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, April 29, 2015

4.30.15 WOD

Ok everyone here is some info on our upcoming competition that will be taking place June 27th. This year will be the same as last years competition. We will be having coed teams. 

This year we will be introduction the scaled division. If you are thinking of competing, get out and start hunting for a partner. 

We will also be needing some volunteers. We are looking to get 25 Judge volunteers, 2 athlete coordinator volunteers and 2 extra volunteers. So if you are not thinking of competing, please email me at For all my volunteers I will be needing you to email me your T-shirt size and phone number. Thank you in advance. 

We will have more details coming your way in the next few weeks. 

Coach Leo

Work on your Muscle-Ups for 10 minutes.
Your coaches will show you scales and techniques to help you achieve one. 

“Annie and her rope”
For Time:
50-40-30-20-10 of:
Double Unders
1 Rope Climb at the end of each round.

Note: I named this one myself lol

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