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22/01/18 Monday 
Mobility and Pulse Raisers/Warm up - Burpees 83 - break them up throughout day if desired!


Power Clean and Jerk build to 5 reps max, then 7 rounds.  Rest in between sets.  then amrap 7 minutes: Power Clean and Jerk 3 reps (medium heavy), 5 reps American swngs, 7 reps Pull ups.  Warm down and Stretch well.



23/01/18 Tuesday 
Mobility and Pulse Raisers
Warm up - Burpees if in the challenge. ...then Row for 4 minutes.



Row 2,000 metres, 75 reps Squats, 50 reps Sit ups x 2 rounds for time!  Warm down and Stretch well.  Happy Tuesday!!



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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