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, October 1, 2011


Partner EOD!

For Time:
Run 400m/Row 500m
50 alternating Burpees
60 alternating box jumps, 20"
70 alternating wall balls, 20/14
80 alternating hand release push ups
90 alternating abmat sit ups
100 alternating air squats
Run 400m/Row 500m

The rules--
Partner A runs 400m while partner B rows 500m. 
When both are done, complete the exercises as shown...alternating each repetition. 
When all the exercises are complete, partner A will row 500m & partner B will run 400m.
When both are done, workout is complete!

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