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20/10//17 Friday 
Mobility and Pulse Raisers/Warm up - Deadlift build to a medium kg for workout.


5 rounds for time: 10 reps Deadlift, 12 reps Pull ups, 14 reps Double unders.  Warm down and Stretch well.



21/10/17 Saturday 
Mobility and Pulse Raisers
Warm up - 50 Mountain climbers, 40 Air Squats, 30 Mountain climbers, 20 Air Squats x 1 round




Row or Run with Karen: 3 rounds for time: 50 reps Wall Balls, 500 metre Row or Run.   Warm down and Stretch well.  Happy Saturday! 





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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