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.

Monday, July 15, 2013

7.16.13 WOD

Athletes, I just wanted to say that I am very happy to have a community like we do. I could not ask for a better group of athletes at our box. 

Strength:
Deadlift 3x5 (add 10 lbs to last workout) 

WOD:
EMOM For Rounds and Load:
3 Thrusters 
2 Burpees 
3 Sumo Deadlift High Pulls 

Note: Starting weight is 45/35 every round you will add a total of 10 pounds for men and 5 pounds for the women. You will do this in till you can not complete the amount of reps in the minute. You will annotate your last completed round and load as your score. Enjoy!

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