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, September 15, 2013

9.16.13 WOD

Athlete, Coach Leo will be doing measurements all week and next week till Friday the 28th at the 3:30pm Open Gym time. He will also be measuring on Saturday the 21st at 10am.

Coach Leo will also let you run the 3 WODs on Mondays, Wednesdays and Fridays from 1:30pm to 4:30pm. If you need to set up a different time with him please email him at or call him at 845-9796 to schedule a specific time. 


Back Squat 3x5 (add 5 lbs)
Shoulder Press 3x5 (add 2.5 lbs)

Back Squat 2 RM, 1 x max reps @ 80% of 2 RM
Note: 10 minute time cap for 2RM.

5 min AMRAP of: 
5 Strict Pull Ups 
20 Double Unders 

Rest 1 min
5 min AMRAP of: 
5 T2B 
10 Pistols

No comments:

Post a Comment