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 30, 2012

10.01.12 WOD

Athletes, it is official the 11:30 is now part of our schedule!!! It is a Open gym as requested, it is only on Tuesday's and Thursday's. If you have any questions let me know. -Coach Leo

Also don't forget to sign up to be a NSCF volunteer at the Tri-Cities Marathon on Oct. 28th or the Habitat for humanity house building we will be doing on Nov. 10th. You can sign up on our events board in the box lobby. Last but not least remember to sign up under NSCF to help raise donations for Barbells For Boobs. 


If you just whined in your head or even out loud, suck it up!

4 rds for time of:
10 ring push ups with feet on a parallette
25 back squats 135/95
25 squats

15 minute cap time.

Note: no rack are allowed. 


Anonymous said...

WOL! (Whine Out Loud)

NSX Admin said...

I see its posted from anonymous!!

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