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.

Monday, April 21, 2014

4.22.14 WOD

In honor of our very own, baby blues (Garrett Brim), we are doing today's WOD. Garrett we hate to see you go but, understand that the Marines are waiting for you. We hope that you have safe travels. We know you will kick butt in whatever it is the Marines throw at you. Remember that this is your CrossFit home and you will be missed. Semper Fi


Deadlift 3x5 (add 10 lb to last workout)

4″ Deficit Deadlift 5 RM

'Sir Yes Sir'
2 Rounds for time of:
50 Squat
40 Overhead Walking Lunge 45/35 plate
30 Push Press 75/55
20 Kettlebell Swings 53/35
10 Thrusters 75/55

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