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, July 2, 2014

7.3.14 WOD

Mike and Sheryl Whooley are having a 4th of July party! This Friday the 4th (obviously) from 4 PM to 11 PM. BBQ, swimming pool for kids and fireworks! Bring suits and towels for the kiddos, chairs, a side dish and whatever you'd like to drink. And fireworks! West Richland is legit. 

Text Mary or Kim for the address if you don't know where it is. Hope to see you all there!


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

Front Squat 8×3 @ 75% of final set of 5 from last Thursday
Bench Press 5 RM

For time:
100 Burpees

Note: On your way to 100 reps you must perform 10 double under every minute on the minute.

15 Minute Cap time.

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