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Caro Fitness Center (CrossFit Fort Stewart)

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

CrossFit Classes

Monday-Friday 1200-1300 & 1730-1830

Monday, May 20 Warm up 2 rounds 25x Wall Ball 25x Double-under Strength Front Squats 5x5 WOD 18 minute AMRAP (as many rounds as possible) 10x Cleans (135#/95#) 10x Front Squat (135#/95#) 10x Push Press (135#/95#)	Tuesday, May 21 Warm up 1 round of Barbara 20x pull-ups 30x push-ups 40 sit-ups 50x squats Strength Bench Press 5x5 WOD 10-9-8-7-6-5-4-3-2-1 Pistols and Dips (rings or box) Sprint 200m in between rounds Then 50x-30x-20x V-ups / mountain climbers	Wednesday, May 22 Warm up 20x Man Makers Strength NONE WOD “DIANA-FRAN” 21-15-9 Deadlift (225#/155#) Handstand push-up Thrusters (95/65) Pull-ups
Thursday, May 23 Warm up Burgener Warm up Strength Power Snatch 5x5 WOD 40x-30x-20x10x Wallball KB swings	Friday, May 24 Warm up 800m Row Strength None WOD 20x Push-ups Then 5 rounds 10x Mountain climbers 10x Wall walks 10x Paralette Pass through Then 20x Push-ups	Saturday, May 25 Time trial Row 3000m Sunday, May 26 REST DAY

http://search.yahoo.com/search;_ylt=AmQkwmL7ue3vNgCr7z62bBebvZx4?p=Burgener+Warm+up&toggle=1&cop=mss&ei=UTF-8&fr=yfp-t-621

http://search.yahoo.com/search;_ylt=AkOkyrRGoUfpdoDW2t8TTmqbvZx4?fr=yfp-t-621-s&toggle=1&cop=mss&ei=UTF-8&p=power%20snatching

CrossFit Fort Stewart is a non-profit military affiliate whose purpose is to provide free funtional fitness training to active duty, reserve/guard component, DA civilians, dependents and retirees.