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, August 2, 2012

08.03.12 WOD

Random Black out, sorry to hurt your feelings. 
You will have to come run the WOD or wait till the close of business to see what the WOD is. 

Reminder about this Saturday. The 9am Open gym will be closed only the 8am members only will be open. Everyone who wants to join us at RSACF for the 31 Heros WOD is more then welcome. It will kick off at 9:30am. Hope to see you there. Also you can still register or donate.


For time:
800 Meter run 

5 Rounds of: 
15 Mountain climbers 
15 V-sit med ball twists 20/14lbs 
15 Squat jumps

finish with:
800 Meter run 

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