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

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

Thanksgiving Week Schedule

+++++++ Thanksgiving Week Schedule +++++++

Monday - Regular class schedule
Tuesday - Regular class schedule
Wednesday - 5:30am, 9:00am, 12:00pm, 5:30pm
Thanksgiving - CLOSED
Friday - 9:00am - 12:00pm OPEN Gym
Saturday - 8:00am Conditioning, 9am-12pm OPEN Gym

Visitor Drop-ins: $20


>>> Black Friday Offer /a>

Blog Posts

CrossFit Birmingham WOD - Wednesday, November 26, 2014

Posted by Rigorous 0 Comments

For time:

60 Kettlebell swings, 53#/35#
50 Med ball cleans, 20#/14#
40 Russian twists, 20#/14# (use same ball)
30 Chest to bar pull-ups
20 Floor presses, BW/.75xBW
10 Handstand push-ups

Notes: KB swings are overhead. Russian twists are L+R=1 rep. As always, scale as needed with the guidance of your Coach.


Black Friday Offer


CrossFit Birmingham WOD - Tuesday, November 25, 2014

Posted by Rigorous 1 Comment

::Power Warm-up::

Four rounds NOT for time:

5 Wall walks
10 Evil wheel roll-outs


10 Deadlifts, 225#/155#
40 Double unders
  8 Deadlifts, 225#/155#
40 Double unders
  6 Deadlifts, 225#/155#
40 Double unders
  4 Deadlifts, 225#/155#
40 Double unders
  2 Deadlifts, 225#/155#
40 Double unders

Notes: Keep wall walks deliberate - do not just slide your feet down the wall to the bottom position. 

CrossFit Birmingham WOD - Monday, November 24, 2014

Posted by Rigorous 1 Comment

We will MAX and hit our clean PRs next Monday!

::Skills | Strength:: (Week 8 of 8 of our "Bigger Clean programming for #NovemberGAINZ)

A. Clean dead + full clean x 6 sets (ascending)
B. Power clean - 5x1 (submaximal, but heavy)


1-2-3-4-5-6-7-8-9-10 Reps

Toes to bar
Burpee box jumps, 24"/20"
Wall ball shots, 20#/14#


Closed on Thursday for Thanksgiving

CrossFit Birmingham - Saturday, November 22, 2014

Posted by Rigorous 0 Comments

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


::Rigorous Barbell::

10 Minute AMRAP

30 Power snatches, 75#
30 Power snatches, 105#
30 Power snatches, 135#
30 Power snatches, 165#



For time:

50 Calories on Rower
40 Toes 2 bar
30 Double KB cleans, 53#

CrossFit Birmingham WOD - Thursday, November 20, 2014

Posted by Rigorous 1 Comment

Perform in *any* order for time of:

500 Meter row
  30 Toes to bar
  30 Burpees
  30 Thrusters, 105#/75#
  30 Ring dips
  30 Overhead walking lunge steps, 45#/25# (bumper)

World Class Fitness

CrossFit Journal October 2002


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Mobility WOD

Motor Theory:  Simple Tools for Programming Flow, Connection, Complexity, Athleticism  with Carl Paoli | Pro Episode #85

One of the outside critiques of classical strength and conditioning training is that it is heavy on simple repetition and light on athleticism. Don’t get me wrong, athletes with already highly developed motor skills perform just fine in the gym and outside. The problem crystalizes when observe ridiculously strong athletes or those athletes that can perform heroic feats of work output (rowers, runners, swimmers, CrossFitters) trying to engage in any skill that departs from something that looks a lot like “exercising”.  It’s not really an easy problem to solve actually.  Brilliant coaches struggle with this problem. How do we make...

Barbell Programming for GPP w/ Dave Spitz of Cal Strength (Feat: Noah Ohlsen) | MWOD Community Video

It is most definitely NOT a new idea. Systematically and methodically programming the barbell/strength training aspects of your Strength and Conditioning program (or GPP program) is the foundation of progress in the gym. Heck, every master coach I know has been beating me over the head with this idea for as long as I started listening. The problem of course is that nearly every S&C coach I run into is very savvy about building brutally strong people, but pretty clueless about building well conditioned people at the same time. Except for some prowlering, dragging, and sprinting, my experience with most...

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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