Welcome to Greenville's Elite
Crossfit Gym

Welcome to The Crossfit Alliance!

Posted in General on January 24th, 2009

The official start date for our “Cindy” Challenge was March 1st.  The end of the challenge will consist of a group workout on Saturday, May 1st.  If you wish to particpate in the challenge you must have established your baseline score and paid the $30 entry fee by March 1st.  The workout “Cindy” consist of 15 Squats, 10 Pushups, and 5 Pullups for as many rounds as possible in 20 minutes. The challenge is open to all levels. There will be a beginner, intermediate, and advanced division for both male and female.  Each category will have a most improved winner and the advanced division for both male and female will also have an overall best score winner.  Each participant in the challenge will recieve a t-shirt and the winners of most improved and best score will recieve a prize. If you have not established a baseline and wish to particpate in the challenge there will be another opportunity during this coming Saturday’s Workout.  If you are unable to attend this workout and still wish to participate you must make arrangements to establish your baseline this week.

Visit our Facebook page for photos  from our December 19th Crossfit Challenge.

Wednesday, March 10th

Posted in General on March 10th, 2010

Deadlift                   Shoulder Press

70% x 3                    70% x 3

80% x 3                     80% x 3

90% x3 or more     90% x 3 or more

Then,

10 pushup

5 pullups

5 Rounds

Tuesday, March 9th

Posted in General on March 9th, 2010

Workout of the Day

“Fight Gone Bad”

Wall Ball

SDHP

Box Jump

Push Press

Row

With a continuously running clock rotate exercises every minute.  After each round rest for one minute . Complete three rounds and record total reps for all exercises except for row which you record calories.

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.