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.

Thursday, November 6, 2014

11/7/14 WOD

Athletes, a few things for you guys. First, keep an eye out on the news (KVEW TV) at 5 and 6:30pm for NSXFit. We are everywhere! 

Also, for you lurong athletes, make sure that you are getting your retest WODs done and getting your measurements done. Wouldn't want any of you to miss out on any points. 

Last two things, don't forget about next weekend (15th). We are volunteering at Habitat For Humanity. CrossFit is about the community, so lets get as many helpers as we can to help build a few homes for those in need. This weekend (8th) our grand opening and our party later that day. You don't  want to miss Coach Eric Reffing dodgeball and all the fun you can have!

"Holy Whooly" 
For Time:
11 Burpees 
7 Front Squats 185/135
73 Step-Ups 24/20
11 Pistols (each leg)
7 Squat Cleans 185/135
73 Double Unders 
11 Bar Muscle-Ups
7 Power Cleans 185/135
73 Ring Rows

Note: no rack may be use. 

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