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 4, 2013

12.5.13 WOD

Athletes, we are getting a pre-order for WOD books. If you would like one, please add it to our retail sheet on the front desk or please get with Coach Mary so she can compile a list.
(509) 528-6544 or

Also we will be closed this Saturday. We will be helping Habitat For Humanity build some homes for those who need them.

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

Back Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench Press 3x5 @ 80% from previous 1RM

For Max Load of:
Push Press

Note: take as long as you need to rest in between the reps. Also take your time with this 1RM of push press. You have all class to do this.  

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