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.

Thursday, June 28, 2012

06.29.12 WOD

Power Clean and Jerk 
5 sets of 3 reps
You have a 10 minute time limit to get as heavy as you can. 


Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Cap time 20 minutes.

Note: On the shuttle run touch the line with your hand. 50 yards is 46 meters. 

Athletes, We will be closed on the 4th of July. Take the day off and have a beer in memory of all the military members that sacrificed their lives for our freedom and the ones who continue to sacrifice their time. Enjoy the day with your families and enjoy the rest.

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