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 25, 2013

8.26.13 WOD

Athletes, we are thinking about doing the LuRong Living Paleo Challenge that starts September 16th. If you are interested in joining in on this challenge get with coach Leo ( please. We need at least 20 athletes to register in order to have our affiliate compete in the challenge. This challenge ends on November 10th. More details to come. 

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

21-15-9 of:
100m sprint 
Hang power snatch 115/80
Over head squats 115/80

17 minute time cap.
Note: the sprint is only one time before every round. 

No comments:

Post a Comment