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 8, 2013

9.9.13. WOD

Athletes, this week is throwback week. We will be posting some old WODs that we have done in the past so that you all have a chance to compare your times. 

Also Tough Mudder peeps, we've booked six double-queen rooms at the Park Center Hotel in Enumclaw for both Friday and Saturday night. About a 15 minute drive from the race and there is a bar IN the hotel (very important criteria). Rooms are $99/night but plenty of room to share. I will be sending out an email soon to all those that have signed up, but if you are interested in a room/sharing, email me (Melody) at And if you haven't signed up, DO IT NOW!

And last if you are thinking of doing the Lurong Living Paleo Challenge or if you have given Coach Leo your name please sign up by going to this link. We need 20 signed up by Sept. 16th. 

Squat 3x5 (add 5 lbs to last workout)

14 Min AMRAP:
100m run while holding a med ball 20/14
10 Med ball cleans 20/14
10 Med ball slams 20/14

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