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12/04/2018 Thursday 
Mobility and Pulse Raisers/Warm up - Power Clean warm up to kg for workout and Skips 12 minutes
25 minutes amrap: 150 reps Double unders/ 50 reps Push ups/ 15 reps Power Clean (25-35kg or scale).  Warm down well and Stretch.



13/04/2018 Friday
Mobility and Pulse Raisers
Warm up - Back Squat 3's/ kb Snatch - both movements for workout.



Back Squat 4 reps (medium heavy), kettlebell snatch 8 reps each side, 12 Toes to bar x 6 rounds.  Warm down and Stretch.  Have a great 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