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.

Friday, November 30, 2012

11.30.12 WOD

Athletes, a reminder about our Christmas party this Saturday at 7pm. If you have any questions get with Mary, Dani or Kim. 
Also we will be adding a 7:30pm class time slot on Mondays, Tuesdays and Thursdays starting next monday the 3rd. Keep your eyes open for more changes to come!

WOD:
One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood/1.5 pood (Scale as needed)

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off. Total time is 10 minutes. 

*For every penalty counted, perform a 1000 meter row.
Posted by NSX Admin at 12:45 AM

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