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, October 23, 2013

10.24.13 WOD

Athletes, just a reminder that this friday the 25th at 6:30pm we will be celebrating Lindsay and Dan's Baby bash. There will be no baby games. Meat and dessert will be provided. Please bring a side if you can and it is BYOB. Let Emily Gomez (509.308.7943) or Lisa Sanders (253.228.8742) know if you are attending. They are registered at Amazon, Target, and Babies 'R' Us.


Bench Press 3x5 (add 2.5 lbs to last workout)

Close Grip Bench Press 8x3 @ 75% of 5 RM (45 seconds rest)

Max Rounds in 8 minutes
Ascending Ladder by 2 reps of:
Hang Snatch 75/55
Sit ups

Note: each round you will add two reps. Round 1 you will do 2 HS and 2 Sit ups, Round 2 4 HS and 4 Sit ups and so on. 

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