5 rounds for time:

200-meter farmers carry  50/30
20 weighted box step-ups  20/15

Fitness programs should be based on a proper understanding of force, distance and time, Coach Greg Glassman told participants at a seminar in Brisbane, Australia on May 16, 2009.

Coach Glassman said that as a college student he had been interested in both math and physical education. He looked unsuccessfully for a department that studied human performance in the fundamental physical units physicists use to estimate and analyze all performance: force, distance and time.

Velocity, acceleration, kinetic energy and momentum all derive from force, distance and time. From a rock, to a rocket ship, to a galaxy, everything that moves is discussed in terms of force, distance and time. But when it comes to the human body, most scientists stop talking about force, distance and time and start talking about other things that do nothing to improve performance.

“What we want to do is develop not an exercise science per se, but a technology of advancing human performance. Today, the study of human performance is splintered across 1,000 different sports. Good coaches have figured out what works. What I’d like to do is look at the union and intersection of all these different adaptations.”

Complete as many rounds as possible in 12 minutes of:

10 Double Unders
3 thrusters

Force, Distance, and Time

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

30 box jumps 24/20
20-cal. bike
10 strict knee to elbows

10 rounds for time:

Row 200 meters
7 dumbbell push press
1  rope climb, 15-foot rope

In 2016, during a visit to a Level 1 Certificate Course at CrossFit Silicon Valley, CrossFit Founder and CEO Greg Glassman spoke about the program’s role in confronting the nation’s top killer: chronic disease.

Conditions such as obesity, Type 2 diabetes, heart disease, stroke, and cancer are responsible for 70% of deaths in the U.S. each year. “Medicine has no answer,” Glassman says. “You do.”

His solution is CrossFit—practical, non-medical health care through consistent training and proper nutrition. This approach helps people avoid chronic illness, improve quality of life, and extend longevity.

Greg defines fitness as “work capacity measured across broad time and modal domains,” enabling participants to track measurable progress. By coupling this definition with an emphasis on nutrition, the program drives meaningful lifestyle changes that reshape both body and mind.