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.

Tuesday, June 16, 2015

6.17.15 WOD

For time:
400m Sled Drag with Medball 20/14 
400m Sled Drag 
200m Sled Drag Backwards 

Note: sled weight for men is 116 and for women it is 81.  

Monday, June 15, 2015

6.16.15 WOD

13 Minute AMRAP of:
1 Overhead Squat 95/65
10 Chest 2 Bar Pull-Ups

Note: each completed round add 2 reps to the overhead squats. 

6.15.15 WOD

7 Minutes to establish a 1RM Split Jerk

Rest 2 minutes then

3 Rounds for time of:
40 Kettlebell Swings 53/35
15 Burpee over the box jumps 24/20

Note: the KBS must be unbroken. Anytime you break the KBS you must add 5 reps to your burpee over the box jumps. 
Ex. if you break 2 times in the first round you must compete 25 burpee over the box jumps. Each round is reset back to 15 reps. If you don't break on any of the rounds you only need to complete 15 burpee over the box jumps. 

Thursday, June 11, 2015

6.12.15 WOD

10 Rounds For Time:
Ascending Chipper
First round, complete 1 rep of each movement
2nd round, 2 reps of each & so on...

Wall Balls, 20/14# to 11/9'
Chest to Bar Pull Ups
Box Jumps, 24/20"
Thrusters, 95/65
Sumo Deadlift High Pull, 95/65
KB Swing, 53/35
Med Ball Clean, 20/14

20:00 time cap

Also, our first session of CrossFit Kids starts Monday!
Class is open to non-members also, so let your friends know.

Wednesday, June 10, 2015

6.11.15 WOD


5 Rounds for time of:
10 Burpees
5 Back Squats, 225/135

Tuesday, June 9, 2015

6.10.15 WOD


For Time:
200m Run
75 Double Unders
400m Run
150 Double Unders
800m Run 
150 Double Unders
400m Run
75 Double Unders
200m Run

Monday, June 8, 2015

6.9.15 WOD

EMOM for 10:00
Every even minute 5 Power Cleans, 155/115
Every odd minute 10 Supine Ring Rows (feet even with hands)

2:00 rest, then:
50 Goblet Squats, 53/35

And, for those who don't Facebook...
Paige Rae Barillas was born June 7th to Coach Mary & Coach Leo.
Mom & baby girl are happy, healthy & doing great!
6 pounds, 7 ounces & 19 inches long