CrossFit Birmingham

Birmingham Training Facility

CrossFit Birmingham 157 Resource Center Pkwy. Ste. 103 Birmingham, AL 35242 [ Map ] 205.991.1909

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What is CrossFit?

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.

 

CrossFit Birmingham | Rigorous Fitness | Richard Rigor

We are a licensed CrossFit Affiliate - EST. 2007

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What's The WOD For Today? Scroll Down...


 

Events

May 16

Saturday

Latest Activity


Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Tuesday, May 5, 2015

::Strength | Skill::Strict pull-ups 10 Supinated (palms facing you) 10 Pronated wide(r) grip (palms facing away)10 Parallel grip pull-upsNotes: Use a band as needed. No kipping. Build strength. FULL extension, chin height OVER bar. IF you don't have strict pull-ups (right now), use a band instead of looking at the bar for 20 seconds between reps. ::WOD:: "Run Annie, Run"50-40-30-20-10 Reps for time of:Double unders Sit-ups 200 Meter runNotes: Go time! Scale DUs in half if you have them, but can't string more than 5 in a row. 5-1 ratio on singles (we'll scale even more for newbies).See More
6 hours ago

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Monday, May 4, 2015
6 hours ago

Coach
Rigorous updated an event
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CrossFund Cambodia at CrossFit Birmingham

May 16, 2015 from 9am to 11am
Here's the link to Charlie's Fundraising page: https://www.purecharity.com/charlie-johnsons-fundraiser-for-indochinaHere is another link about the Mission Trip: http://www.samford.edu/pharmacy/give/ Our mission is to help send Charlie to Cambodia. His mission is to help change lives by providing healthcare and medicine to those who may never have it.Join us at CrossFit Birmingham Saturday, May 16th at 9:00 a.m.Registration at 9:00 a.m. 9:30-9:55 warm-up and wod review 10:00 a.m. 1st heatAll levels of fitness are welcome, (no one under the age of 14) Recommended $20 donation (Receive a $100 CFB Gift Card with your donation of $20 or more. Current or former CFB members can give away the gift card to a friend.) See More
13 hours ago

Coach
Carrie commented on Rigorous's blog post CrossFit Birmingham WOD - Monday, May 4, 2015
"John, it will be interesting to see how you crush it today!"
18 hours ago

Blog Posts

CrossFit Birmingham WOD - Tuesday, May 5, 2015

Posted by Rigorous 0 Comments

::Strength | Skill::

Strict pull-ups
10 Supinated (palms facing you)
10 Pronated wide(r) grip (palms facing away)
10 Parallel grip pull-ups

Notes: Use a band as needed. No kipping. Build strength. FULL extension, chin height OVER bar. IF you don't have strict pull-ups (right now), use a band instead of looking at the bar for 20 seconds between reps. 

::WOD::
"Run Annie, Run"

50-40-30-20-10 Reps for time of:

Double unders
Sit-ups
200 Meter run

Notes: Go time! Scale DUs in half if you have them, but can't string more than 5 in a row. 5-1 ratio on singles (we'll scale even more for newbies).

CrossFit Birmingham WOD - Monday, May 4, 2015

Posted by Rigorous 3 Comments

"Triple Magic"for time

21-15-9 Reps of:

Front squats, 95#/65#
Hand release push-ups
American kettlebell swings, 53#/35#

Then...

21-15-9 Reps of:

Power snatches, 95#/65#
Hand release push-ups
American kettlebell swings, 53#/35#

Then...

21-15-9 Reps of:

Back squats, 95#/65#
Hand release push-ups
American kettlebell swings, 53#/35#

Post thoughts and experiences to comments.

30 Minute cutoff. No exemptions. SCALE as needed.

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"Yeah, but I scaled." <=== Read this article.

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Compare to June 19, 2013.

CrossFit Birmingham - Sunday, May 3, 2015

Posted by Rigorous 0 Comments

Rest Day

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Fuel up and rest up. Be ready for tomorrow and the WOD.

CrossFit Birmingham - Saturday, May 2, 2015

Posted by Rigorous 0 Comments

8:00am - 9:00am Rigorous Bootcamp Conditioning
9:00am - 12:00pm OPEN Gym

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CrossFit Birmingham WOD - Friday, May 1, 2015

Posted by Rigorous 1 Comment

ErrDay work for May. Do 1 rope climb (legless as you get better/stronger) and 100 kettlebell Russian swings DAILY (in addition to the WOD). 

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Would you fill out this 1 question poll for me? (I'll share the final results with you.)
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::WOD::

Two rounds for time of:

  10 Thrusters, 135#/95#
  20 Russian twists, 20#/14#
  30 Kettlebell cleans, 53#/35# (15 reps each side)
  40 Froggers
  50 Double unders
400 Meter run

Notes: Thrusters are designed to be a bit heavier. This WOD will rock your core pretty good. Stabilize and get after it!

CrossFit Birmingham WOD - Thursday, April 30, 2015

Posted by Rigorous 1 Comment

Alison getting depth on the squat!

::Skills | Drills::

Rope climb practice - Coaches will show you different methods and see which "style" suits you best.

::WOD::

Five rounds for time of:

 12 Box jumps, 24"/20"
 10 Pull-ups
   8 Handstand push-ups
200 Meter run

CrossFit Birmingham WOD - Wednesday, April 29, 2015

Posted by Rigorous 1 Comment

Heather with a good locked out position overhead.

Sleep Hacks - get better sleep. For a good chunk of years, I ran on 4 hours of sleep a night. And I was able to still function, but in hindsight, not optimally. As you get older, you'll understand and appreciate the importance of good quality sleep.

If you've got young kids, I can't help ya (ha ha). Now that our kids are older (Gavin is 14, Colin is 12, and Lily will turn 10 in a couple of weeks), they're self sufficient and we can have good solid sleep. Here are some sleep "hacks" you can do right now for better sleep. 

===> Sleep Hacks (easy to read list).

::Strength | Skills::

2 Position snatches, Floor + hang position x 5 sets (moderate)

Notes: Work on mechanics, then SPEED. We'll use Coaches Eye on the iPad for everyone for immediate visual feedback.

::WOD::

Three rounds for time of:

15 Power snatches, 95#/65#
15 Wall ball shots, 20#/14#

Notes: Go WIDE OPEN. Sub 10. Rest later. If you've got the mechanics and you're consistent, let's ratchet up the intensity.

CrossFit Birmingham WOD - Tuesday, April 28, 2015

Posted by Rigorous 0 Comments

::Skills and Drills::

A1. Bridge rocks, 3x5
A2. Hollow rocks, 3x15

::WOD::

Five rounds for time of:

100 Speed step singles
  10 Clapping push-ups
    5 Front squats, 225/155#

Notes: No stands... You read that right - no stands, clean from the floor. Squat cleaning the first rep is acceptable. Heavy. Scale as needed. 

World Class Fitness

CrossFit Journal October 2002
 
 
 

CrossFit


Mobility WOD

Dx Series 1: Patellar Tendonitis And Tendinopathy | Pro Episode #91

Today’s M|Wod Pro launches our new Diagnosis or Dx series.  We find that athletes continue to have difficulty reconciling and translating a medical diagnosis into actionable and practicable information.  We are going to start working our way through the laundry list of common musculoskeletal diagnoses that can be typically found in the sport/training environment.  We want to try and explain what it is we think of when we hear an athletes present with a medical diagnosis.  We are also going to flesh out some of the common mechanisms of injury specific to the Dx as well as a basic protocols...

Richard Rigor' Blog

Forcing The Fatloss and Exercise Habit

Getting into the habit of eating healthy and working out is probably one of the biggest stumbling blocks for people. Why is it that this is such a complex task? It may all come down to your mindset first. As … Continue reading

Sub10Workout: Double Unders and Squat Cleans

A video posted by @rigorous73 Every minute on the minute for 10 minutes: Even: 40 Double unders Odd: 6 Squat cleans Better to get a quick sub10workout like this than no workout at all! Subscribe to my Email Newsletter.

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