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, September 4, 2011

Monday Morning EOD

We will have 1 class at 8:00 am today. 
Come down & join us for a little Fight Gone Bad teaser workout! 

Clean & Jerk, 1 RM
Find your 1 rep max clean & jerk, then rest.

15:00 AMRAP of:
20 wall balls, 20/14
20 sumo deadlift high pul, 75/55
20 box jumps, 20"
20 push press, 75/55
20 calorie row

rest 5 minutes (or so), then...
Run 1 mile for time

You don't have to do the clean & jerk or mile run. The 15:00 AMRAP is a preulude to Fight Gone Bad, which is now less than 2 weeks away.  There are 100 reps in each round, but no rest. 

If you have friends who will be doing Fight Gone Bad with us, this would be a good introduction to the workout!  Bring them along.

See you at 8:00!!

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