CROSSFIT/KICKBOXING BOOTCAMP Start NOW!,6am Monday Wednesday Friday  We truly believe in this program and the results it can bring about in each and every individual that is not afraid of hard work. If you are willing to commit, learn, and have fun, we promise to give you the help you need (you will never be on your own), teach you how to correctly perform each movement, and challenge you in ways you have never been challenged before.   As a result of this process, you will see changes in the way you feel, the way you look, and the way you think...............

Nutrition

Most of us are familiar with CrossFit's nutrition prescription: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. But to achieve top performance, you have to be specific about the balances of those things and accurate in your macronutrient consumption. You can get far on the workouts alone, but you will not--cannot--reach your true potential without getting particular about your fuel. There's a 1:1 correspondence between elite CrossFit performance and accuracy and precision in your consumption.

CrossFit Journal #21 goes into detail about how to determine how much of what you should be eating to optimize your performan

warm-up

practice shoulder press, push press,push jerk,and split jerk

for 20 minutes do as many rounds as you can

250m sprint or 50 double unders

then do

max amount of

shoulder press

push press

push jerk

split jerk

using the same weight 95/65