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.

Monday, December 22, 2014

12.23.14 WOD

Athletes, we will be running this WOD in honor of sweet little Kiara and the Grindrod family. The family is from Eastern Washington and lived for several years in Tri-Cities, but have now had to sell most of their possessions and move to Memphis to be closer to Kiara and St. Jude's Children's Hospital.
We will be accepting donations that will go directly to the family to help offset expenses, but if you can't donate, please just show up and do some work in honor of Kiara. If you can't make it in, please keep the Grindrod family lifted up in your thoughts and prayers during this difficult time!

Read more about their story and donate directly:

7 Rounds for time of:
7 Sumo Deadlift High Pulls 115/85
7 Burpees 
7 Squat Cleans 115/85
7 Kettlebell Swings 53/35
7 Hang Power Snatch 115/85
50 Toes to Bar

43 Minute time cap.

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