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, January 1, 2014

1.2.14 WOD

Athletes, I know we have a ton of stuff coming up, but don't forget that the polar plunge is just a few weeks away. We need to hit our goal for both members and donations. Help out a great cause and jump in some warm water with the rest of your team!


Deadlift 3x5 (add 10 lbs to last workout)

Hang Power Clean 1 RM

12 Minute AMRAP of:
6 Deadlifts 135/95
4 Hang Power Cleans 135/95
2 Jerks 135/95

Note: All must be done unbroken. As soon as you pitch up the barbell you can not set it down. After every round completed go right in to the next round with out dropping the barbell. If the barbell is dropped you must take a minute mediatory break. If you drop the barbell in the middle of the round the round must be restarted and the partial round does not count.  

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