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, September 11, 2014

9.12.14 WOD

Thank you to all those who came out for the 9/11 Memorial WOD yesterday. We do these (and other hero WODs) not because they are brutal workouts, but to honor those who have given the ultimate sacrifice for our country. Instead of thinking how awful it is and how much you want to quit, think instead of those who gave their lives and who would give anything for the CHANCE to do a workout like that.

In honor of those who lost their lives and the heroes who were on the ground, we will never forget.

3 Rounds for time:
15 Squats
Hold bottom of Squat, 20 seconds
15 Sit Up to Straddles Demo
Hold Pancake Split, 20 seconds Demo

For time:
100 Squats
100ft Handstand walk

Note: if you get spoken to about the depth of your squat or the full extension of your knees and hips of your squat, you must start your 100 squats over. If you can not do handstand walks you will do 100 kick up attempts.  

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