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, December 1, 2013

12.2.13 WOD

Athletes, just a reindeer about the Cable Bridge Run. You must register on your own. We will not be able to register as a team for this one. Also don't forget to sign up for our Polar Plunge team.


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

Front Squat 5x3 @ 90% of 3 RM

100m Run
20 Power Cleans 135/95
20 Toes to Bar
200m Run
15 Power Cleans 135/95
15 Toes to Bar
400m Run
10 Power Cleans 135/95
10 Toes to Bar

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