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, February 2, 2015


3xME Strict Pull-Ups, rest 1 min after each set 
After last 1 minute rest then, 
3xME Kipping Pull-Ups, rest 1 min after each set

Note: try to beat your numbers from last Tuesday. Also remember to lower your bands.

10 Minute EMOM of:
Even minutes:
3 Deadlift + 2 Hang Power Clean + 1 Squat Clean
Odd Minutes:
10 Doubles + 3 Burpees to 6" target + 1 Muscle-Up

Note: Make sure to find a good starting point. Increase the weight every even minute by 10#s. Your score if your total load in a finished  round. 

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