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.

Tuesday, October 9, 2012

10.09.12 WOD

Athletes, just a reminder to start bringing sweats and a hoodie to the morning classes and the late evening classes. It is getting chilly and we don't want any of you to be pulling any muscles. 

Also Black out week is used to keep you all on your toes. When you come in to the box you should be prepared for anything. You are all doing a great job, keep up the great work!!

WOD 1:
3 rounds of tabata fotal reps of each modality for total reps :
Double unders 
High knee run in place
Push ups 
Air squats

Note: you will do only 3 rds of tabata of each modality. It should be 12 total rds.

WOD 2:
4 rounds:
400m run
25 sit ups
15 mountain climbers (each leg counts as a rep)
5 hand release pushups 

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