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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, clean and jerk, 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.

 

Courtesy of CrossFit, Inc.

CrossFit Vance Class Schedule

 

All classes meet at the Health and Wellness Center

 

Official classes will resume beginning in April, 2010 with a regular schedule.  Please continue to check the website and information at the HAWC concerning official group classes, which will operate on a regular basis at a set time.  As mentioned below, group workouts are being conducted on a near daily basis - please check the comments section for more information. 

 

 

Check the blog for unofficial daily group WODs!!