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, October 5, 2014

10.6.14 WOD

Athletes, don't forget that this Friday the 10th, we will start moving in to our new box. We will start moving at 10am until whenever. Hope to see everyone there!

Also for the Lurong athletes. This week we will be judging WOD 5 on Wednesday and Thursday. On both days, we will be judging from 1:30 to 6:30. Please sign in for the class you will be attending and try to make it in during these times. Thank you. 

10x3 Front Squats 
Increase wt. each round and go AHAP. 

2 Rounds For time of:
400m Run
30 Deadlift 225/160
30 Box Jumps 24/20

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