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.

Thursday, November 14, 2013

11.15.13 WOD

Athletes, we have made some changes to our schedule for the next two months. The Holiday Season. On Nov 27th there will be no 7:30 Oly Class. We will be closed the entire day on Thanksgiving Nov 28th. We hope everyone joins us for the Turkey Trot! We will also only have two open gym times on the 29th. 9:30 and 10:30am. In Dec we have canceled the 7:30pm class time on the 24th. We will be closed all day on Christmas day the 25th. On the 26th we will only have two open gym times 9:30 and 10:30am. And finally on Dec. 31st we will be closed from 5:30pm on. We will be closed all day Jan. 1st. Our regular schedule will resume on Jan. 2nd. 

Also athletes here is the link to the Polar Plunge. The Polar Plunge takes place Jan. 18, 2014 Check in is at 9am and the plunge goes at 12pm. We will be jumping off the dock next to the blue bridge. We have a team now so please sign up and show your support for the Special Olympics. Turkey Trot team registration to come.

Thanks everyone, Coach Leo


Chin Ups 3 x ME

Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM

5 rds for time of:
5 UB Front Squat 160/115 (rack mandatory between rds)
20 Handstand Wall Runs Demo

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