Elite Strength, Fitness and Conditioning with CrossFit
Monday December 18th 2017

Improve your quality of Life with these tips!

Elite-Strength-and-Fitness

CrossFit-Gym-CrossFit-Workouts

The only thing standing in the way of a lean and fit physique is you. Adopt the tips here into your lifestyle and you will see results in a matter of weeks.

1) Try Green Tea

Green tea significantly reduces total fat in the waist and skin areas. Green tea has the catechins, proven to raise your resting metabolic rate. That means you keep burning fat longer, turning the body into a well-oiled fat burning machine. It has also been shown, the catechins interact with the caffeine in green tea. A perfect substitute for coffee, green tea is high in antioxidants making it a natural stimulate.

2) Increase water intake

Drinking more water helps the body reduce fat deposits. The kidneys do not function correctly without enough water intake. If they don’t work properly, some of the load is discarder to the liver. If the liver is doing the kidney’s work, it can’t concentrate on its’ main job of metabolizing fat. More fat will remain in the body and fat burning stops. So drink the right amount of water improves metabolism and keeps your fat burning at full capacity. Water also flushes out toxins and imp roves the body’s ability to stay healthy.

3) Build muscles

Muscle keeps you metabolism active and burning calories. Adding muscle improves your body fat composition ratio. Muscles are an active tissue that continually renews itself so it always needs calories. While normal cardio burns fat only during the exercise, weight training builds muscle ensuring body fat continues to burn throughout the day. The main source of energy for muscles is fat. So, even when relaxing or sleeping, you continue to burn calories. The more muscle mass on your frame the more positive effect on your metabolism. To avoid your metabolism from getting sluggish and packing on fat it is important to do regular CrossFit exercises to build muscle.

4) Citrus Fruits

Citrus fruit hikes up the metabolism while supplying a big dose of vitamin C, a chemical used in the process of fat burning. Citrus fruits are ranked as the best fat burning foods you can eat. Oranges, grapefruit, apples and even tomatoes share these fat burning qualities. With the large variety, mix several varieties to for different flavors and taste. Citrus fruit effectively burns fat around the hips and waist.

5) Apples

An apple a day keeps the fat away. Apples contain a substance called pectin that restricts the cells from absorbing fat and assists water absorption from food. This also helps push fat deposits from the body. The antioxidants in apples may also reduce excess belly fat from metabolic syndrome. Apples have a high level of soluble fiber that helps you control hunger pain.

6) Berries

Strawberries, blueberries, raspberries, blackberries, cherries – take your pick. Fruits as a whole are packed with vitamins and minerals. They are low on calories and high in water compared to refined foods. Excellent sources of fiber, berries boost the metabolism, breaking down food and fats. Naturally sweet and delicious, a handful of berries will keep you feeling fuller longer and help eliminate the craving for sugary glasses of artificially flavored, empty calories.

7) Oatmeal

A large portion of oats calorie profile is soluble fiber. Soluble fiber helps control blood sugar and helps you feel fuller longer. Oatmeal also lowers the risk of heart disease and lowering cholesterol. Choose old fashioned or steel cut oatmeal and eat with fresh fruit. Make sure to monitor your serving sizes during diet phases carefully.

Remember, the right diet plan will show you how to combine the fat burning foods to keep your body melting away the flab. There are countless delicious recipes to make the switch painless. Add a regular, consistent CrossFit exercise regime and you will sculpt your body into an object of desire. Do not let another day pass. The new you is ready to emerge.

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“Dreams are renewable. No matter
what our age or condition, there are
still untapped possibilities within us
and new beauty waiting to be born.”
~ Dr Dale Turner

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Get fit with the right kind of food in your diet!

CrossFit

CrossFit-Hub-Singapore

Forget yo-yo diets and easy weight loss promises that leave you feeling like a fat failure. It is possible to have a lean and fit body. First, it is vital to know how fat is deposited in the body, so you have an understanding of how to make the body lose it.

Your body needs food to acquire the necessary energy to function and feed its cells. The calories in food have energy commonly referred to as calories. The more calories the food contains the more fuel the body can acquire from it. In order to use the foods energy, your body must first digest the food.

The process of digestion causes the body to burn some old energy to get the new energy from the food. The more difficult it is to digest the food, the more energy/calories are burned.

The body’s fuel is categorized as protein, carbohydrates or fats. This fuel nourishes the body and keeps the body functioning. The left over calories are eventually stored in the fat cells. Your body uses a part of the foods fuel for nutrition. The excess fuel is eventually stored up as fat in the “fat cells” of your body, around the kidneys and liver.

Fat cells are often deposited in the chest, hips and waist region. As the cells become bigger, your physique acquires a doughy look. The body has a limited number of fat cells, and there is only so much fat these cells can store. Once the threshold is reached, fat begins to accumulate in the muscle lining of your arms and thighs, creating unsightly, flabby limbs.

TIP #1: EAT FAT BURNING FOODS

All foods can cause fat creation, but certain foods actually help burn fat. Some foods have minerals or vitamins that raise metabolism and act as virtual fat burners. There are negative calorie foods with low calories that burn extra calories during digestion.

Other foods, even eaten in small quantities, deliver a feeling of fullness with very little calories. Sticking to the right whole foods will drastically reduce the fat profile of your body. By eating these fat burning foods at the right time, in the correct amount, the body fat profile starts to reduce. Add in foods that lower the likelihood of fat depositing in your body for an extra boost. Here is a list of everyday foods that double as secret fat burners.

1) Poultry

Poultry such as chicken has special assets that increase the bod y’s metabolic rate, helping you melt extra fat away. Chicken is low in fat and carbohydrates with a good protein profile. Proteins require a lot of energy to digest, and more energy for proteins to be stored as fat. It is also a great source of iron, zinc, and niacin. For best results, remove the skin from poultry before eating to avoid excess fat.

2) Salmon & Tuna

Salmon and tuna are good sources of protein that provides the body with healthy fats from omega-3 and omega-6 fatty acids. Both meaty fish, while satisfying, are also low in calories and unhealthy saturated fat. Eating salmon positively effects leptin, the hormone responsible for burning and storing calories. High leptin levels cause the body to store fat. Salmon and tuna reduce leptin, giving your metabolism the boost it needs to burn calories.

3) Other Lean Protein

As with other proteins, research has shown the thermic effect of protein is the most of all the macronutrients. Protein require approximately 30% of its’ calories for digestion and processing. Lean proteins also suppress the appetite reducing the tendency to overeat. Though poultry has a lower fat profile, lean red meats such as top round, lean sirloin, game and other white meat have a place in a fat burning diet.

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“Freedom is not the absence
of commitments, but the ability
to choose, and commit myself to,
what is best for me.”
~ Paulo Coelho

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30 Awesome CrossFit Quotes That Will Inspire You Every Day!

CrossFit At The Hub

CrossFit

CrossFit routines are never easy, and it requires mental toughness to push yourself to the limits to achieve that perfect body. Until you are consistent in your CrossFit training, and you have the vision of the perfect body and mind after your program, you will not appreciate the awesomeness of your CrossFit workout. Here are 30 awesome quotes that will inspire you every day.

Be motivated! Be really, really motivated!

  1. Motivation is what gets you started. Habit is what keeps you going. ~Jim Ryun
  2. Don’t wish for it! Work for it!
  3. The pain you feel today, will be the strength you feel tomorrow.
  4. 4. You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction. ~George Lorimer
  5. Think about…How far you have gotten. Not About…How far you still have to go.
  6. Amazing bodies don’t just happen. It’s not something you’re born with. It’s something earned one day at a time.
  7. Repeat after me, “I can do this.”

    It will all be worth it!

  8. Stop beating yourself up! You are a work in progress, which means you get there a little at a time, not all at once.
  9. It will hurt. It will take time. It will require dedication. It will require willpower. You will need to make healthy decisions. It requires sacrifice. You will need to push your body to its max. There will be temptation. But, I promise you, when you reach your goal, it’s worth it!

    Don’t follow your mind! Don’t Quit!

  10. It takes four weeks for you to notice your body changing, eight weeks for your friends, and twelve weeks for the rest of the world. Give it twelve weeks. Don’t Quit!
  11. When you look in the mirror and see no change, even though you know you are doing the right things – keep the faith and know that you will get there in time, if you stay the course. That’s the difference between those who ultimately succeed and those who fail.
  12. If you’re tired of starting over, stop giving up.
  13. Some quit due to slow progress; never grasping the fact that slow progress …is progress.

    If you compare yourself …You are your only competition

  14. The most annoying are those people in exceptionally good shape, at the gym. I’m like, “What are you doing here? You’re done.
  15. Fitness is not about being better than someone else… It is about being better than you used to be.
  16. There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do. – Derek Jeter
  17. Your biggest challenge is not someone else. It’s the ache in your lungs, the burning in your legs and the voice inside you that yells, ‘I can’t.’ But you do not listen. You just push harder. Then you hear that voice fade away and start to whisper, ‘I can.’ That’s the moment you discover that the person you thought you were is not a match for the person you really are.

    When all is said and done, you will be able to laugh at it all!

  18. Burpees don’t really like you either!
  19. No … Honey! Just because we do CrossFit does not mean you can jump up & yell “TIME” when we finish making love.
  20. Poor form in the gym is caused by insufficient yelling.
  21. Woman: You’re the reason I get up in the morning. Just kidding… I have CrossFit!
  22. When life knocks you down, do a burpee.
  23. Jerk it! Clean it! Squat it! Snatch it!
  24. Ladies, if your handbag weighs more than the weights you lift, you’re not lifting heavy enough!
  25. Every time you cut REPs on your WOD, FRONING gets sad.

    Take it from the great Greg Glassman

  26. Hiding from your weakness is a recipe for incapacity and error.
  27. Stick to the basics and when you feel you have mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.
  28. Cardio-respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.
  29. No, it does not ever get any easier. You would not want it to either
  30. We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit. (CrossFit Contention, 2014)

What are your favorite CrossFit Quotes?
If you know of more awesome CrossFit Quotes, please share with us!
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“The Mind Takes Its Shape From What It Holds,
And Therefore, Zen Like, Sometimes Grows More
Graceful Because of What It Has Kept Out.”
~ Essayist Lance Morrow

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Why CrossFit is, certainly, one way of having fun!

CrossFit-Training

CrossFitHub

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and boredom. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What can be done instead?” The answer: try CrossFit!

CrossFit is fun, challenging, and yet very customizable to your individual needs in order to overcome or break the monotony or dullness in an exercise program. You get different WOD on different days , while at the same time you avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

CrossFit offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight and gaining better health more bearable if that is one of your goals.

Indeed, CrossFit is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage in CrossFit, you will be aware of it that you have already achieve your desired weight.

Boiled down, CrossFit is, certainly, one way of having fun. If you have not experienced CrossFit before, come attend our one-time compulsory CrossFit intro class at CrossFit Hub (Singapore) with your friends or family members. It will be one enlightening and educational session for you and your loved ones, and it will help you decide whether CrossFit is for you!

“The only victory that counts is
the one over yourself.”
~ Jesse Owens
(American Sprinter and Long jumper Olympics)

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What is CrossFit?

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20 CrossFit Athletes Who Will Inspire You To Live a Great Life!

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CrossFit-Functional-Fitnes

In recent years, fitness has really carved a place out for itself in the world. Individuals are growing increasingly concerned with their health, and they are using this concern to make a difference in their lives. CrossFit is one of the avenues individuals explore, and these 20 athletes will inspire you to make your own changes. Here is our favorite list of 20 crossFit athletes who inspire us!

1. Christmas Abbott
Dabbling in different areas of fitness is what CrossFit is all about. Abbott accomplishes that with roles in the Olympics as a lifter and in NASCAR as a pit crew member. The ability to diversify areas of interest motivates you to get started.

2. Andrea Ager
Not only do you want to see people who are involved in the CrossFit community, but you want to learn from those who seek to inspire others. Ager has gone all over the world to inform people about CrossFit and how it can improve their lives.

3. Kyle Kasperbauer
In the accompanying image, you can do more than just see the effort Kasperbauer puts into his training; you can feel the passion, thereby gaining the motivation that you need to take the first step into your own CrossFit journey. Kasperbauer was a running back in college.

4. Neal Maddox
While many start their CrossFit training when they are in college or right after they graduate, you’re never too old to get your body in shape. At the age of 35, Maddox, who used to be a football player, shows you the route to go.

5. Stacie Tovar
Competing in the CrossFit challenges and working out every day are just parts of how Tovar stays in such great shape. She also works to maintain a proper diet, to avoid foods that have generally been regarded as junk and to drink plenty of water. She also serves as a reminder that combining this blend of activities can be fun.

6. Katrin Davidsdottir
Each CrossFit athelete is unique in the strategy that he or she takes to fulfill goals. Davidsdottir looks to her youth in gymnastics as the place and time where she learned how to dedicate herself to training. Discipline is such an important part of the journey, and this CrossFit athlete has certainly shown that with her weight-lifting feats.

7. Valerie Voboril
Women everywhere who are trying to balance it all should look up to Valerie Voboril for inspiration. Not only did she come in fifth place 2012, but she also has a child and makes sure that her family is the number one priority in her life! Considering her athletic feats, it’s impressive that she is able to hold it all together in the arena and at home.

8. Scott Panchik
In 2012, Panchik completed 161 burpees in the incredible time of seven minutes. Since then, he has continued to grow as a CrossFit athlete and to inspire people to do their best to maintain fitness. As you may have guessed, Panchik received first place in that particular event for his tremendous feat.

9. Daniel Tyminski
The cool look that Tyminski exudes doesn’t seek to cover his fit body; instead, it highlights all of the work he’s put in to serving as a paragon of good health. During the 2012 games, Tyminski came in first place at the triple track event, which is a grand feat in and of itself.

10. Rich Froning
You have to look at a guy who can really enjoy what he is doing as inspiration. In the past, Froning felt that he had viewed the Crossfit games as a job, which can be tiring to any soul. Now, he says that he has regained the sense of fun in it thereby showing people that working out and staying healthy are possible to enjoy.

11. Samantha Briggs
While working with a training and under the supervision of your doctor is always wise when beginning a workout regime, taking some tips and instruction from the brows gives you something to bring to the table in your sessions. Learn more about Briggs’s Bear Complex and how it helped her.

12. Jason Kalipa
This guy just seems to keep bringing in the title. He’s been in the top 10 quite a few times, and he placed second in 2013 and first in 2008. You can see more of what he is doing by checking out his shoulder press and seeing how this routine has helped him to develop a body that’s strong and sturdy.

13. Lisa Mikkelson
Here’s another athlete on our list who helps to inspire people who are beyond their college and young adult years. In 2013, Mikkelson took first place in the CrossFit games for those in the 45-49 year-old age range. You can also learn how to do some pretty impressive burpees following in her style.

14. Clarke Holland
No matter what age you are, you can take the time to get into shape and restore your health. Holland is a true representation of that. In fact, he came in 6th place at the 2013 CrossFit games for those who are 60 years of age and older, and you can learn how to do his double unders.

15. Talayana Fortunato
In 2009, Fortunato entered into the world of CrossFit, and she’s only improved with time. She loves to lift weights, but as you’ll see from reading this piece on her, CrossFit is not the only thing in her life. She serves as a model of a woman who can balance her CrossFit pursuits with other interests.

16. Chelsey Hughes
Bar muscle-ups are a main focus of Hughes’s career although she does express an interest in many different types of workouts. On top of that, Hughes has made some pretty impressive feats in her day and has finished a competition with only a little bit of time left on the clock.

17. Amanda Douglas
As you’ll learn, Douglas started off her CrossFit journey in a rather unusual way. She had a head injury that was caused by a kettlebell. When you need someone who acts as a major source of inspiration to go on even after you’ve faltered, checking out Douglas’s impressive athletic history is a must.

18. Matthew Fraser
Coming in at only 24 years old, Fraser has certainly made a mark on the CrossFit world. In fact, he started only about one or two years ago. For those who have difficulty staying on a particular schedule, Fraser lets them know that is okay as he notes that he does not really have a schedule himself.

19. Cole Sager
For those who are really interested in the world of athletes, Cole Sager is definitely one to check out. He notes that he has played sports at a variety of levels, including high school and college.

20. Eric Carmody
Carmody provides some extremely valuable advice as he reminds individuals to listen to what their bodies are telling them. No matter how well-versed you are in health, this is a little reminder that all of us could use.

Let these crossfit athletes inspire you on your own journey toward better health!

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“I’m trying to do the best I can.
I’m not concerned with Tomorrow.
But with what goes on TODAY.”
~ Mark Spitz
(gold medalist in olympic swimming)

What is CrossFit?

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Fire up your Energy and Metabolism – CrossFit!

CrossFit
CrossFit-WOD-At-The-Hub

Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential.

Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Regular CrossFit exercises and training can already help you take off calories. Another key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed
– Last by not least, keep your exercises fun and effective, and CrossFit is FUN!

CrossFit WOD at the Hub 

WU
10 to 1 Burpee pull ups

Strength WOD
7 x 3 @ 80%
Deadlift
Bench press
Strict press

“Obstacles cannot crush me.
Every obstacle yields to stern resolve.
He who is fixed to a star
does not change his mind.”

~ Leonardo da Vinci

What is CrossFit?

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Build up a stronger core, with CrossFit! [to boost carry out different physical activities]

CrossFit-Singapore

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue. Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten.

Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the ìcoreî or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individualís core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day. If you want to have a stronger core, come CrossFit, and keep to it!

“The greatest mistake you can make in life
is to be continually fearing that you will make one.”
~ Elbert Hubbard

What is CrossFit?

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CrossFit for a strong mind, body, spirit!

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Each one is so apt to think that his own conditions, his own trials or troubles or sorrows, or his own struggles, as the case may be, are greater than those of the great mass of mankind, or possibly greater than those of any one else in the world.

He forgets that each one has his own peculiar trials or troubles or sorrows to bear, or struggles in habits to overcome, and that his is but the common lot of all the human race. We are apt to make the mistake in this – in that we see and feel keenly our own trials, or adverse conditions, or characteristics to be overcome, while those of others we do not see so clearly, and hence we are apt to think that they are not at all equal to our own. Truth is, each has his own problems to work out.

Each must work out his own problems. Each must grow the insight that will enable him to see what the causes are that have brought the unfavorable conditions into his life; each must grow the strength that will enable him to face these conditions, and to set into operation forces that will bring about a different set of conditions.

We may be of aid to one another by way of suggestion, by way of bringing to one another a knowledge of certain higher laws and forces – laws and forces that will make it easier to do that which we would do.

The doing, however, must be done by each one for himself. And so the way to get out of any conditioning we have got into, either knowingly or inadvertently, either intentionally or unintentionally, is to take time to look the conditions squarely in the face, and to find the law whereby they have come about. And when we have discovered the law, the thing to do is not to rebel against it, not to resist it, but to go with it by working in harmony with it.

If we work in harmony with it, it will work for our highest good, and will take us wheresoever we desire. If we oppose it, if we resist it, if we fail to work in harmony with it, it will eventually break us to pieces. The law is immutable in its workings.

Go with it, and it brings all things our way; resist it, and it brings suffering, pain, loss, and desolation.

Have you workout today? Come CrossFit for a stronger mind, body and spirit!

CrossFit WOD at the Hub

WU
Stretching

Strength
4 x 5 power snatches
4 x 5 snatch balance

WOD
7 min AMRAP
5 triple unders
3 thrusters (60/45kg)

“Our truest life is when
we are in dreams awake.”

~ Henry David Thoreau

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