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.

Monday, November 3, 2014

11.4.14 WOD

Athletes, the Everyday Worrier WODs are posted on the website. I will be running the WODs as the daily WOD on Wednesday's and then I will be doing it again on Saturday's (not this Saturday) at 10am for everyone who wants to come out and run it as a group and cheer each other on. If you have any questions please shoot me an email/text or give me a call. 

Coach Leo 

5x3 Sotts Press, work up to a moderately heavy weight. 

13 Minute AMRAP of An Ascending Ladder (add 5,3,1) of:
5 Double Unders 
3 Wallballs 20/14 @ 10/9
1 Muscle-Ups 

Note: each round you will add 5 reps to the double unders, 3 reps to the wallballs and 1 rep to the muscle ups. Get as far as you can in 13 minutes. 

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