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.

Sunday, August 11, 2013

8.12.13 WOD

Athletes, Cahley will be coming back to the box to do a few Pilates trial classes for us in late August. This is a great opportunity to learn more about Pilates and experience this functional fitness system first-hand. 

Class dates/times:
Monday, August 19 – 7:30 PM (25 min)
Thursday, August 22 – 7:30 PM (45 min)
Sunday, August 25 – 10 AM (25 min)
Monday, August 26 – 7:30 PM (45 min)
Thursday, August 29 – (25 min)

After the trial, we will determine the best class days and times and add Pilates to our regular schedule!

Cahley’s classes are focused on integrative core conditioning movements that stretch and strengthen the whole body. Come feel the ab burn and stretch out your spine and those hammies! You know they need it! We are capping all of these classes at 10 athletes. So the first ten to let Coach Leo know will be the ones to attend the class. 

Note: the 25 minute class is a more advanced workout, isolating the core for most of the exercises, using higher repetitions and faster movements, with nominal stretching. The 45 minute class is a full format class, to include core work and whole body conditioning, including moderate stretching.

Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

3 rounds for time of:
30 Handstand wall runs Demo
30 Sit ups 
30 Pistols 

17 minute cap time.

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