Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and the average Joe differ by degree not kind. Our nation’s military, triathletes, firefighters, housewives (and students like you) have found their best fitness from the same regimen.

Come on by the weight room below SC1 and check us out. All you need are some gym clothes and a willingness to step outside your comfort zone and push yourself!

Tuesday, February 7, 2012

Strength

Bob Harper from "The Biggest Loser" talks about his recent conversion to CrossFit.

WEDNESDAY

WARMUP
3 rounds:
- 8x Kettlebell Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweep

TRAINING - Strength
(1) 8 Rounds
- 3x Military Press - Recall your finishing load from last Wednesday. Today, add 5# to this load and use it "across" rounds 4-8.
- Shoulder Lock and Load

(2) 10 Rounds
- 8x Strict Pull Ups
- 10x Situps
- Instep Stretch

(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back

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