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.

Wednesday, May 27, 2015

5.28.15 WOD


8 Rounds for time of:
5 Front Squats 185/130
26 Ring Push-Ups

Tuesday, May 26, 2015

5.27.15 WOD

For time:
75 Power Snatch 75/55

Monday, May 25, 2015

5.26.15 WOD

Athlete, this week will be Hero week to honor our Military members past, present and future. If you all thought Murph was bad just wait. Just kidding. 

Coach Leo 


20 Minute AMRAP of:
6 Deadlift 225/160
7 Burpee Pull-Ups
10 Kettlebell Swings, 70/53
200m Run

Sunday, May 24, 2015

5.25.15 Memorial Day WOD

In memory of all the lost loved ones, today we honor all of our military members that have given their lives for ours. The privileges that we have should not be taken lightly because of the sacrifices that have been made, regardless of how we feel about our government, today is a day to remember those that gave the ultimate sacrifice. 
This WOD may take you longer than you want it to, and you will want to stop or not finish, but think about those that kept pushing, kept fighting, and kept going until they absolutely no longer could, that is how you should feel when you complete this WOD. 

For time: 
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday, May 21, 2015

5.22.2015 WOD

Happy birthday to the one who yells at all of us (Leo included) with so much passion. We love you and your passion Coach Mary. We hope you have a wonderful birthday. 

2, 8 Minute AMRAPs, with a 2 minute rest between AMRAPs of:
5 Overhead Squats
22 Burpees
19 Plank Up, Downs 
87 Walking Lunges

Note: on the first 8 minute amrap the barbell weight is 135/95 on the second, 8 minute amrap the weight is 95/65.

Wednesday, May 20, 2015

5.21.15 WOD

5 Rounds for time:
10 Kettlebell Snatch (Right) 53/35 
100m Sprint
10 Kettlebell Snatch (left) 53/35 
100m Sprint 
20 Kettlebell Russian Trunk Twist 53/35
100m Sprint

After time, cash out: 
100 Push Press 45/35

Tuesday, May 19, 2015

5.20.15 WOD

18 Minute EMOM of:
First minute: 10 Kettlebell Swing to Goblet Squat 53/35
Second minute: 20 Jumping Lunges (10 ea.)
Third minute: 15 Box Jumps 24/20
Repeat triplet for 18 minutes