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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Blog Posts

CrossFit Birmingham - Saturday, October 25, 2014

Posted by Rigorous 0 Comments

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


::StrengthCON Power::

7 Minute AMRAP:

  6 Trap bar deadlifts, 315#
  9 Push presses, 115#
12 C2B pull-ups



Suicide runs - 5 bouts
- Rest 1 minute between bouts
- Cones will be placed at side of building


Row 10 x 30 sec Sprints
- All out sprints
- 2 min recovery between sprints
- Work for max distance for each sprint 

CrossFit Birmingham WOD - Friday, October 24, 2014

Posted by Rigorous 2 Comments

::Power warm-up::

Three rounds NOT for time:

10 Evil wheel roll-outs
30 Second L-Sit hold (hanging, rings, or parallettes - keep feet in line with hips)


Playin' with triples, or learning your doubles, or skipping with singles


Run 1 lap, then...

5-4-3-2-1 Reps of:

Power snatches, 155#/105#
Strict handstand push-ups
Triple unders*

Run 1 lap

Notes: *Scale for triple unders - [8:1 Double unders] [20:1 Singles]

DU > 40-32-24-16-8
SU > 100-80-60-40-20

CrossFit Birmingham WOD - Thursday, October 23, 2014

Posted by Rigorous 4 Comments

::Power Warm-up::


20 T2B
20 Ring dips


10-8-6-4-2 Reps

A1. Floor presses, BW/.75xBW
A2. Bar muscle-ups

20-16-12-8-4 Reps

A3. No push-up burpee box jumps, 24"/20"

Notes: Rep scheme is as follows > 10 Floor presses, then 10 Bar muscle-ups, then 20 No push-up burpees
8 Floor presses, then 8 Bar muscle-ups, then 16 No push-up burpees... and so on.

CrossFit Birmingham WOD - Wednesday, October 22, 2014

Posted by Rigorous 1 Comment

::Power Warm-up::


- KB clean and press (left)
- KB clean and press (right)


10 Squat clean and jerks, 135#/95#
30 Double unders
  8 Squat clean and jerks, 135#/95#
30 Double unders
  6 Squat clean and jerks, 135#/95#
30 Double unders
  4 Squat clean and jerks, 135#/95#
30 Double unders
  2 Squat clean and jerks, 135#/95#
30 Double unders

Notes: No singles on the squat clean and jerks. Singles = Rep doesn't count. Use a load you can handle.

CrossFit Birmingham WOD - Tuesday, October 21, 2014

Posted by Rigorous 1 Comment

::Power Warm-up::

Tabata Interval
- KB Russian swings
- Russian twists


A. EMOTM for 12 Minutes

Even: 5 Deadlifts, 225#/155# (Unbroken) + 20 lateral bar jumps
Odd: 15 Toes to bar

Rest 2 minutes, then

B. RUN a sustained pace for 8 minutes.

CrossFit Birmingham WOD - Monday, October 20, 2014

Posted by Rigorous 1 Comment

::Skills | Strength:: (Week 3 of our "Bigger Clean" programming for #NovemberGainz)

A. Clean pulls - 3x3
B. Clean high pulls - 3x3
C. Full cleans - 3x3

Notes: Work technique and proper movement patterns. Work up to 90% of 1RM Clean. Work lower if movement isn't dialed in yet. Coach(es) will check your movement patterns to keep you on track so you don't sacrifice form to work with heavier loads.


10 Minute Cindy

  5 Pull-ups
10 Push-ups
15 Squats

World Class Fitness

CrossFit Journal October 2002


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Mobility WOD

The Essential Hormonal Primer for Women (and People that Know Women) | MWOD Community Video

We are back with the incredible Dr. Richard Lee of Gene-Solve for part II of his neuroendocrine/hormonal primer. Today, Dr. Lee talks to the other half of the room (women) about some of the gender specific implications of stress, nutrition, and diet on female physiology. If you follow the M|Wod, this video is essential viewing and one of the most important and actionable pieces of content we have ever produced. Not sure who Dr. Richard Lee is from our last video? You can check out his bio and the work he and his team do at Seriously, we will...

Moving from Pathology to Function Part I: Shoulder Pain in Overhead Pressing | Pro Episode #81

Today’s episode highlights the critical need to be able to define and quickly assess movement problems. Our athlete is already well on her way by being able to assess her problem by being able to identify that her problem is related to a specific movement. This stands in sharp contrast to the typical self reporting we see in the clinic (i.e. “My shoulder hurts, coach.” “Like all the time? Like you have shoulder cancer?” “No, when I press overhead I mean.” “Right”.) If you are a coach and athlete, then dollars to donuts you’ve run into this problem at least...

Richard Rigor' Blog

How I Make My Bulletproof Coffee

Okay, here’s a step by step on how I make my bulletproof coffee. It’s great first thing in the morning. Plenty to sustain me till mid/late morning when I take my first protein shake. No excuses now – here you … Continue reading

How To Do Ring Rows

I’ve seen this simple exercise screwed up a bunch of times, so here’s how to do them. Keep your body planked out (core rigid, body straight) Think of your hands as “hooks” and pull back with your elbows Squeeze your … Continue reading

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