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 16, 2013

9.17.13 WOD

Ladies, are you looking for an excuse to get away from your man? If so we are having a ladies night this friday. Get with Coach Mary ( if you would like to attend. She can fill you in on the details.

Don't worry men we will have our turn one day :-(


Deadlift 5x3 (add 10 lbs to last workout)

Hang Power Clean 1 RM, 3x3 @ 85% of 1 RM (11 mintue time cap on 1RM)
Banded Goodmornings 100 reps Demo

20 min AMRAP (reps) of:  
400m run 
Front Squats 135/95 

Note: Max effort on the front squats, when you drop the barbell take off on another 400m run. 
Racks are not allowed for this WOD. Your score is total reps on the front squat.

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