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, March 4, 2014

3.4.14 WOD

Athletes, just a friendly reminder that if you are not signed in for a class time or open gym time and you just show up you do not have priority to any of the space/equipment. The athletes that are signed in to those times are the ones who will have first dibs. Please sign in for the times you all want to attend to alleviate over flow of members in any one class or open gym times. 

Thank you, Coach Leo 



Deadlift 3x5 (add 10 lb to last workout)


Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups

20,18,16,14,12,10,8,6,4,2 reps of:
20/14 lbs Ball Slams

Time cap is 15 minutes to the end of class time.

Note: do 10 strict pull-ups and 20 ball slams 9 & 18, 8 & 16 and so on. 

Collegiate & Professional

Complete for time:
315 lb Deadlifts – 9 reps
Sprint 50m
315 lb Deadlifts – 6 reps
Sprint 100m
315 lb Deadlifts – 3 reps
Sprint 150m


Rack Pull 7 RM

*Set the bar 1″ below bottom of knee cap and pull to full extension.

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