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, June 18, 2014

6.19.14 WOD

Athletes, we are still in need of 3 volunteers for the Renegade Rage Race this coming Saturday. The jobs are so simple that you will just be directing runners in the right direction. We would greatly appreciate the help. Please contact Coach Mary for details. 509-528-6544

Coach Leo


Bench 3×5 (add 2.5 lbs to last workout)

Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM

Taking this one from CFHQ. I haven't programmed a WOD off the main site in a very long time so here you go. 

"The Ghost"
6 Rounds of:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double-Unders
1 Minute rest

Note: your total score is your total reps, but keep track of each round individually. This is because you are truing to beat your rounds every time and push are every minute. 

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