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 30, 2013

12.31.13 WOD

Athletes, just a few things. First, this Friday, January 3rd, at 5:30 PM we will showing American Weightlifting: The Documentary at the box. No intro class that night, so bring some chairs, dinner and drinks if you like and watch with us. 
Here's the doc to check out info about the movie. Hope to see you there!

Second, don't forget to that our friends at ATeam CrossFit are having their first ever throw down this Saturday. We hope to see you all there to spectate, support or compete. This is for a great cause!

Last but not least, if you would like to be a judge for our Atomic Throw Down please get with coach Charlie to get your self set up. You can contact him at or (509) 378-6482.

For time:
Jan 31 Kettlebell swings 53/35
Feb 28 Wallballs 20/14
Mar 31 Jumping Pull-Ups
Apr 30 Sit-Up
May 31 Overhead Squats 45/35
Jun 30 Supermans 
Jul 31 Hang Cleans 45/35
Aug 31 Box Jumps 24/20
Sep 30 Push Ups
Oct 31 Burpees
Nov 30 Double Unders
Dec 31 Squats

Note: do not drop the Barbells. If you drop a barbell the penalty is 100 burpees. 

No comments:

Post a Comment