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.

Saturday, August 6, 2011

08.06.11 Free Saturday EOD

Squat Therapy with Chris.

Individual EOD

1/2 Nicole (10 min AMRAP)
400m Run
max set of pull ups

as soon as you drop from the bar you run again
and when you get back you do another max set count your pull ups.

Team EOD

For time:
station 1 - 15 box jumps/ 15 tire flips/ rest
station 2 - 21 squats/ 21 push ups (release at the bottom)/ rest
station 3 - 25 medican ball cleans/ 25 turkish get-ups/ and done

This is a 3 man team event. Everyone will do every event on every station
till the team is done. choose the weights for all weighted events that best make you work at finishing. 

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