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22/02/2018 Thursday 
Mobility and Pulse Raisers/Warm up - Deadlift movement with an empty bar 10 reps, 10 rep Sit ups x 5 rounds then build to 5 reps max Deadlift


6 rounds for time: 4 reps Deadlift, 12 reps American swings, 15 reps Push ups.  Warm down and Stretch well.


23/02/2018 Friday 
Mobility and Pulse Raisers
Warm up - Row 5 minutes well.



Already scared.... 18.1....What will tomorrow bring!!  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