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, February 5, 2015

2.6.15 WOD

Athletes, today we will be revealing the gender of Coach Mary and I's baby. You will have a choice on, which WOD you get to do. The actual gender reveal will be at 5:30PM. We would love it if you could all join us during this special moment. Also if you get the gender wrong you will have 30 penalty burpees!

Back Squat
1x10 60%
1x8 70%
1x8 75%
1x8 80%
Front Squat
1x5 60%
1x5 65% 
1x5 70%
1x5 70% 

It's a Boy!!
12 Minute AMRAP of:
6 Clean & Jerks 135/95
7 Dive Bombers
20 Mountain Climbers
15 Kettlebell Swings 53/35

It's a Girl!!
12 Minutes of an emotional AMRAP of:
6 Medball Cleans 20/14
7 Burpees
20 Walking Lunges 45/35# Overhead
15 Medball Slams 20/14

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