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.

Sunday, September 21, 2014

9.22.14 WOD

Athletes, keep an eye out for changes in the schedule on Mindbody. We will be changing the times of classes and open gym times along with adding times. These changes will take effect on the 1st of October. 

Thank you, Coach Leo

Snatch- (1x80%, 1x85%, 1x90% of 1RM Squat Snatch ) x3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.

Complete 2 rounds for time of:
9 Hang Power Clean 205/155
5 Muscle-Up
15 Deficit Handstand Push-Up 4"/2"
50 Double Unders

15 Minute Time Cap. 

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