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.

Sunday, July 27, 2014

7.28.14 WOD




THROWBACK WEEK

Strength :
Back squat: 4 sets of 2 reps at 90% of 1RM

WOD: From 12/28/11
For time:
3 rds
30 burpee broad jumps
30 meter reverse walking lunges
15 pull-ups
15 sit-ups


20 min time cap

Thursday, July 24, 2014

7.25.14 WOD


Congrats to Ken Idler on placing 5th at the CrossFit Games in the 50-54 Master Division. Way to represent the Tri-Cities Ken! 

Also a reminder that we will be closed this weekend. 

Strength:
Amateur & Collegiate
Front Squat: 6x3 at 88% 

WOD:
2 Minute AMRAP of: 
Burpees

Rest 1 minute: 

12 Minute AMRAP of:
5 Burpees
20 Double Unders 
5 Wallballs 20/14 @ 11/9

Note: Your score is your total reps of burpees in both the of the AMRAPs combined. 

Wednesday, July 23, 2014

7.24.15 WOD

Athletes, this Saturday the 26th we will be closed, sorry for the inconvenience. I hope you all enjoy your weekend filled with lots of CrossFit Games and boat races. 

Strength:
Amateur & Collegiate
3 Pos Snatch: 1 from high hang, 1 from mid thigh, 1 from floor. 1+1+1 x 2 sets at 60% of 1RM snatch, 2 set at 65% of 1RM snatch. 

WOD:
For time:
4 Rounds of:
 300m Run 
10 Overhead Squats 115/85/60
6 Handstand Push-Ups 

Tuesday, July 22, 2014

7.23.14 WOD

One of many reasons why Rich will be the CrossFit Games Champ again!!!

WOD:
For time:
21-15-9 reps of:
Thrusters 95/65
Pull-Ups

15-12-9 reps of:
Thrusters 115/80
Chest-to-Bar Pull-Ups

12-9-6 reps of:
Thrusters 135/95
Bar Muscle-Ups

40 Minute Cap time. 

Monday, July 21, 2014

7.22.14 WOD

Don't miss out on the Masters as they hit the CrossFit Games WODs. Good lucky to our friend Ken Idler from CrossFit Unrestrained. You can catch the action on the CrossFit Games site. 

Strength:

Amateur & Collegiate
Back Squat 10x3 at 85% of 3RM

WOD:
For time:
3 Rounds of:
12 KB Swings 53/35
12 KB Side Bends (per side) 53/35 Demo

Note: for this WOD you may not rest/stop at all. If you do you will have a 10 burpee penalty at the end of your WOD for ever time you stop and it will count as part of your total time. 

Sunday, July 20, 2014

7.21.14 WOD



Strength:
Amateur and Collegiate
50 Evil Wheels

WOD:
For time:
"Randy"
75 Snatches 75/55

Thursday, July 17, 2014

7.18.14 WOD


Update on the top ladies.

WOD:
10 Minute AMRAP of:
5 Push Jerk155/115
25 Double Unders

Note: a split jerk is ok but i would prefer you work on a regular jerk. With the extra time work on your goals, skills or mobility.