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.

Wednesday, July 3, 2013

7.4.13 WOD

4th of July


ROBBY
Today we are honoring Robby Ellis, a local hero.  Robby was killed in combat in 
Afghanistan last month.  In the world of CrossFit, Hero WODs have a special place.  
When we see the sacrifice of young men from our community like Robby, 
the Hero WOD means even more.
Some of our members knew Robby and are close to his family, 
but most of us never knew this Hero.
As we work out on the day we celebrate our country's independence, 
do so with a thought in your heart about this fine young man.  
The stories being shared about Robby are truly inspiring.  

From all of us at Natural Selection CrossFit,
"Robby, thank you for your service and sacrifice.  You are a Hero.
Our thoughts and prayers are with you, your family, fellow servicemen and servicewomen, 
and those close to you who are grieving."

You can see his Tri-City Herald obituary HERE.

"Robby"
6 rounds for time:
21 Wall Balls, 20# to 11'/14# to 9'
18 Pull Ups
13 Deadlifts, 225/155
7 Box Jumps, 30/24

Robby died June 18, 2013 and was 21 years old.
Robby is survived by 7 immediate family members including grandparents.

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