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.

Wednesday, October 15, 2014

10.15.14 Open for Business WOD

Athletes, we are open for business!!! We would like to get everyone to save the date for our grand opening and grand opening party. Please RSVP, so that we have an accurate count. 

Lurong Athletes: We will be judging WOD 6 on Wednesday (1:30-7:30), Thursday (1:30- 6:30), 
and Friday (1:30 - 6:30) 

Lastly, we are closed this Saturday for an event. 

Coach Leo 

10 Minutes of Mobility

10 Minute Bear Complex (go AHAP):
Power Clean
Front Squat 
Push Press
Back Squat 
Push Press 
Start it again. 

Note: the bear is a complex of five movements and these movements are done seven times in a row. The bar may not be put on the floor but must touch the floor after your second push press (touch and go). You may do a squat clean and a thruster if you would like. 

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