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.

Wednesday, September 4, 2013

9.5.13 WOD

Athletes, our neighbors are not happy with us :-( we have been given an ultimatum, we have a plan of action to correct the issues, but need your help. Please try not to drop the weights unless it is necessary. 

On a happier CrossFit note Mary has ordered T-shirts and they should be in very soon! Also if you want to participate in the Lurong Living Paleo challenge make sure you sign up on their website by clicking here. We have about 16 athletes that want to participate in this challenge. If we do not get 20 to participate this challenge will have to be done as individuals vs. as an affiliate. Hope to see you all register so we can attack this together!! 

Squat 3x5 (add 5 lbs to the last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Sit ups 
Rolling burpee Demo

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