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 18, 2013

8.19.13 WOD

Athletes, just a reminder that we have a free pilates class (monday 8.18.13) at 7:30pm for the first 10 people to let Coach Leo know that they would like to attend. The Class is only 25 minutes long but it is a more advanced class. We also encourage you to bring a mat. 

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

4 rounds for time of:
10 Power clean 155/110
10 Front squat 155/110
3 Split jerk (R) 155/110
3 Split Jerk (L) 155/110
100m run

Note: when you pick the bar up you can not drop it for the entire round. If you do the round does not count and you must start over. 

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