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.

Thursday, August 14, 2014

8.14.14 WOD

Athletes, you have requested it, so here it is. We are hosting two different time slots on 9/20 for you to get your double unders on. The $50 dollar fee includes a jump rope that you get to pick out and an hour and a half class. To sign up click here.

Good mornings to 45 degree. 4 x 5 reps. Keep this weight light but work to a heavier set. Heavy technique is important here.

Baseline up-down
500m Row 
40 Squats 
30 Sit-Ups
20 Push Ups
10 Pull-Ups
20 Push-Ups
30 Sit-Ups 
40 Squats 
500m Row

15 Minutes cap time.

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