CrossFit Birmingham 157 Resource Center Pkwy. Ste. 103 Birmingham, AL 35242 [ Map ] 205.991.1909
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.
Thousands of athletes worldwide have followed our workouts posted daily and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
We are a licensed CrossFit Affiliate - EST. 2007
What's The WOD For Today? Scroll Down...
27-21-15-9 reps for time of:
Men use 95 lb.
Women use 65 lb.
Scaled weight is 65lb./45lb.***If you are not registered for the open, you may modify and RUN instead of ROW. 400, 400, 200, 200 meters.
It's the last week of the OPEN. Once we finish, it'll be time to dig in to the programming and make some strides!
What do you think the final OPEN Workout 15.5 will be?
Five rounds for time of:
10 Floor presses (feet elevated), 135#/95#
80 Speed step singles
Notes: Scale as needed as we can only guess what the OPEN will bring.
- KB Swings
- Medball Russian Twists
EMOTM for 14 Minutes of:
Even: 6 Squat cleans, 50-60% of 1RM
Odd: 40 Double unders
::Strength | Skill::
Work up to a heavy (relatively) power snatch single in 10 minutes
- No pressouts
- No muscle snatches
Five rounds for time of:
5 Hang power snatch, 135#/95#
10 Wall ball shots, 20#/14#
10 Toes to bar
200 Meter run
Look at the positioning between the front and back squat, mainly the torso. How does yours compare? We'll see during class.
Front squats, 4x3 (ascending), then hit your 1RM for the day
"Bergeron Beep Test"
EMOTM for as long as possible:
7 Thrusters, 75#/55#
Notes: On strength, we're NOT looking for a 3RM, but if it happens it's all good. We're just getting your body under a heavy (relatively) load and sending the "signal" to the muscle to tell it to keep it's mass and strength.
For the WOD - continue on for as long as you can. SCALE the load as needed. This is designed to be very light - we're looking for endurance and stamina on this.
"Know Your Level"
Front Squat for 1 Rep:
CrossFit Journal October 2002