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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.

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WOD 30Sept09


400M Run

21 KB Swings

12 Pullups



My camera is DOA, waiting for the new one, sorry no pics!

WOD 29Sept09

Alligator Crawl (25M)

25 KB Swings

Roving Planks (25M)

25 Box Jumps


Weekend of Sept 25th

There will be no CrossFit Friday, September 25th thru Sunday, September 27th.  Will resume classes Monday, September 28th!

WOD 24Sept09

Mini Murph

400M Run

50 Pullups

100 Pushups

150 Squats

400M Run


WOD 23Sept09

Dead Lift

1 – 1 – 1 – 1 – 1 – 1 – 1

* Some of the classes finished off with 25 Burpees For Time*


WOD 19Sept09

50M Sprint

10 Pushups

50M Bear Crawl

10 Situps



WOD 17Sept09


50 Pullups

400M Run

21 Thrusters

800M Run

21 Thrusters

400M Run

50 Pullups


WOD 16Sept09

25 KB Swings

100 Ropes

25 Mountain Climbers (4ct)

400M Run

25 Pullups

100 Ropes

25 Turkish Get Ups

400M Run



WOD 15Sept09

Front Squat

3 – 3 – 3 – 3 – 3