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, November 19, 2014

11.20.14 WOD

Just want to say congrats to all the athletes that completed the Lurong Living Paleo Challenge. We saw so many goals met and PR's established. Many of you have continued the challenge and are still making improvements. 

5 Rounds for total load and reps of:
5 Back Squat UB and AHAP
Max Set Strict + Kipping Handstand Push-Ups

Note: if you drop the barbell you must redo all 5 reps. 

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