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, September 9, 2013

9.10.13 WOD

Athletes, some of you have been asking so here it is. Starting on the week of Sept. 16th we are adding a Tuesday and Thursday class at 10am. We are also adding a Friday 9am class and bringing back the Monday and Thursday 7:30pm class times. These times are subject to change if they do not get used. So if you like these times sign up and attend them! 

Strength:

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Supine Ring Pull ups 3 x max reps

WOD:
"10.26.12"
3 rounds for time:
12 KB swings 1.5/1 pood
5 Front Squats 135/95 (Rack is allowed)
20 jumping squats

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