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.

Wednesday, March 5, 2014

3.6.14 WOD

Athletes, please make sure that you schedule accordingly for 14.2 Coach Mary, Eric and myself will be gone this weekend. That means less judges. If you have your judges cert we could really use the help to get everyone done on time. Also a reminder that mondays are only for individuals who can to for any reason do it on the scheduled days. Please get with a coach to schedule a time on mondays. Also I will NOT be taking any redos after 4pm on Monday. 

Coach Leo 



Back Squat 3×5 (add 5 lb to last workout)
Floor Press 3×5 (add 2.5 lb to last workout)

Shoulder Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday

*If under a body weight of 225 lb, use a weight of 225 lb. If body weight is over 225 lb, put your body weight on the bar.

9 Minute AMRAP of:
Max Effort Back Squats 155/110 
Max Effort, UnBroken Overhead Walking Lunges 45/35 (plates only)

Note: on the back squats you may stop with the bar on your back but you may not drop it or rack it until you are done. Racks are allowed for the back squats. On the overhead walking lunges as soon as you start you may not stop until you are done. If you take a break between reps your done. Your score is the number of total reps completed. 

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