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.

Thursday, January 30, 2014

1.31.14 WOD

Athletes, a few things, first don't forget that we will not have a Friday intro at 5:30 nor will we have a Saturday WOD. We will all be at the box bright and early to cheer on all the athletes competing in the Atomic Throw Down. The first WOD will kick of at 9:15 and this will go until around 3:30. If you are a NSXFit athlete please remember to wear your NSXFit gear and rep our box! 

If you are a Atomic Throw Down Judge just a reminder that we will be having a judges meeting tomorrow night at 6pm. You may also pick up your judges t-shirts. If you miss this meeting you will have another opportunity to attend a judges meeting on Saturday at 8am.

We will also be having an adult get together after the Atomic Throw Down!!! Byob and for food we are going to pitch in on pulled pork from Texas Roadhouse.The event will be immediately following the Throw down. If you have questions get with Coach Mary 509-528-6544

Atomic Throw Down check in begins at 7:30AM.
Athletes/Judges meeting begins at 8:00AM.
Team Event 1 begins at or around 9:00AM.


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

Overhead Squat 2, 2, 2, 2, 2, 2
One Arm DB Rows 3 x max reps (AHAP)

3 Rounds for time:
6 KB Swings 53/35
6 KB Snatch (L) 53/35
6 KB Snatch (R) 53/35
15 Knee to Elbows 
15 Squats 

8 minute time cap.

Competing Athletes: 
Rest and recover for Saturday. I recommend doing some mobility and rolling out. I don't recommend doing any WODs unless you absolutely have to. 

No comments:

Post a Comment