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, February 13, 2014

2.14.14 WOD

Happy Valentines Day everyone!
Remember that we love and appreciate each and everyone of you!


Warm up and get your strength done in 6 minutes. 
Power Clean 5×3 (add 2.5 lb to last workout)


For time:
10 Shoot Throughs
20 Russin Trunk Twist 20/14 Demo
30 Pull-Ups 
40 Push Press 115/80 
50 Sit-Ups 
10 Hang Power Cleans 115/80
20 Med Ball Cleans 20/14
30 Sumo Deadlift High Pull 115/80 
40 Burpees 
50 KB Swings 53/35

20 Minute cap time.

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