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 27, 2014

1.27.14 WOD

Athletes, just a reminder that the jump ropes go behind the front desk in till further notice. Also we will not be having an intro this friday. We will be using that extra time to prepare things for our Atomic Throw Down this coming Saturday the 2nd. 


Back Squat 3x5 (add 5 lb to last workout)
Shoulder Press 3x5 (add 2.5 lb to last workout)

Front Squat 3 x max reps @ 90% of 7 RM
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM

4 Rounds for total reps of:
1:30 AMRAP of Sit-Ups
:30 rest
1:30 AMRAP of 5m Sprints (16.5ft)
:30 rest 

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