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, May 4, 2015

5.5.15 WOD

A few housekeeping items of the "not so fun but entirely necessary" variety.

- If you bring your kids to the box, please make sure the kids room is picked up and all trash thrown away before you leave.

- SIGN IN FOR CLASSES! This is so important to make sure we have the proper amount of equipment for all athletes. Also be on time! We understand things do come up and emergencies happen, but make your best effort.

- Make sure you are accounting for all items you purchase from the front office. There is a clipboard to add your purchases on the front desk, but make sure to update your Fit Aid card as well. Everything is on the honor system!

Cheers to a great week!

Ascending and descending ladder for time of:

Wall Cast 
MedBall Cleans 20/14 
MedBall Slams 20/14
200m Run between rounds

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