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.

Tuesday, February 24, 2015

2.25.15 WOD

2015 Open athletes, Judging times are as follows:

Thursdays - 3 will be able to run it during the 5:30 WOD. 
Fridays - I will post the open WOD as the WOD. So we will judge all day. 
Saturdays - Warm up starts at 10am Heat 1 will start at 10:30. We will run heats until all heats are finished. 
Sunday - 12:30 Warm Up starts. Heat 1 will start at 1. We will run heats until all heats are finished. 
Mondays - Are only for those who have a valid excuse or athletes to redo their WOD, IF WE HAVE TIME. Redo athletes must clear Monday do overs with Coach Leo or Mary. No more reruns will happen after 4:00pm on Monday. 

While heat 1 athletes are running their WOD, heat 2 athletes will be warming up. You will each be responsible for your own warm ups. This will repeat until we are Finished. So please use this time wisely. Chat after your heat. This is your time to perform. 

All Athletes must sign in on our sign up sheet for heats when they come in. Sign up Sheets will be on the front desk. 

Thank you, 
Coach Leo 

Deadlift 5x5 @ 75%

14 Minute AMRAP of:
10 Single Arm Overhead Kettlebell Walking Lunges 53/35
15 Kettlebell Swings 53/35
10 Wall Runs 

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