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, July 7, 2014

7.8.14 WOD

Athletes, on July 19th we will be having our annual swimming WOD. We will kick off a WOD at 8:30am and one at 9:30. The cost is 10 bucks to join for non members and 5 for members. The address to the pool is 1005 Swift Boulevard Richland, WA 99352 If you have any questions please call or get Coach Mary or Coach Leo. 


Strict Pull Ups 3 x max reps

Weighted Pull Ups 3, 3, 3, 3, 3 (AHAP)

12 Minute AMRAP of: 
10 Jumping Lunges 
10 WallBalls 20/14 11/9
10 V-Ups
8 Dive Bombers 
8 Jumping Lunges 
8 Burpees

No comments:

Post a Comment