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, November 13, 2013

11.14.13 WOD

Hey athletes - due to scheduling conflicts we are CANCELING bowling on Friday. We will reschedule for sometime in January when it's all grey and boring outside.

Also Another huge congratulations to all of our Lurong Paleo Challenge participants! This was a giant commitment and we're all so proud of your personal AND physical achievements. Seeing your gains and successes was so fun for the rest of us. Way to go!


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

Front Squat 1, 1, 1, 1, 1
Shoulder Press 2 RM

1:00 ME HSPU
5:00 ME KB Snatch 53/35 (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU 
3:00 ME KB Snatch 53/35 (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU

Note: on the HSPU there is no kipping allowed. So with that the only scales allowed will be band or box HSPU. Keep track of total reps in each section for your notes. for our score total reps is what we are looking for. 

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