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, May 12, 2014

5.13.14 WOD

Athletes, Just a reminder that the following classes/open gym times this Friday May 16th, are cancelled- 1:30p , 2:30p, 3:30p, 4:30p and 5:30p (Intro) so we can go watch our very own Aaron Carlson compete at Regionals in Kent Washington. Classes for Saturday the 17th are also cancelled. 

Go Team Aaron!


Amateur & Collegiate
Strict Pull Ups 3 x max reps

Death by...
10m Sprints

Note: on every minute add a 10m sprint to your running count of sprints. Example: minute 0 to 1 run 1, 10m sprint. Minute 1 to 2 run 2, 10m sprints and so on. Go as far as you can until you can not complete the number of sprint in a minute.

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