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Power Athlete Nation!  Interested in beginning to follow the programming on www.CrossFitFootball.com?  Are you following the program and want to make sure you are correctly executing?

Then you need to check out Power Athlete's guide to starting CrossFit Football.  Financially, it's free.  All we ask is for a little info.  Fill out the info below to get your guide!

Please note, we will NEVER share your info!  We are data hungry, and the only solution, is more info!!

Fill out the form below. Once you hit submit, a confirmation message should appear on this page with a download link.

Luke Summers
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Luke Summers

Luke has been training athletes in CrossFit, Weightlifting, and Olympic Lifting since 2007. He spent 6 years pushing pencils in “Corporate America,” spending 3 of those years moonlighting as a Strength & Conditioning Coach before and after work. Luke was an athlete his whole life and played multiple sports, but his primary focus was football.He played up through college until a neck injury forced him to hang it up. He travels with the CrossFit Football staff and has coaches a variety of athletes from amateur to professional levels in football, baseball, and track.
Luke Summers
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Posted in Blog, Featured | Tagged , | 154 Comments


  1. This is awesome and I’ve been waiting to see something like this FOR SALE for a while. The fact it’s free is a huge shock. I would have paid 20$ for the ebook. Thanks guys

  2. Mark Ellens

    I’m in the UK – maybe change the form to show nationality?

  3. Toma

    Big thanks for writing these so I’ll have something interesting to read at work.

  4. Brian

    CrossFit Football rocks !

  5. DJ

    You rock! Thanks!

  6. Jermaine Loughney

    I would like to learn more about CrossFit Football.

  7. Burke

    E-book please!

  8. Ezra Carbins

    I was turned on to your site by listening to Robb Wolf’s podcast. I’m currently training at Diablo Crossfit and additional strength work with 5/3/1, and I enjoy listening to the power athlete podcast for guidance. Over the next year I may find my self moving out of the area and I’m thinking that would be a good time to transition to CFF programing.

  9. Brad Sarna


  10. Dennis

    Hi I’m a german crossfitter following CF football.com and interested in correct executing while follow the programming.
    Thank you

  11. Ben Kuch

    Just wondering why you guys recommend Muscle Pharm Bullet Proof over plain ‘ol ZMA.

    Thanks PA HQ. Great article with a good few chuckles

    • Honestly, we like the fact that it includes a BCAA blend, and it tastes good. It’s not as “paleo” as Natural Calm or other ZMA supplements since it has a sweetener among other “stuff.” We do like those too. But regarding ZMA and Sleep aids, we like to say “YMMV” or Your Mileage May Vary because we’ve met people who can’t stand it.

      Give it a try and see for yourself!

  12. JD

    Thanks for the excellent programming!

  13. Andy barge

    Brilliant stuff!

  14. Jason Erickson


  15. Jorge Rueda

    hope i recive the guide, crossfit football rules

  16. Andy

    Keep up the good work guys !!

  17. Oleksandr

    I want it

  18. Nick van Baaijen


  19. I would like to have it before I start the Crossfit football course in Uk this month.

  20. Pascal

    I just finish my season of mountain running and would like to gain Strength and Power during my off season.

  21. Murray Daniel

    Nice work guys. Get a lot of questions about CFFB at our box where 2 of us are following the Professional program. Now, just like with a Game Of Thrones, I can scream at people “read the damn book first, you Muppets!!!”

  22. Alex Samaniego


  23. alex matthews

    Thanks very much PAHQ, easily would’ve paid 20-30 bucks.

  24. Nice guide, ive been looking for something like this. What is a “2-4 shot 20oz americano from Petes”? coffee? Sorry, I’m from Australia.

  25. Ben Kuch


    Thanks for the reply. I’ll give it a shot soon and I’ll comment back on the CFFB board.

  26. Chris Lanfear

    Great stuff, well done.



  27. Steven Platek

    Great read – funny, entertaining and most importantly informative. Thanks Luke and PAHQ for releasing this.

    Also, for those that might try the supp regimen: nutraplanet sells pretty affordable bulk supplies of most said supps (I have no interest in that company, I’m just cheap!)

  28. phil

    My only question is why can you not eat fermented dairy often?

    • You can do whatever you want, we see the best results when it is limited.

      As far as the “science” behind it, you’ll have to fire up the Google for that. And didn’t you read the last section????

      “If it’s a why question then you need to try it before you question it. Once youve tried it, if you still havent figured it out then drop us a line on POWER ATHLETE Radio (Google it), or sign up for a CFFB cert.”

  29. keith hagger

    Nice work Luke & yes, aussies are coffee snobs

  30. Odysseus

    Thank you for years of great programming that has helped me to become a better soldier and man.


  31. Paul Schrick

    Thanks guys!

  32. Scruggs

    I want feel like my old self while I was playing ball.

  33. Scott Schroeder

    Thank you, I’m looking forward to Crossfit Football workouts with my 14 year old son.

  34. Stu

    Thanks for the e-book. I’m curious why Creatine Monohydrate isn’t in the supplementation guide? Everything that I’ve read makes it out to be a given for strength training. Thanks.


    • Stu,
      The list isn’t meant to be comprehensive. It’s a “beginner’s guide.” The mix will help reduce cortisol, promote testosterone production, and aid to recovery for most people.

      We find a rough 50/50 split on creatine. John lives by it, and feels great, and gets great results… check it out:

      Other folks we have introduced to creatine don’t have the same experience. It bothers their stomach, makes them nauseated, and they can’t train. OR, they just don’t feel/see/experience the benefits.

      Try it. If you like it, use it. If it bothers you, then don’t.

      Hope that helps…

  35. McCann

    Love the program.

    In regards to limiting fruit and nuts to once a week, is it due to the fructose content and Omega 3:6 ratios?

    Thanks and keep up the great work!

  36. Reid Johnson


  37. Ed

    Guys, many thanks again for the great content you are putting out there. Quick question on the diet and carb consumption: you mention generally hitting caloric intake targets and also limiting fruit intake. In the roots, tubers, bulbs category a lot of those are not calorically dense. My question in short: are you all just eating massive amounts of sweet potatoes, yams, etc.? Thanks.

    • I don’t know what massive means to you. My girlfriend thinks a three egg omelette is massive. I think, and know, a 12 egg omelette is do-able…

      Salt Lake City Omelette Challenge
      Salt Lake City Omelette Challenge

      You might have to eat 4 or 5 large yams/sweet potatoes throughout the day if that’s your carb of choice. That doesn’t seem too crazy to me. To steal Mex’s tag-line on CFFB.com…

      Eat like a Viking.

  38. Bill Daniels

    Thanks for putting this together!

  39. Michael Apple


  40. Ingo B

    That 12 egg omelette looks phenomenal. The waitstaff must’ve had fun with that order.

    I take back my statement about you looking like Chael Sonnen. More like Matt Hughes.

  41. What’s up Luke!

    I took the Football cert in March at Balboa. I been doing the strength program and really like it. Do you guys do cont. education for the program and are u guys going to do a level 2?


  42. Mex

    Oh hell yeah! The dirty dozen omelette. I need that.

  43. Pingback: TUESDAY, 08.13.13 | Crossfit South Bend Strength & Conditioning

  44. Murray Daniel

    12 Egg omlette? Challenge accepted! But the stein of milk = awesomesauce.

  45. EODGOW

    You guys are f’ing amazing. I am an EOD tech in the USAF and your programming has been a lifesaver for many. Wish we could get something simalar to this in our daily routine. Keep bringing the programming and thanks a million for the free e-book. Love this sh!*.

  46. EODGOW

    Guess I should teach my phone the proper way to spell similar. I think my phone knows how to curse better than I do, but spell check isn’t its strongest attribute at this point.

  47. Ivan Klochkov

    Hello! Firstly I want to thank you for your excellent work. You make people better! Received Your guide for beginners and it is very informative. But I have a question about the Pre-WOD carbohydrates. The articles “Earn your carbs” and “Supplement recommendation”, John recommends 50 grams of carbohydrates before workout but later in a radio program he talked about 100-150 grams of carbs per day and 85% after WOD. Your guide also refers to carbohydrates after workout. I cut the carbs before and my lifts continued to increase, but … The last few times when I was watching sports events I almost cried :))) Seems like test level falls :))) It’s a joke but I would like to hear your recommendations. Thank you!
    PS WAYTF – SPEED! After all, speed kills. And I saw Usain Bolt at the stadium this Sunday.
    Sorry for my English not the first language.

    • When we talk about nutrition and macronutrient intake it is always in the form of food consumed in a meal setting. We never include anything taken via pre/post workout shakes.

      Hope that helps.

  48. Matt Bentley

    Thanks for the info. Much appreciated.

  49. Ivan Klochkov

    Luke I got it. Thanks a lot.

  50. Mark

    I love this guide and it answers some key questions about resets and other topics that I haven’t stumbled across yet following the CFFB site.
    I have another one though. I’m a coach want to get my CFFB cert (next year) but want to start a “power athlete” program at my box this year. Some organizations seem to be a little lawsuit happy and I’m trying to avoid that. Your programming is freely available to follow but is it available to share and coach. Any specific terms I have to avoid or include? I’d gladly give credit where credit is due.

    • Hi Mark,
      We are protecting our brand right now. We are NOT licensing any individuals or companies to use Power Athlete in any sort of trade at this time. So you (not just you you, it’s nothing personal :), but the ROYAL you as in the whole internet, world, and galaxy) CANNOT use our company name at your facility in any context to market any classes, programs, merchandise, etc without our express written consent. You’ll just have to come up with your own name for the time being!

      In regards to CrossFit Football, just like completing your CrossFit Level 1 certification allows you to market your gym as a “CrossFit” gym and run “CrossFit” classes, attending and satisfactorily completing the CrossFit Football seminar allows you to market you and any coaches that attend the seminar as “CrossFit Football” Certified (assuming you are CF Level 1). Now, if you have attended the CrossFit Football Seminar, and are NOT CrossFit Level 1 certified, then you can market yourself as having attended the CFFB seminar. As soon as you become level 1 certified, you can “upgrade,” for lack of a better term, with CrossFit HQ.

      By being certified / attending the CrossFit Football Seminar, you can also run “CrossFit Football” classes / programs at your CrossFit gym.

      What you do with what you learn on the internet is your own prerogative. Of course, anything you choose to do can be limited by your affiliate agreement (if you are a CrossFit Gym), restrictions that could be listed within your insurance policy, and trademark / copyright laws, so “your mileage may vary” in terms of what you are “allowed” to do. So crosscheck that info first.

      Hope that answers your question.

  51. Joshua R.

    Big thanks to John and all at Crossfit Football. You guys rock!

  52. Mark

    Luke, huge help and thank you.

  53. bulldozer

    Two things:
    1- How much delicious whole milk is that?
    2- You are missing bacon on that plate. Count a penalty.

  54. Brian Wright

    Thanks – awesome website with great ideas.

  55. john

    please send e-book. much appreciated!


  56. Erick

    Looking to start CFFB and would love to be able to read the beginners guide. Went from Crossfitter to Powerlifting and now am looking for something in the middle.

  57. Noah

    What kind of grip should we be using ? I’ve heard of hook grip and just regular. I’m not worried about preference. Just what gives the best results.

    • Noah, train them all, hook grip, switch grip, and double overhand. Only rely on the hook or switch grip when you have to. You shouldn’t be hook gripping warm up sets.

      Hope that helps.

  58. Noah

    Thanks Luke! That does. Going to use cffb with the team this offseason. We normally use straps for heavy cleans. Going to start trying hook grip when I can.

  59. Troy

    Great information. Thank you very much. Do you have any recommended brands for the phosphatidylserine, ALC, and alpha gpc? I am pretty unfamiliar with these supplements and I am having some trouble finding products that contain them in isolation. Thanks.

  60. Noah

    Luke, I have another question. Since I want to keep lifting during basketball. What should I do?

  61. Landen

    Looking for guidance on how to use the crossfit football site

  62. bryan

    Looking into getting into this. Can’t wait

  63. Jabari Peoples

    Powerlifter amd Volunteer Firefighter looking to add another bundle tobthe fitness tool box. I’ve played football and trained athletes as well as firefighters and know the value of non-traditional strength programs. our first responders need to be in good shape as we are not at our stations on a shift minus the EMS crews. We need to be ready to respond from work, home or in town with family.

  64. Clint

    Thinking about using this for MMA strength training. Looks explosive!

  65. Pingback: Understand your Programming at 39th Street S&C CrossFit | 39th Street S&C CrossFit

  66. Langston

    thanks. always good to know more.

  67. I would like to know how I can obtain an e-book from your cross fit football training program.

  68. Josh Morey

    Interested in changing up my own program some, and have been referred here. Looking forward to some good info.

  69. CD

    Would like to learn more about Crossfit Football. Would you please send crossfit football training program e-book. Thanks!

  70. GRAZ

    hey guys,
    Im new to CF ,i play rugby league in australia and have trained for 8years, competent with most lifts. I work out at home but have most of the gear to train. I wanna know what else do i do apart from your strength WOD each day? would i just do accessarys? or work on another lift weakness that isnt apart of your strength wod? or bodyweight plyos? just scrolling through your daily WODs alot of them only have 1 or sometimes 2 lifts in them. so really id only be training 20mins tops a day? not tryin to be rude, just tryin to work out how to structure my week?

    • Graz, did you download the beginners guide?? If you did, did you read it? If you did then start the program as suggested in the beginners guide.

      All you’re questions are answered there mate!

  71. Marcel

    Thank you very much!

  72. aaron brown


  73. Trevor Davis

    Thanks a lot

  74. Michael kugler

    Cali and Luke,
    Thank you for the excellent CFFB Course in Novato this weekend. I look forward to implementing this programming tomorrow!
    Much Love,

  75. We are considering this for offseason and would like to learn more.


  76. Coach K

    I would really like to take a look at your ebook please. I have heard a lot of good things.

  77. Shawn

    I am having a bit of trouble locating the book. Instructions?


  78. Kru Patel

    Thank you!!!

  79. Nick

    The wife and I love following your programming. Thank You

  80. Nick

    Thanks for the programming!!

  81. Kru Patel

    Hi Luke,
    I didn’t get a link for the E-book. Can you help please.
    Thank you

  82. David Withrow

    Thank you for the information! Ready to put crossfit into action!

  83. simon

    Thanks for the book!

  84. Paul Schrick

    Thanks again!

  85. Anthony Robinson Jr.

    Can’t wait to get started. I’ll be using this as a prep for my conditioning and upcoming CFL tryouts

  86. Pingback: Power-crossfit | LIFT, READ, RANT

  87. Christopher Coleman

    ebook please! I can’t wait to try this program

  88. Andrew O'Neill

    Very interested in this program, can’t wait to see what all it entails.

  89. Andrew

    May I have the ebook please?

  90. Andrew

    I never saw the link for the ebook, a little help please.

  91. Mike

    Great stuff, guys. Keep it up.

  92. Dillon Ball

    Was interested in the Crossfit for Football e-book. Thanks

  93. James Murden

    Appreciate the programming and masses of information guys, thanks for sharing your hard work!

  94. LaDante Gooden


  95. Zennoth

    Thanks for the program it is awesome. For some reason I am not reciving the email with the beginners guide e-book. I have submitted the form a few times over the past month or so and I haven’t recived it. I checked the spam folder as well…..no dice. Thanks for everything. CFFB is giving me gains like nothing before!

  96. James S

    I can’t wait to use Crossfit Football to make me a better rugby player and better athlete overall!

  97. Trevor O

    I’ve read through the Guide a few times, but I still had a question re: choosing which program to began at. I’ve been lifting regularly for about 10 years, focusing on the DL, squat, clean, and presses, mainly in the 4-5 sets x 3-8 rep range. Should I still began on the amateur program? Or, should I began at the College level?

    Also, the smallest plates my gym has are 2.5 lbs. When increasing the weight by 2.5 lbs, would I just put one plate on one side, so it’s asymmetrically loaded?

    Thank you for your time and help.

  98. Stephen Midkiff

    Great Work!

  99. Ruslan Kaugorodov

    Great work and great guide!
    In the guide talked about:
    The program is simple & repeats each week:
    Mon – Squat 3×5 & Press 3×5
    Tue – Deadlift 1×5 aka 5RM
    Wed – REST
    Thur – Squat 3×5 & Bench Press 3×5
    Fri – Power Clean 5×3

    from 20 weeks.
    Does this mean that I should also perform DWOD after this SWOD every work day?

  100. Nate Stieglitz

    I’d like to check it out

  101. ja'lon a. rhinehart

    … i heard about the program 4 years ago, but a guy from the gym this a.m. dropped it on my mind again… need to switch things up for something different so i am looking to do the research and try it out…


  102. ja'lon a. rhinehart

    …looking to get a hold of the book…thanks

  103. Hutch

    Great programming! Recently switched over from regular crossfit to CF football to assist with rugby performance

  104. Derek Melton

    dont see where I can fill the info out to receive the download link

  105. Ryan Coole

    Great stuff

  106. Johnny

    The link for filling out the info seems to be inactive. Please advise.

  107. Ethan

    Looking forward to gaining some insight to help with my rugby game.

  108. Chase Guerrette

    Right up my alley!

  109. Scot Mckinnon

    Is the link down? thanks

  110. Adam Doubrava

    The link doesn’t work!

  111. ismael

    I filled out the info 3 times and I am not being redirected to the download page. Is there anything else I need to do?

  112. Jerome

    I filled out the info on two different computers, an iPad and a PC and I cant see a link to another page. FYI. Thanks.

  113. Wil

    I filled out the form twice and didn’t get the link either. Would you mind emailing it to me? Thanks in advance.

  114. Charles

    I have also completed the above form a couple of times without any luck. Would it be possible for you to email me the link as well? Thank you in advance!

  115. Guys,
    sorry for the delay on this, you all should be receiving an email to fill out the form again. We finally identified what was going wrong.


  116. The that you find out my thoughts! You seem to recognize so much about it, such as you wrote your e-book in it or something. I have faith that you merely can make use of quite a few Percentage to push what it’s all about house somewhat, nevertheless in addition to that, this is superb site. A superb study puzzle. I’m going to surely be back.

  117. Josh

    Read your beginners guide. I approve; both of the material on the program and of the Fight Club references.

    Not that you needed my approval (clearly a joke, as everyone should have my approval).

    I’m a 34 year old vet who sits at a desk all day for work, and works out like a mad man in my off time at home. Had scholarship offers for football but joined the army instead. In high school I could C&J 330 in the 183 weight class, and am not too far off of that now, although I weigh 200 now. – just o you get some idea. I only get to use bumpers once a week, but hope to buy some of my own the beginning of the new year. Once I have those, I think I’ll start your program.

    I used to think i was both fast and strong, and I think i still am, so i’m hoping to make a smooth transition into your program. My problem is that i am not an expert and think i may be doing too much. Even though fitness and training can be like a religion (hard to convert to something else), I realize that I am in constant need of knowledge and you guys obviously have more than i do.

    Your beginner’s guide mentioned accessory lifts. I totally get the point but was hoping that maybe one of you guys could provide an example of what you do for accessory work. I realize it wouldn’t be a, “thou shalt…” thing but just an example – if you don’t mind.

    I do quite a bit of volume now and am looking for an idea on what you guys do in total, so that i get a better idea of what too much or not enough may be, as relative and abstract as those terms may be.


  118. Markus

    Exactly what I was looking for..I did weight lifting for many years as well as performing contact sport, looking forward to train with CrossFit Footbal!
    Greetings from Germany

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