Salvation Membership Info

Become a Fan

■ 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.
(Courtesy of CrossFit.com)

Color Run (March 16th)
http://www.thecolorvibe.com/capecoral.php
Throw Down On the Pier 2 (February 16th)
http://www.crossfittecnica.com/throw-down-on-the-pier