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...

Latest Activity


Coach
Rigorous posted a status
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Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Halloween 2014

***No 5:30pm Class This Evening***We first did this WOD on Halloween in 2008... There were no other affiliates at the time. The time cap was generous and we had members scaling as well. How fast will you complete this WOD?!"Spooky"Perform in *any* order. Must complete each exercise before moving on to the next.31 Pull-ups 31 Push-ups 31 Calories on Rower 31 Thrusters, 45# 31 Sit-ups 31 Lunges (alternating; left then right = 1) 31 Tuck jumps (jump up bringing your knees towards your chest) 31 second 1-arm plank hold (right arm) 31 second 1-arm plank hold (left arm) 31 Jumping back squats, 45#MAXIMUM time limit: 31 MinutesSee More
10 hours ago

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Thursday, October 30, 2014
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Rigorous posted blog posts
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Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Wednesday, October 29, 2014
yesterday

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Wednesday, October 29, 2014
"Compare to March 14, 2014."
yesterday

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Tuesday, October 28, 2014
Wednesday

Blog Posts

CrossFit Birmingham WOD - Halloween 2014

Posted by Rigorous 0 Comments

***No 5:30pm Class This Evening***

We first did this WOD on Halloween in 2008... There were no other affiliates at the time. The time cap was generous and we had members scaling as well. How fast will you complete this WOD?!

"Spooky"

Perform in *any* order. Must complete each exercise before moving on to the next.

31 Pull-ups
31 Push-ups
31 Calories on Rower
31 Thrusters, 45#
31 Sit-ups
31 Lunges (alternating; left then right = 1)
31 Tuck jumps (jump up bringing your knees towards your chest)
31 second 1-arm plank hold (right arm)
31 second 1-arm plank hold (left arm)
31 Jumping back squats, 45#

MAXIMUM time limit: 31 Minutes

CrossFit Birmingham WOD - Thursday, October 30, 2014

Posted by Rigorous 1 Comment

Coach Luke getting after T2B

::WOD::

For time:

100 Double unders
  21 Thrusters, 115#/85#
100 Double unders
  15 Thrusters, 115#/85#
100 Double unders
    9 Thrusters, 115#/85#

CrossFit Birmingham WOD - Wednesday, October 29, 2014

Posted by Rigorous 2 Comments

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. 
deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. 
deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. 
deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. 
deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. 
deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. 
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. 
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. 
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. 
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. 
deadlifts, 35 reps
15 box jumps, 20-inch

Notes: In larger classes, we'll pair up and count for one another.

[Video - How To Deadlift]

CrossFit Birmingham WOD - Tuesday, October 28, 2014

Posted by Rigorous 1 Comment

::Strength | Skill::

Work up to a heavy (relatively) power snatch single in 10 minutes
- No pressouts
- No muscle snatches

::WOD::

Five rounds for time of:

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

---

AdvoBar Meal Replacement Bars

CrossFit Birmingham WOD - Monday, October 27, 2014

Posted by Rigorous 1 Comment

Coach Rip on the Front Squat. He's one of the best on coaching the basic barbell movements.

::Skills | Strength:: (Week 4 of 8 our our "Bigger Clean programming for #NovemberGAINZ)

Front squats - 5x3 ascending

- From racks
- ATG (if possible)
- Final set load should be your goal max clean (and over your current max clean)

::WOD::

"Mannie"

50-40-30-20-10
Double unders
Push-ups

Compare to May 19, 2014.

CrossFit Birmingham WOD - Sunday, October 26, 2014

Posted by Rigorous 0 Comments

Rest Day

---

Three Myths of Behavior Change - What You Think You Know, But You Don't

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Get ready for tomorrow - Front squats and variations, hacks, and efficiencies. (Plus a MetCON.)

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==> Holiday Meal Replacement Shakes [Pumpkin Spice]

CrossFit Birmingham - Saturday, October 25, 2014

Posted by Rigorous 0 Comments

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

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::StrengthCON Power::

7 Minute AMRAP:

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

--

::ESD:: 

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

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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)

::Skills::

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

::WOD::

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

World Class Fitness

CrossFit Journal October 2002
 
 
 

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