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 2, 2014

11.3.14 WOD

Lurong athletes, we will be judging the retest wods all of this week. Let's get them done before the grand opening party. Also make sure to get measured and weighted this week as well. 

Times for wods and measurements: 
Monday (3rd) 1:30-6:30
Tuesday (4th) 10am, 1:30-6:30
Wednesday (5th) 1:30-6:30
Thursday (6th) 10am, 1:30-5:30 
Friday (7th) 10am, 1:30-5:30

Back Squat 10x3 @ 84% of 1RM

For time:
Sumo Deadlift High Pulls 95/65
Push Press 95/65
Overhead Squats 95/65

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