling, Kevin and Curt!!!! Hope you all had fun at the Atlas Stone class, I know I did.
An Effective Approach
In gyms and health clubs throughout the world the

typical workout consists of isolation movements and

extended aerobic sessions. The fitness community

from trainers to the magazines has the exercising public

believing that lateral raises, curls, leg extensions, sit-ups

and the like combined with 20-40 minute stints on the

stationary bike or treadmill are going to lead to some kind

of great fitness. Well, at CrossFit we work exclusively

with compound movements and shorter high intensity

cardiovascular sessions. We’ve replaced the lateral

raise with pushpress, the curl with pull-ups, and the leg

extension with squats. For every long distance effort

our athletes will do five or six at short distance. Why?

Because compound or functional movements and high

intensity or anaerobic cardio is radically more effective at

eliciting nearly any desired fitness result. Startlingly, this

is not a matter of opinion but solid irrefutable scientific

fact and yet the marginally effective old ways persist and

are nearly universal. Our approach is consistent with

what is practiced in elite training programs associated

with major university athletic teams and professional

sports. CrossFit endeavors to bring state-of-the-art

coaching techniques to the general public and athlete

who haven’t access to current technologies, research,

and coaching methods.