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 28, 2014

8.29.14 WOD

Athletes, this monday we will only be having two times to WOD. We will have an 8am and a 9am. We will be closed the rest of the day. Also good luck to our teams competing in the CrossFit Team Series. Last but not least, don't forget to sign up for the Lurong Living Challenge. It starts on September 15th. 

Snatch Grip Deadlift 5x5

10 Rounds for time of:
100m Sprints 

Note: if you finish a 100m sprint in 20 seconds (or whatever amount of time) rest till the clock hits the minute and then go again. If you finish the sprint right on the minute, go right in to the next one.

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