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19/03/2018 Monday 
Mobility and Pulse Raisers/Warm up -Squats/Push ups/Sit ups 10s x 3 sets.


Thruster build to 5 reps max then 6 rounds.  After this reduce kg and complete as many rounds as possible in 7 minutes:  5 Thrusters,  6 Pull ups, 7 Push ups.  Warm down and Stretch well.  Happy Monday!


20/03/2018 Tuesday 
Mobility and Pulse Raisers
Warm up - Deadllift 5 reps x 5 sets



4 reps Deadlift, 6 reps Burpees, 8 reps American swings x 8 rounds.  Warm down and Stretch well.



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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