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.

Friday, August 26, 2011

FREE!! Saturday EOD

Are you ready for another fun Saturday workout?
Well...pick your workout & have some fun!

Workout #1
For Time:
Run 800m
10 power snatch, 75/45
15 pull ups
20 push ups
25 air squats
Run 400m
15 power snatch, 75/45
20 pull ups
25 push ups
30 air squats
Run 200m
20 power snatch, 75/45
25 pull ups
30 push ups
35 air squats
Run 100m

(you may sub rows of: 1000m, 500m, 250m, 125m)

Workout #2
Runner's Delight??
4 rounds for time:
400m run
25 box jumps 24/20
25 air squats
25 double unders (sub 75 singles)

Don't forget, Fight Gone Bad 6 is just around the corner.  Click on our link to the left to register & donate.  We are looking forward to a great day at Natural Selection CrossFit.  We will be getting shirts for the event & will pre-order for our members.  We'll know the cost next week & will post a flyer with a picture of the shirt & an order form. 

Bring your friends and family for this great event.  Participation is encouraged, but not required.


Anonymous said...

Jen: Runner's Delight. 20:21 @ 6000 ft on a cold...spring.. day.

Sub tuck jumps for box jumps.

Anonymous said...

Jen: Heroes - 28:29. Used 50# for power clean. Andrew: 27:something. Used 80# for power clean.

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