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, October 4, 2012

10.05.12 WOD

Ladies, remember that Saturday is ladies night. The NSCF girls and girlfriends are meeting up at 5:30 at Bob's burgers and brew off of Queensgate. They will be going to watch a movie (Pitch Perfect) later in the night. If you are attending call or text Prospect Mary (509) 528-6544 or Prospect Dani (509) 306-9598 and let them know for a good head count. 

Also Remember about the 3RRR Clinic on Oct. 13th. Coach Charlie is the point of contact if you are interested. The clinic will be about 2 hours long. You can email Coach Charlie at

Last but not least Kids Tees are in. If you pre-ordered get with Coach Leo and he will hook you up! They are going for $20. Our Barbells For Boobs Wrist bands are also on sale now. They are $3 each. All the profits go to Barbells For Boobs to save a pair and a life!

Run 5K for time

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