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.

Tuesday, November 26, 2013

11.27.13 WOD

Habitat for Humanity has contacted us to let us know that they need our help again this year, for some strange reason people don't volunteer when it is freezing outside, so I volunteered out box (your welcome)! Our date to help out will be 12/7/13. Details to follow, mark your calendars! 
Friends and Family can also join in and come if they would like. 

- Coach Mary

For time:
50 Supermans
40  Wallballs 20/14 10/8
30 Hang Cleans 95/65
20 Sumo Deadlift High Pull 95/65
10 Bar Facing Burpees
20 KB Swings 70/53
30 Push Press 95/65
40 Medball Cleans 20/14
50 Hollow Rocks

24 minute cap.

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