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22/06/17 Thursday 
Mobility and Pulse Raisers/Warm up - Skips, Running drills.
Run for 45 minutes, choose hilly route.  Warm down and Stretch well.


23/06/17 Friday 
Mobility and Pulse Raisers
Warm up -  Power Snatch skills and drills.



30 reps Power Snatch, 30 reps Box Jumps, 30 reps Push ups, 30 reps Pull ups, 30 reps American swings, 30 reps Burpees - For time. Warm down and Stretch well.  Happy Friday!!




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CrossFit Journal: The Performance-Based Lifestyle Resource

    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".
~ Greg Glassman