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 7, 2014

1.8.14 WOD

Athletes, our egg queen Coach Mary went out and purchased 130 dozen eggs. We are selling them at a dollar a dozen. If you want eggs please take what you want and just leave your money in the envelope that is in the fridge upstairs. Who doesn't need eggs?

Also we are still in need of more judges for our Throw Down. If you would like to be a judge please shoot and email to Coach Charlie (

13.5 WOD:
4 min AMRAP of:
15 Thrusters 100/65
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 mins, time extends to 8 mins
If 180 reps (6 rounds) are completed in under 8 mins, time extends to 12 mins
If 270 reps (9 rounds) are completed in under 12 mins, time extends to 15 mins

Demo video of this wod here.

With any remaining class time after your wod spend time working  your gymnastic skills-

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