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.

Wednesday, March 11, 2015

3.12.15 WOD

We have been posting updates from David A (one of our morning members) and his wife Cindy, who is currently battling cancer. They have had some awesome shirts and tanks made to support Cindy, with 100% of the proceeds going to Everyday Warrior, which helps financially support and empower individuals going through cancer.

All shirts and tanks are Next Level tri-blend. M...en's shirts come in S-XXL, women's shirts S-XL and women's tanks XS-XL. All are priced $25 each.

If you are interested in ordering, please get in touch with Kim at There will also be a sign-up sheet at the front desk to write down your order.

3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: tie or beat your reps from Tuesday (3.10.15)

Today for your WOD we will be working on some movements. Try to better you technique on any of the following movements.

Rope Climb
Bar Muscle-Up
or anything you need work on

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