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 10, 2013

7.11.13 WOD

Back Squat 3x5 (add 5 lbs to last workout)
Floor Press 3x5 (add 2.5 lbs to last workout)
Glute Ham Raises 4x8 Demo

Note: being that we only have one GHD Some of you will need to start with glute ham raises first, while others do back squats and floor press. 

Gymnastics WOD:
So today is a bit different then normal. I would like you all to practice new gymnastics movements. I have posted a few videos of movements you can all try. They range from beginner to advanced movements. Remember that not every day will be a ass kicker day. Doing Gymnastics work will make body awareness and your midline get stronger. These movements are things you should be doing if you come early to the box before your class time starts.


Use the leg of the pull up rig to hold on to.


Your feet may touch the ground if you need to scale. 





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