CrossFit Rockford

Here's a great description of functional training from Coach Mike Burgener at www.mikesgym.org

It is our philosophy that an exercise must utilize "yes to the 4th power." YES 1: Is the exercise ground based and are you standing up while performing the exercise? YES 2: Is the exercise a free weight exercise? YES 3: Does the exercise work multiple muscle groups and surround multiple joints? YES 4: Is the exercise performed in an explosive manner? If i can satisfy the requirements to "yes to the 4th power" 75% of the time, then the program and exercises I select are good functional exercises.

Yes Part 2

We are often asked do you want me to go fast or do it perfect? The answer again is YES As Coach Glassman always says it's like meeting a friend for lunch do you want me to meet you on time or at the right place? Yes.