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 21, 2014

8.22.14 WOD

Athletes, today you have two WODs in front of you, but your coach gets to pick, which one you get to do. Lets hope you have been a good athlete this week. Also if you have been giving me crap this week you will love the one I pick for you. 

Coach Leo 


4 Rounds for time of:
22 Burpee Pull-Ups
22 Back Squat 185/130
200m Run w/45# plate overhead

10 Rounds for time of: 
11 Chest to Bar Pull-Ups
22 Front squat 75/55

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