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 6, 2014

2.6.14 WOD

**ATHLETES**  You have 21 days left to register for the CrossFit Games Open!  Three weeks from today they will announce the first WOD.  There will be 5 WODs completed in 5 weeks.  That's it.  Don't be left out of this really cool experience.  Registration takes about 45 seconds and costs $20.  This is a great community experience no matter where you think you are as a CrossFit athlete, and for a great description of what it feels like to compete even when you don't realize you can do it, read Melody's blog post here.If you have any questions talk with one of our coaches about it!


Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Floor Press 5RM

For Quality
Chest-to-bar pull ups
Overhead Squats 95/65

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