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

  • Tues 15 Sept - WarriorFit

     

    Warm-up: Pre-WOD visualization and box breathing, then ROM Drills. Run 800m, then 30-20-10 reps of 4-count mountain climbers, upright ring rows.
    Strength: Deadlift: 5-5-5-5-5
    Work Capacity: Complete the following for time:
    -21-15-9 reps of: Overhead squat (75#/55#), burpee
    Durability: WARRIOR Yoga/Mobility drills. Hydrate and fuel.



  • Mon 15 Sept - WarriorFit

     

    Warm-up: Pre-WOD visualization and box breathing, then ROM drills. Run 800m, then 5 rounds – 5x pull ups, 10x push ups, 15x air squats.
    Work Capacity: Complete 10 rounds for time of:
    -10x toes to bar
    -10x barbell thrusters (45#/35#)
    -10x barbell walking lunges, each leg (45#/35#)
    Durability: Warrior Yoga/Mobility drills. Hydrate and fuel.



  • Fri 12 Sept - Rest Day

    Congrats to COACH Chace! Well done!

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