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, January 13, 2014

1.14.14 WOD

Athletes, just a few things to share. First just a reminder about the polar plunge. It is coming up fast and we still have a bunch who haven't signed up. Here is the link to register on our team.

If you are not going to participate we are encouraging you all to donate to our team. If you are donating please donate to a member on the team who has not reached the $50 goal. This way they can jump for free. The way you will donate is by going to the link above and selecting one of the members on the team list. Then click GIVE NOW. Follow the instructions and support a great cause. 

Another quick reminder about the Atomic Throw Down. We only have a few team spots left so if you are thinking about competing in it, you better get your butt in gear and sign up (partner of the opposite sex required.) 

A heads up on our current oly/strength class. We have bumped up the availability to 12 spots. We are also going to be offering another oly/strength class, here in the near future. This oly/strength class will only be available on select Saturdays at 10am. (More info to come on this class.)

Coach Leo  


Deadlift 5 RM (add 10 lbs to last workout)
Note: do not drop the bar on the last rep for it to count as a 5RM.

Deadlift 3 RM
Note: do not drop the bar on the last rep for it to count as a 3RM.

7 rds for time of:
12 Double Unders
10 Alt. Weighted Step-Ups (w/two plates) 15/10 24/20" box

8 Minute cap time.

Note: the plates must be held one in each hand, in a pinch manner. The plates must stay next to your body. You are allowed to bend your elbows if needed when stepping up. You are not allowed to place your fingers in the holes of the plates.

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