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, September 8, 2010

Happy 40th Tracey!

400 m row

40 KB swings 20/16 kg

40 knees to elbow

40 overhead lunges 45/25 lb

40 push press 65/45 lb

400 m row


Tracey    12:18

Clem      13:29

Michelle 14:34

G            15:35

Nikki      15:52

Mel        15:22

Jayne     14:23

Berry     12:17

Z            12:19

Aaron    12:18

Rocco    12:06

Mark      12:38

Eric        13:13

Susan     13:11

Jax         10:14 (run, 15 lb swing, 10 lb OH lunges, 15 lb presses)

Easton    5:50 (100 m row, 10 lb swing, 20 KTE, weightless lunges, pvc, 100 m row)

Chad      6:58 (20's)

Alice      6:33 (20's)


NSX Admin said...

Okay Aaron you just had to post the one showing my big sweaty armpit didn't you?!

The Smith Family said...

Love it Tracey!! Only wish I could have had sweaty armpits with you :)

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