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, December 10, 2014

12.11.14 WOD

Athletes, just a reminder about our event "The Fire Drill" this Saturday at 10:30am. We are trying to raise awareness about Cancer and raise money to donate to the Tri-Cities Cancer Center. We hope to see everyone there!

10x3 Front Squat @ 86 of 1RM

4 Rounds from time of:
200m Farmers Carry w/Single Kettlebell 53/35
5 Wallball ladder 20/14

Note: You may switch from hand to hand on the run at anytime as many times as you would like. But please do not drop the Kettlebells outside please (if kettlebells are dropped, burpees are at the coaches discretion)
For the ladder wallballs you will start at the lowest height on the wall (8 feet) and you will do a wallball, then move up on the targets until you have done 1 wallball at each height, ending at 11 feet. This concludes 1 rep. 

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