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.

Tuesday, August 12, 2014

8.13.14 WOD

Athletes, as many of you know last year we participated in the Lurong Living Paleo Challenge we will be encouraging you guys to sign up again this year, its a great way to make a difference in your eating habits. To sign up click on the "sign up now" tab. 


3 Position Snatch (1x floor, 1x below the knee, 1x above the knee): 65%x 2 sets, 70%x 3 sets.

Front Squat+Jerks: warm up with 3 front squat + 1 jerk. work up to 65% of cj and do 3 front squat +1 jerks.....70%x3+1, 75%x3+1x3 sets. (all of these are taking off the rack.)

Sotts Press: 3x4. You select the weight.

Box Jumps x 25 total pick a height.

Chin-Ups: 25 total.

3 Position Clean (1x floor, 1x below knee, 1x above knee): 70%x 2 sets, 75%x 3 sets.

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