Bath & Racquet Fitness Club - Sarasota FL 941-404-3953

Workout Examples



400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Complete 3 rounds for time


20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Completed as 5 rounds for time


5 Pull-ups
10 Push-ups
15 Squats

Performed each min on the min for 30 min


100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Completed for time


5 Handstand push-ups
10 1-legged squats
15 Pull-ups

As many rounds that you can complete in 20 min


The CrossFit program is designed for universal scalability making it the perfect fitness program for any committed individual regardless of age, experience, strength or current level of fitness. We use the same routines for everybody! We scale load and intensity; we don't change programs.
The CrossFit workouts serve as a sample of what you can expect in your quest towards fitness using crossfit training methodologies.

There is enough variety and challenge in these benchmark crossfit workouts to keep even the most die-hard crossfit trainee challenged.

The key is to constantly improve - whether than means completing an exercise faster, or with more load, while making sure to pay attention to proper form and mechanics along the way.

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