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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CrossFit Birmingham - Get Started Now!


Latest Activity

Rigorous posted a blog post

CrossFit Birmingham - Saturday, August 2, 2014

8:00am - 9:00am Rigorous Conditioning Bootcamp9:00am - 12:00pm OPEN GymSee More
1 hour ago

Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, August 1, 2014
1 hour ago

Keith Hogeland is now a member of CrossFit Birmingham
11 hours ago

Rigorous posted blog posts

Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Thursday, July 31, 2014

Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Wednesday, July 30, 2014

Carrie posted a status
"Tonight after the 6:30 wod join us for Sips & Dips. (see event listed above) All are welcome. See you then!"

Cheri Crumpton commented on Rigorous's blog post CrossFit Birmingham WOD - Tuesday, July 29, 2014
"Thanks for the support on that last round am peeps! You the best!!"

Blog Posts

CrossFit Birmingham - Saturday, August 2, 2014

Posted by Rigorous 0 Comments

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

CrossFit Birmingham WOD - Friday, August 1, 2014

Posted by Rigorous 1 Comment

"Broken DU Karen"

For time:

50 Wall ball
150 Double unders
50 Wall ball
100 Double unders
50 Wall ball
50 Double unders

Post thoughts and experiences to comments.

Compare to December 22, 2011. [From the vault - recognize any names still?]

If you don't have your DUs yet - let's make them priority. There's not many monostructural cardio type movements we consistently do (run, row, DU) so it's a HUGE part of our programming. Singles are good too, but the training effect from singles to doubles is ginormous! Learn them. We'll help you, but you need to WANT to do them AND put in the time to do them. Most of you who don't yet have your DUs... well, um, don't own your own rope. Step 1. Buy your own rope. I'll personally size if for you and determine the best length for you. Really, I will. ;)

CrossFit Birmingham WOD - Thursday, July 31, 2014

Posted by Rigorous 1 Comment

Joe gets a 235lb push press for a triple!

::Skill | Warm-up::

- Practice ring holds in the support (locked out) position for stability
- Practice ring dips with band (if needed)


Power clean - Work up to a heavy single for the day, then strip down the weight you'll be using for the WOD.

"Power Elizabeth"

21-15-9 Reps of:

Power cleans, 135#/95#
Ring dips

Notes: Scale as needed. Use a band for assistance or use parallettes for ring dips.

CrossFit Birmingham WOD - Wednesday, July 30, 2014

Posted by Rigorous 1 Comment

If you don't follow us on Instragram, you missed this pic (and other cool stuff). Follow us @rigorousmedia on IG


Push press - Find your HEAVY triple for the day BeastMode [ON] ~15 min



Three rounds for time of:

400 Meter run
  21 Kettlebell swings, 53#/35#
  12 Pull-ups

Notes: Push press from the stands. Grease the groove to warm up and go for a heavy triple! Go time on Helen.

CrossFit Birmingham WOD - Tuesday, July 29, 2014

Posted by Rigorous 3 Comments

"Bring Sally Up"

Barbell back squats - you choose the weight (if any).

Not sure how this WOD works? I'll explain it to you tomorrow in class!


"Run Mannie, Run"

  50 Double unders
  50 Push-ups
200 Meter run
  40 Double unders
  40 Push-ups
200 Meter run
  30 Double unders
  30 Push-ups
200 Meter run
  20 Double unders
  20 Push-ups
200 Meter run
  10 Double unders
  10 Push-ups
200 Meter run

Notes: Scale "Bring Sally Up" and MetCON as needed.

CrossFit Birmingham - Monday, July 28, 2014

Posted by Rigorous 1 Comment

4-Peat Reebok CrossFit Games Champion Rich Froning!

Camille Leblanc-Bazinet is the Fittest Woman On Earth at the 2014 Reebok CrossFit Games!


Week 3 of 8 of our Deadlift Program

We're increasing the volume a bit and introducing PAUSE deadlifts into the mix. You'll pause for 2 seconds, 2 inches off the floor in the concentric (lifting) phase. Coaches will automatically see the strength of your erectors and observe your body awareness in keeping your spine totally rigid and in a neutral position. Many of you have no idea when/if your back starts rounding during a deadlift (or any other movement pulling from the floor). Pause deadlifts will smoke that out and Coaches will SCALE you as needed.

A. Snatch-grip pause Deadlifts - (7,7,5,5,3,3) Tempo 4121, but with a PAUSE for 2 seconds, 2 inches off the floor in the concentric phasecr

B. Barbell good mornings - 5x8 Tempo 4010


Five rounds for time of:

8 Medball cleans

8 Burpees

8 Toes to bar

Notes: If you've missed any of our Monday deadlift trainings (last two weeks), Coaches may modify DL workout and take out the PAUSE if you're not ready. We're intensifying these DL workouts progressively. Remember, snatch grip is just that - a snatch grip width during…

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World Class Fitness

CrossFit Journal October 2002


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Mobility WOD

The One Pattern Part IV: Shoulder Position On Air Squats – Yes, Really | Pro Episode #75

Leopards - Check your shoulders when you air squat. Internally rotated and unstable? Better not bring that mess onto the field and try to block or tackle that way. For that matter, better not try to squat or row that way. How you do one thing is how you do all things. Take it from Super Bowl champ, Don “The Don-Father” Hasselbeck and come correct with elbows in and thumbs up.

Quick Diagnostics and First Fixes: Common Swimming Faults | Pro Episode # 74

If you’re a human in the summertime, you’re probably interested in swimming. And if you’re part of the Legion™, you’re probably interested in swimming better. For the second video in the “spot a fault – fix a fault” series, Coach Taylor helps break down some common swimming faults and offers up some mobs to turn you all into hydro-dynamos* (* not ™ but totally fun to say)

Richard Rigor' Blog

10 to 1 Descending Bodyweight Ladder

10-9-8-7-6-5-4-3-2-1 Reps of: Burpees Sit-ups Squats Great “at home” or “hotel” travel workout for keeping up your conditioning. Can you complete this workout in 10 minutes or less?

8 Count Bodybuilders

The 8 Count Bodybuilder is a great movement that you can do at a tempo or cadence – or just get after it! I’ve used this before for warm-ups and to keep everyone on the same pace. Whenever you need … Continue reading

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