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 20, 2014

2.21.14 WOD

Athletes, a quick note on Saturday WODs. These two times on Saturday's are free, but we would like something in return. We would like you to please sign in if you are going to one of the saturday times and we would also like for you to give the lovely Saturday WODs your all (not like you don't). 


Power Clean 5×3 (add 2.5 lb to last workout)

Note: 5 minute cap.

4″ Deficit Deadlift 3RM

Note: 5 minute cap.


5 Rds for time:
50 Double unders
35 Knees to elbows
Overhead walk, 20 yards 185/130

Note: the walk must be done outside. You may use a rack outside to get your bar over head. Scale as needed. 

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