CrossFit, in general, is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any committed individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. Tacticians and operators need these things, along with mental strength and clarity, proficiency with their weapon systems under stress, and an undying will to dominate. I simply bring my influence from combatives and SWAT training and experience to develop strong, enduring athletes who want the same influences in their personal training and/or personal lives.

Workout Of The Day

  • Thurs 28 Aug - SportFit

     

    Strength
    Beginner:
    Squat 3×5 (add 5 lbs)
    Int/Adv:
    Front Squat 5 RM, 1 x max reps @ 80% of 5 RM
    Conditioning
    Beginner:
    12, 9, 6 reps of:
    Sit-throughs
    Upright Ring Rows
    Int/Adv:
    12, 9, 6 reps of:
    Bench Press @ body weight
    Bent Over Rows @ body weight
    Rest 10 minutes then…
    Sprints
    On the minute
    Sprint 50 meters on the minute for 8 minutes.

  • Wed 27 Aug - CrossFit

    20 min EMOM:
    15 Double Unders
    5 Burpees

  • Tues 26 Aug - SportFit

     

    Strength
    Beginner:
    Deadlift 5 RM (add 10 lbs to last workout)
    Int/Adv:
    Power Snatch 1, 1, 1, 1, 1
    Conditioning
    Beginner:
    Complete 5 rounds for time:
    Deadlifts @ 75% 5RM # – 5 reps
    Clapping Push Ups – 7 reps
    Sprint 100 meters
    (Post times)
    Int/Adv:
    Complete 5 rounds NFT:
    Power Snatches @ 70% of 1 RM – 4 reps
    Strict Pull Ups – max reps
    Plyo Push Ups- max reps
    *Rest 3 minutes between rounds
    (Post loads and total reps)





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