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11/11//17 Saturday 
Mobility and Pulse Raisers/Warm up - Power Snatch 5's


For time: 11 reps Wall Balls, 11 reps Power Snatch, 11 reps Toes to Bar x 6 rounds then keep clock running and see how far you row in eleven minutes.  Warm down and Stretch well.



12/11/17 Sunday 
Mobility and Pulse Raisers
Warm up - Bar skills and Handstand progressions.



Work on skills and personal weaknesses today. Gym time will be used for practice and drills to improve skills.  Warm down - Row 1,000 metres.  Foam roll.  Enjoy your weekend!



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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