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.

Sunday, November 24, 2013

11.25.13 WOD

Just a reminder that we have a special holiday schedule this week, so please plan accordingly. No Oly class on Wednesday 11/27, no classes at all on Thanksgiving and just two morning Open Gym times on Friday 11/29. If you are in town, we hope you are joining us for the Turkey Trot on Thanksgiving Day! On that note please don't forget to pick up your Turkey Trot bib numbers at the box this week.


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

Shoulder Press 5 RM, 1 x max reps @ 80% of 5 RM
Pull Ups 3 x max reps

For time:
150 Box Jumps 24/20
1200m Row 

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