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 16, 2012

09.17.12 WOD

Athletes, we will be doing a afternoon WOD trial next week. Info will be posted later this week for what date and exact time the class will be at. If there is enough interest in it we will keep it. As of right now we are looking at doing two days a week of the afternoon class. 
NSCF Staff

4rds for time: 
100m Sprint
15 second rest

Death by...
Squat box jump 24/20
Hang squat snatch 75/55

Note: on the first minute you will do 1 squat box jump and one hang squat snatch. On the next you will do two of each, on the next three of each and so on. 
On the squat box jumps you will began the movement with a squat and on the way up to a fully open hip you will jump on the the box. 

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