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Sickness-Wellness-Fitness Continuum

According to CrossFit, nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. Though tougher to measure,  even mental health can be added to this observation. Depression is clearly mitigated by proper diet and exercise.


Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. 


PA Home WOD Briefing:



3 rounds for time of:

50 lunges

7 Pull-up + 7 dips 

10 hang squat clean and push jerks

Note: Use DB, PVC any object at home for squat clean & jerk if you don’t have a barbell.

The goal for this workout: Shoot for sub 10 min but the time cap is 15-18 min.



You can scale down the workout to your ability, a good option would be to reduce the number of reps or scale down the movement.


3 rounds for time of:

25 lunges

7 Ring row + 7 dips 

10 hang squat clean and push jerks



Spend 10 to 15 with a warm-up, Follow below sequence 

Tabata (8 rounds of 20 sec of work, 10-sec rest, total 3.8 min)

Air squat

PVC push-jerk

Jumping lunges OR Lunges

DB row


Then 5 min of:

30-sec of spider lunge (per leg)

30-sec high elbow (front & back rack)

30-sec Shoulder + Lat stretch with PVC




Spend 10 min with Cool Down, follow below sequence 

40-sec Archer Pose each side

40-sec Twisted Cross each side 

40-sec Hamstring Stretch each side 

40-sec Dragon Pose each side




This is an example of our Workout of the day of this week. We provide a DAILY Workout of the day with Warm-up and Cooldown. Our daily training programs come with a video of each section as well as a coach’s briefing to help you scale the workout appropriately to your level. 


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