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.

Monday, December 9, 2013

12.10.13 WOD

Athletes, exciting news we are hosting the 1st edition of the Atomic Throw Down 1st of February 2014! A local competition between the Tri-Cities Crossfit gyms. Limited to 25 teams of two (one male, one female) competing for the “Atomic Cup” a trophy with the winners’ names along with the name of their box. There will also be fun individual competitions throughout the day with “split the pot” cash prizes for top male and female winners of individual event. This event promises to be a great weekend of competition and community! Fee will be $25 per person and that includes a T-Shirt for each person. Medals will be awarded to each person finishing in first, second and third place in the team event. The team event will include three workouts. For individual event participants, entry fee is $10 and male and female winners will get cash prizes and medals. T-shirts will be available for purchase by non-team participants. Additional information will be found at our Facebook events page.


Deadlift 3x5 (add 10 lbs to last workout)

Complete the following:
Seated Box Jump 2 RM (thights 1" above parallel when seated w/ 4-7 attempts)

Rest 3 minutes...

2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Note: if you can do all this before the WOD starts join in, if not work your skill on advanced CrossFit movements. Running will be done outside, so bundle up.

4 rounds for time of:
200m Run
10 Ground to Overhead 115/95

Note: please do not slam/drop barbell unless necessary. 

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