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 18, 2013

12.19.13 WOD

Athletes, just a reminder about the Atomic throw down coming up in February 1st. 
Here is the link for more info and to register for the event. Find a partner and sign up! 

Also don't forget that our good friends at A Team CrossFit are having a throw down on Jan 4th. This is a individual comp. Let show them our support and sign up!


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

Back Squat 3x5 @ 90% of 5 RM
GHD Sit Ups 3x15

20 Minute AMRAP of 
5 Pull Ups
10 Push Ups
15 Squats 

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