“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Handstand walking counts as a new sport and you could easily teach yourself and learn to do this in your backyard!

CrossFit’s founder Greg Glassman describes 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, C&J, 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.

Summer is just around the corner.  It’s light until way past 8pm and we live in one of greatest outdoor meccas that we can think of.  There are countless (and often free) outdoor workshops offered around the city from orienteering to yoga to mountain biking skills clinics.  While we love our benchmark workouts, team camaraderie, and sweating through heavy deadlifts, remember CrossFit lets us go play outside at the drop of the hat.

What new sport or endeavor do you plan to take on this summer?  Post to comments.