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 22, 2013

12.23.13 WOD

Athletes, don't forget that we have holiday hours on the 24th, 26th  and closed on the 25th. We will be back to regular hours on the 27th. 


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

Barbell Weighted Step Ups 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1" above the knee. Use a weight you can handle for 16 solid reps. 
Close Grip Bench 5x2 @ 80%, 1 x max reps @ 60%

10 Minute AMRAP of:
250m Row
10 Thruster 95/65
20 Bulgarian Split Lunges Demo

Note: On the bulgarian spit lunges make sure that your hip crease hits parallel in order to Rx. Due to lack of rowers some can start the WOD, while others are doing the strength.

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