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, July 20, 2011

07.21.11 EOD

Great job on the Warrior Dash guys!!!!

Front Squat 3-3-3-3-3

You also have time to work on a skill you're trying to improve.  If you haven't yet, write your goal on the "Wall of Opportunity" & take time each day to work towards that goal.

Post loads to comments.

Charlie   135-155-175-185-205 / Jack: 7rds RX
Mark   135-165-165-175-185
Mel   125-135-135-145-145(F)
Eric   (10 min. Nate) 5 rds RX
Larry  (Tuesday WOD) 28:26 RX
Jen  125-135-135-145F-145F
Don  (Tuesday WOD) 13:12 RX
Jaret   45-55-55-55-55
Mark S. 145-155-165-175-185 (Tuesday WOD) 14:42 RX
Alden   95-115-135-115-115
Sherry   45-55-65-70
 Kelly   55-60-65-65-70
Christine 35-45-55-65-75
Jill   25-35-45-45-45

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