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Index
Introduction
Chapter 1 - The CrossFit Games
Criticism against CrossFit methods
Join under a local Affiliate
CrossFit Workout of the Day
Basic moves in the workout
The Air Squat
Front Squats
Overhead Squat
Shoulder Press
Push Press
Chapter 2 -Become a Certified Trainer
Education and experience
The examination
Fees to Pay for Getting Certified CrossFit Trainer Certificate
Keep the credentials every three years
Method of applying
CrossFit Workouts for Beginners
Chapter 3 - Beginning the Ultimate Beginner’s 4-Week CrossFit Workout
Day 1 - First day of the program
Day 2 - Second day of the program
Day 3 - Third day of the program
Day 4 - Rest
Day 5 - Fifth day of the program (Cindy)
Day 6 - Sixth day of the program
Day 7 - Seventh day of the program
Day 8 - Eighth day of the program
Chapter 4 - Next Step of the Program
Day 9 - Ninth day of the program
Day 10 - Tenth day of the program
Day 11 - Eleventh day of the program
Day 12 - Twelfth day of the program
Chapter 5 - Your 29-day program continued
Day 13 - Thirteenth day of the program
Day 14 - Fourteenth day of the program
Day 15 - Fifteenth day of the program
Day 16 - Sixteenth day of the program
Day 17 - Seventeenth day of the program
Day 18 - Eighteenth day of the program
Chapter 6 - After the break in the 28-day program
Day 19 - Nineteenth day of the program
Day 20 - Twentieth day of the program
Day 21 - Twenty-first day of the program
Day 22 - Twenty-second day of the program
Day 23 - Twenty-third day of the program
Chapter 7 - The last stretch of the program
Day 24 - Twenty-fourth day of the program
Day 25 - Twenty-fifth day of the program
Day 26 - Twenty-sixth day of the program
Day 27 - Twenty-seventh day of the program
Day 28 - Twenty-eighth day of the program (Cindy)
Chapter 8 - Nutrition and Diet for the CrossFit Program
Good food items for your heart
Good food
Good exercise
Free and fresh air and water
Bad things you can do to your heart
Chapter 9 - CrossFit Community and Dress Sense for Cross Fitters
Dress in the way of a CrossFit pro
Avoid pockets
Use competition outfit
You need good shoes
Use tall socks and gloves
Chapter 10 - List of equipment you need to start your own gym
Rogue kettlebells
Rogue Gymnastic wooden Rings
Rogue 70-inch Squat Stand
Rogue Flat Utility Bench
Reebok Nano 5.0 – Men’s and Women’s
Rogue Medball Storage System
Glute Ham Developer
The Pull-up Rig
Monster Wall Mount Rig
Warrior CrossFit Package
Conclusion
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