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.

Friday, November 1, 2013

11.01.13 WOD

Athletes, I know I have been writing a ton on here lately, but these are things we need to keep everyone aware of. This past week we have had a ton of changes happening to individuals account. We need more time to be able to make changes to everyones accounts. On the debit form we ask for 15 days notice if you all want to make any changes to your accounts. From here on, we ask you give us 15 days notice. I know we are a family and like to procrastinate, but big brother (Leo) needs more time please. 

Thanks, Coach Leo 


Strict Chin Ups 3 x max reps

Weighted Chin Ups 3 RM

Note: chin ups are with your palms facing you.

For time: 

Note: Enjoy!!!!

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