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.

Friday, January 17, 2014

1.17.14 WOD

We added a oly/strength class for this Saturday at 10am for FREE! This is to give those who have never tried the oly/strength class a chance. The first 13 to sign up for this Saturday's oly/strength class  will get a class for free and get a chance to try it out! Enjoy!


Power Clean 5x3 (add 2.5 lb to last workout)
Strict Chin Ups 3 x max reps

Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Chin Up 3 RM

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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