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, December 11, 2014

12.12.14 WOD

Athlete, if you have a child who is wanting to start hitting up their double unders, email Coach Mary about getting them a kids Momentum jump rope. We are only taking preorders for our kids Momentum ropes. The last day to order them is Wednesday the 17th by 6:30pm

"Warm Up"
10 Minute EMOM of:
6 Squat Jumps 
12 Ring Rows 

5 Rounds of 7 sequences for total load of: 
"The Bear"
1 Power Clean
1 Front Squat 
1 Push Press
1 Back Squat 
1 Push Press

Note: you may not rest on the ground (not even to re-grip), you may how ever rest anywhere else during the sequence, after a sequence is finished you may also rest. You may not squat clean to thruster. You can squat clean and push press or power clean and thruster or dead lift and hang power clean. 

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