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 26, 2014

5.27.14 WOD

Great turn out yesterday at Memorial Day Murph. We had 46 athletes run Murph to show respect to our military members. We had a ton of PR's, some wore vest for the first time, some did full Murph for the first time and others beat their old Murph times. Great good everyone and thank you for showing your support. The pain we endured yesterday was only a fraction of what our military vetrans have gone through. Once again thank you to all who sever and have served. 


Deadlift 3x5 (add 10 lbs to last workout)

Hang Power Snatch 2, 2, 2, 2, 2, 2

3 Rounds for time:
100m Run 
20 Kettlebell Swings 53/35
40 Mountain Climbers 

Note: each side on the mountain climbers count as 1 rep. 

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