CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Thursday, April 16, 2015

4.17.15 WOD

Athletes don't for get that today (4/17) at 6pm we are having out 2015 end of the open party. We hope to see everyone at the box for some snacks, drinks and games. 

Also this is the last day of our strength cycle for back and front squats. Next week we will be setting new 1RM for both. On Monday we will be setting a 1RM for back squat and on Friday a 1RM for front squat. 

Strength:
Back Squat 
1x5 60% 
1x5 70% 
2x5 75% 

Front Squat
1x5 60%
1x5 70%
1x5 75%


WOD:
For time:
800m Run 
100 Mountain Climbers
100 DUs
400m Run 
50 Mountain Climbers
50 DUs
200m Run 
25 Mountain Climbers
25 DUs

Wednesday, April 15, 2015

4.16.15 WOD

Gymnastics:
Set a new 1RM for your strict pull-ups. If you are still on bands, use the same bands from two weeks ago. You are only doing one set for a 1RM.

WOD:
5, 3 minute rounds for max rounds of:
3 Thrusters 95/65
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
Rest 1 minute between rounds

Tuesday, April 14, 2015

4.15.15 WOD

Athletes, in case you did't know our 2015 CrossFit Open party is this Friday at 6pm. Potluck and BYOB. We hope to see everyone there, competitors and supporters.

Strength:
3x15 Pull Throughs

WOD:
10 Rounds for time of 
8 Knees to Elbows 
8 Wallballs 20/14 @10/9'

Monday, April 13, 2015

4.14.15 WOD

Gymnastics:
Set a new 1RM for your kipping pull-ups. If you are still on bands use the bands you used two weeks ago. 
You are doing one set ME for your 1RM.

WOD:
For time:
With a running clock do 5 burpees at the top of each minute
For the remainder of each minute do max reps deadlifts 185/135
Clock stops when you hit 100 reps on the deadlift

Sunday, April 12, 2015

4.13.15 WOD

Strength:
Back Squats 
1x5 60%  
1x5 70% 
2x5 75%  
Front Squats 
1x5 65%
1x5 70% 
1x5 75% 

WOD:
For time, descending ladder of:
10-9-8-7-6-5-4-3-2-1 of:
KB Swing 53/35
KB Sumo Deadlift High-Pull 53/35 
Goblet Squat 53/35 
Push-Ups

16 Minute time cap.

Thursday, April 9, 2015

4.10.15 WOD

Strength: 
Back Squat 
1x5 60%  
1x5 65% 
1x5 70% 
1x5 70% 

Front Squat 
1x5 60% 
1x5 70% 
1x5 75% 
1x5 80% 

WOD:
For time:
100m Overhead Walking Lunges 45/35 (plate)
200m Walking Lunges 
100m Backwards Walking Lunges 

16 Minute cap time.

Wednesday, April 8, 2015

4.9.15 WOD

Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: beat your reps from Thursday of last week. 

WOD:
4 Rounds for time of:
16 Turkish Get-up, 45/35 pound barbell 
200m Run
15 Box Jumps 24/20

17 Minute cap time. 

Note: break up the TGU evenly on both arms. You may break them up anyway you want.