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, November 30, 2014

12.1.14 WOD

Yoga, Yoga, Yoga! First day of Yoga at the box!!! Times this week are as follows: 
Monday 4-5 P.M. 5:15 - 6:15 P.M. 
Wednesday 1:30 - 2:30 P.M.
Friday 3:30 - 4:30 P.M. and 4:45 - 5:45 P.M.
We will have sign up sheets for the classes at the front desk. Please arrive a little early to sign a waiver and pay for the amount of classes you want. 
*We will add additional classes based on the need. 

Thank you!!

10x3 Back Squat @ 81% of 1RM

3 Minute AMRAP (for reps) of:

Rest 1 Minute 

3 Minute AMRAP (for reps) of:
5 Pull-Ups 
10 Push-Ups
15 Squats

Rest 1 Minute 

2 Minute AMRAP (for reps) of:
150 Wallballs 20/14 @ 10/9'

Note: your score is your total number of reps. 

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