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.

Tuesday, January 14, 2014

1.15.14 WOD

Athletes, our jump ropes have all brand new cables. As of right now I want to keep all the speed ropes that are from Rogue behind the front deck. This is to keep them from being hung up wrong, which will prevent the cable from breaking. We have three different sizes. The double tape is the longest for someone 6'1"+, the single tape is for people under 6' but not shorter the 5'6" (unless you like a long rope) and the no tape is the short rope. This one is for those 5'5" or under. Please make sure to put them back where you got them from and lets take care of them so that they last. Take care of your ropes and they will take care of you!!!

Coach Leo 

"Cindy XXX"

20 Minutes AMRAP (for reps) of: 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

If any time is available L-sits from the floor for ten minutes. How much of ten minutes can you spend in the "L"?

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