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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Latest Activity

Russell Griffin posted a photo
10 hours ago

Rigorous posted a blog post

CrossFit Birmingham - Saturday, December 20, 2014

****OPEN Gym 8am - 10 am only.***
10 hours ago

Russell Griffin commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, December 19, 2014
"It has both increased and decreased."
15 hours ago

Carrie commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, December 19, 2014
"Russell has your time increased or decreased over the years?"
15 hours ago

Blog Posts

CrossFit Birmingham WOD - Friday, December 19, 2014

Posted by Rigorous 4 Comments

"Old Man 41"

Perform in *any* order for time. Complete each exercise before moving onto next.

41 Box jumps
41 Calories on C2 Rower
41 Knees to elbows
41 Jumping pull-ups
41 Kettlebell swings
41 Walking lunge steps
41 Good mornings
41 Push press
41 Burpees
41 Double unders

Compare to December 19, 2013.  Adding another rep, peeps, another rep indeed.

CrossFit Birmingham WOD - Thursday, December 18, 2014

Posted by Rigorous 1 Comment

::Power Warm-up::


- Russian Twists w/medball
- Medball cleans


2-4-6-8-10-12-14 Reps for time of:

Floor presses, 1xBW/.7xBW
Ground to overhead, 45#/25#
Weighted sit-ups, 45#/25#

Notes: As always, scale as needed.

And tomorrow... a chipper.

CrossFit Birmingham WOD - Wednesday, December 17, 2014

Posted by Rigorous 1 Comment

::Power Warm-up::

Three sets not for time:

10 Evil wheel rollouts
10 Barbell good mornings


15 Deadlifts, 275#/185#
15 Burpees over bar
30 Double unders
12 Deadlifts, 275#/185#
12 Burpees over bar
24 Double unders
  9 Deadlifts, 275#/185#
  9 Burpees over bar
18 Double unders
  6 Deadlifts, 275#/185#
  6 Burpees over bar
12 Double unders

Notes: You may ONLY dump the deadlift on the LAST rep of each set. Scale deadlifts as needed. They are not to be done as singles, doubles, nor triples. 

CrossFit Birmingham WOD - Tuesday, December 16, 2014

Posted by Rigorous 1 Comment

::Strength | Skill::

Power snatch + OH squat x 5 sets [heavy]


Four rounds for time of:

    5 Hang power snatches, 135#/95#
  10 Wall ball shots, 20#/14#
  10 Toes to bar
200 Meter run

CrossFit Birmingham WOD - Monday, December 15, 2014

Posted by Rigorous 1 Comment

::Power Warm-up::

- Kettlebell swings
- Sit-ups


Work up to MAX thruster for the day - no stands. Power clean, then go into thruster.


12-9-6-3 Reps for time of:

Thrusters, 155#/105#
Pull-ups (no butterfly)

Notes: Scale as needed with thruster weight (not designed to be broken up in singles). Kipping PU are fine, just no butterfly. Watch ROM with full extension of the arms at the bottom and chin height ABOVE bar at top.

CrossFit Birmingham - Sunday, December 14, 2015

Posted by Rigorous 0 Comments

Rest Day

Appreciate the crazy power/endurance these guys have!

CrossFit Birmingham - Saturday, December 13, 2014

Posted by Rigorous 0 Comments

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


Drop-ins: $20

World Class Fitness

CrossFit Journal October 2002


Mobility WOD

Five Questions with Gray Cook, PT Part 1: Is there a difference between “flexibility” and “mobility” and should I care? | Community Post

One of the aspects of coaching and teaching that is difficult to convey is the sheer volume of behind the scenes collaboration, note swapping, advice, and discussion in which coaches regularly engage with each other. To this end, most of the coaches I admire and lean on literally spend hundreds of hours a year teaching, lecturing, talking on pod casts and interviews, and generally trying to be transparent and open as possible. We recently had two of the best human performance coaches I know at the house for coffee. Their drop-in happened to overlap with some family friends that also...

Supple Grundles: Gut-Smashing for Better Boners | Pro Episode # 86

Now that we have your attention, it’s been brought to our attention that our male viewers skip the pelvic floor videos because, other than a kawk-punch threat, they think that they’re exempt from safeguarding the suppleness of their southern bits. Dwight says, “False.” So does Dr. Dianna DiToro, DPT, a self-proclaimed pelvic floor rehab enthusiast and member of the MWOD staff. Gentlemen are not exempt from pelvic floor dysfunction and the same techniques used to correct dysfunction can also be used to enhance performance. Dudes should understand (and most get it but don’t think about how to improve it) blood...

Richard Rigor' Blog

Rigorous Barbell Complex 2

Here’s another barbell complex for you. Scale to any weight, but add weight each round if you can. Subscribe to my Email Newsletter.

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

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