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science of self defense crossfit specialty course sport specific application crossfit specialty course gymnastics crossfit specialty course advanced gymnastics crossfit specialty course kettlebell crossfit specialty course conjugate methods crossfit specialty course rowing erg crossfit specialty course rowing water and erg crossfit specialty course striking crossfit specialty course strongman crossfit specialty course weightlifting crossfit specialty course weightlifting level 2 crossfit specialty course aerobic capacity crossfit specialty course adaptive athlete crossfit specialty course pose method crossfit specialty course law enforcement application crossfit level 1 certificate course the level 1 certificate course is an introduction to the methodology and foundational movements of crossfit . view all courses level 1 level 2 online specialty private crossfit leads custom designed private seminars around the world for the military first responders and educators . contact seminars crossfit.com for more information . 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 clean and jerk and snatch . similarly master the basics of gymnastics pull ups dips rope climbs 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 ceo and founder let me tell you about crossfit on scalability our program delivers a fitness that is by design broad general and inclusive . our specialty is not specializing . the crossfit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience . we scale load and intensity ; 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