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.

“Courtesy of CrossFit Inc.”

You can read more from Greg Glassman here.



12 RDS 4 Strict Pull-ups 3 Strict HSPU 2 Strict Ring Dips Accessory: 4 Sets 25 Abmat Sit-ups 50 ft Handstand Walk

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10 rounds for time of: •10 back squats •100-m sprint Rest 30 seconds Men: 135 lb. Women: 95 lb.

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For Time: 15-12-9-6-3 Push Press 115/80 Before each set do 16(total) alt Front Rack Step Back Lunges Accessory Durante Challenge 2rds 1 min of Hollow rocks (must do hollow rock for a full min) rest 2 mins

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