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, October 21, 2013

10.22.13 WOD

This Wednesday (10/23) at Strength/Oly class at 7:30 PM, we will be setting our 1RM for clean & jerk and snatch. These numbers will be used from now on in our percentage barbell work and will be good for you to know for daily WODs. If you can come Wed night, please make it a priority. Coach Eric says he will take more than the scheduled 10, so come on in, even if we have to share bars. Sharing is caring!


Amateur & Collegiate

For time:
Buy in: Back Squat 15 reps 225/160


21-15-9 of:
Medball Cleans 20/14 
Box Jumps 24/20

Cash out: 400m Run 

Note: both the buy in and cash out will count towards your total time.  

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