35-30-25-20-15-10
Virtual Shoveling
Box Jumps

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Virtual shoveling [wmv] [mov]

Women and Strength Training

Women’s bodies respond differently than mens when it comes to strength training. One of the most common concerns for women when first beginning CrossFit is the possibility of “getting big” lifting all that heavy weight; but experts say otherwise:

“Muscles cannot get “longer” without some rather radical orthopedic surgery. Muscles don’t get leaner—you do. There is no such thing as “firming and toning.” There is only stronger and weaker.

The vast majority of women cannot get large, masculine muscles from barbell training. There is such a profound difference in male and female testosterone levels that the strength differences between men and women are almost entirely accounted for by hormone level.”

So what you CAN expect to get out of CrossFit is what you are told by your coaches when you first sign up: “You WILL get in the best shape of your life”. It takes some hard work though. We know the secret to fitness and health, and we also know all the hard work is well worth it.

“As CrossFit grows and it becomes harder to ignore the results of honest work done at high intensities, the media are taking notice. You pretty much get out of an effort what you put into it. Effective exercise is more like training for athletics and less like lying around on the floor.”

-Quotes from the Crossfit Journal