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When Mat Fraser was asked during the 2016 Crossfit Regionals "Why do you want to win first place". He replied "because you don't picture yourself second on the podium, second place sucks".

CrossFit is a strength and conditioning program consisting mainly of a mix of aerobic exercise, calisthenics (body weight exercises), and Olympic weightlifting. CrossFit, Inc. describes its strength and conditioning program as "constantly varied functional movements executed at high intensity across broad time and modal domains," with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains."

Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching. Some gyms also often have a strength focused movement prior to the WOD. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.

CrossFit gyms use equipment from multiple disciplines, including barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes, resistance bands, rowing machines, and various mats. CrossFit is focused on "constantly varied, high-intensity, functional movement," drawing on categories and exercises such as these: calisthenics, Olympic-style weightlifting, powerlifting, Strongman-type events, plyometrics, body weight exercises, indoor rowing, aerobic exercise, running, and swimming.

CrossFit programming is decentralized but its general methodology is used by thousands of private affiliated gyms, fire departments, law enforcement agencies, and military organizations including the Royal Danish Life Guards, as well as by some U.S. and Canadian high school physical education teachers, high school and college sports teams, and the Miami Marlins.

"CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains," says founder Greg Glassman in the Foundations document. Those domains are: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

CrossFit's growing interest internationally has also created a spike in Olympic weightlifting interest in the United States.

The "CrossFit Games" have been held every summer since 2007. Athletes at the Games compete in workouts they learn about only hours beforehand, sometimes including surprise elements that are not part of the typical CrossFit regimen. Past examples include a rough-water swim, a softball throw, and a pegboard climb.The Games are styled as a venue for determining the "Fittest on Earth," where competitors should be "ready for anything."

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HARD EPIC CHOIR & STRING RAP BEAT 2018
HARD AGGRESSIVE EPIC CINEMATIC RAP BEAT 2018

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