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.

Tuesday, August 6, 2013

8.7.13 WOD

Athletes, if you did not get a chance to do your 1RM for Power clean you will be allowed to do it at any open gym of class time on Wednesday. If you do your 1RM at a class time remember that we will have one coach at that class so the coaches attention will not be completely on you. 

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 53/35
50 Walking Lunge
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (supermans)
50 Wall ball shots, 20/14 @ 10/8'
50 Burpees
50 Double unders

Note:on the jumping pulls if you are new or have taken more then three weeks off you will be doing ring rows. On the push press do not drop or slam empty bars. If you can not do double unders you will do 3 singles for ever double under. If you are doing this WOD for our board you must do proper back extensions (Demo).

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