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, June 16, 2014

6.17.14 WOD

Mark your calendars! This Saturday, June 21st, at 5 PM at NSX, we will be celebrating Coach Mary and Coach Leo's graduation! Bring a side dish and chairs if you like sitting. They are providing pulled pork and a keg.


Deadlift 5x3 (add 10 lbs to last workout)

Power Snatch 2, 2, 2, 2, 2, 2
Work up to about a 90%

3 Rounds
20 Front Squats 195/115
Rest 1 minute between rounds
* Clean from the floor *

– Rest 2 minutes –

Bar facing burpees
10 Wall Ball 20/14 (between sets of burpees)

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