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, December 11, 2013

12.12.13 WOD

Athletes, we are join in on Operation Candy Cane. We are asking that everyone please bring in a few cans of food. We will have a box marked Candy Cane for the donations. The canned food will be donated to our adopted families. Lets show these families what CrossFit is about! If you have any questions contact Coach Mary. or (509) 528-6544


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

Barbell Step Up 20, 20, 20 (10 RT/ 10 LT) 24/20
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM

For total time: 
Run 1 mile
1 Minute Rest
1000m Row
1 Minute Rest
100 Double Unders 

Note: use your brain and start on any one of these modalities. The rules are you must go in order and you must use the entire rest time. 

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