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, February 10, 2014

2.11.14 WOD

Athletes, in the next few weeks we will be making some changes to the way you are allowed to log in for classes and open gym times. We will only be allowing athletes to sign up for classes/open gym times 7 days out. Right now you are all allowed to sign in for the entire month. This will be a trial for about two weeks. If this helps solve some of the issues we are having it will be come a permanent thing. If not we will go back to the way it is now. 


Deadlift 5x3 (add 10 lb to last workout)

Power Snatch 2 RM, 3×2 @ 92.5% of 2 RM

4 Rounds for time of:
10 Front Squats 155/110
15 Box Jumps 24/20

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