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.

Tuesday, May 15, 2012

05.16.12 WOD

Why drink water? Here are 10 great reasons:
1. essential for human survival
2.  promotes weight loss
3. increases energy
4. reduces cancer risk
5. minimizes joint & back pain
6. flushes out toxins
7. cures headaches
8. keeps skin glowing, moisturized, & healthy
9. prevents digestive problems & constipation
10. transports nutrients & regulates circulation

3 sets of max effort HSPU

15 minute AMRAP of:
10 Wall ball 20/14
10 Toes to bar
10 Box jumps 24/20
Work on speed. 
Scale so you can keep your speed at a fast pace. 
Also make your rests during the WOD a 3 second count at most and keep going Intensity = Results.

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