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, August 12, 2013

8.13.13 WOD

Athletes, just a reminder about our Saturday (Aug 17th) pool WOD at 8am (members only) and 9am (open to public). We will be charging a fee for this WOD to try and cover some of the cost for the pool. The fee for members will be 5 bucks and for non members it will be 8 bucks. If you have goggles please bring them and any extras you may have please and don't forget a towel!
The address to the pool is 1005 Swift Boulevard, Richland Wa. 99352

Deadlift 5x3 (add 10 lbs to last workout)

21-15-9 for time of:
Clean 135/95
Ring Dips

Note: the cleans are power cleans like in the video. 

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