CrossFit Birmingham 157 Resource Center Pkwy. Ste. 103 Birmingham, AL 35242 [ Map ] 205.991.1909
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.
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Birmingham Corporate Wellness
24 Day LEAN Out
We are a licensed CrossFit Affiliate - EST. 2007
Come hangout with us on Sunday to watch who will be crowned the fittest on Earth! Bring an appetizer or refreshment of choice if you would like. Friends are welcome.1 Comment 1 Favorite
Jessica Johnson will teach us about the benefits of Young Life Natural Oils. Discover total body wellness. With essential oils and vitamins, you'll uncover a healthier you. Join us Wednesday evening…0 Comments 0 Favorites
Mike (Cannon) staying focused.
::WOD:: Welcome to the Friday Grind
"Just Do Some Work"
Perform in *any* order for time:
500 Meter row, Men sub 1:38 | Women, sub 1:50
20 Power snatches, 95#/65#
20 Bar muscle-ups
20 Ring dips
2 Non-consecutive 100 meter suitcase carry walks, 53#/35# (100 meters complete each hand)
2 Non-consecutive rope climbs
400 Meter run
20 Handstand push-ups
Notes: Scale as needed.
Bar muscle-ups - Perform 40 pull-ups
Ring dips - use band for assistance or parallette dips
Rope climbs - hang on rig for 30 seconds each time
HSPU - Use abmats to shorten range of motion, feet on box HSPU, or regular push-ups
Suitcase carry is simply walking with the weight at your side. Keep core tight and shoulders square. The uneven loading will tax your core.
Reebok CrossFit Games Frantasy Land Team WOD Today!
Russian Kettlebell swings
EDT (Escalating Density Training)
5 Strict pull-ups
5 Strict barbell presses
Notes: Strict movement pattern is KEY. Use a band if needed for pull-ups. Choose a strict press weight of approximately a 10RM. As you get later into the workout, you may need to lessen the reps as needed to keep moving. So instead of doing 5 strict pull-ups, you may only be able to get 3, before moving back to the strict barbell presses again. This is fine. In the end, you will add up ALL of your reps of each.
Mark with full effort during the WOD.
::Warm-up | Skills::
Pose run drills [video]
EMOTM for 10 Minutes:
3 Front squats, Men - 1xBW/ Women .70xBW
Then at the 11 minute mark,
Run 9 minutes continuously at a pace you can sustain.
Notes: No stands, you'll clean the first rep (squat cleans okay). Scale as needed. After the EMOTM, you'll run starting at the 11 minute mark. GO!
Hang power clean - Work up to a heavy single for the day (~12 Minutes)
Eight rounds for time of:
5 Hang power clean and press, 135#/95#* (bar cannot touch floor once set begins)
30 Double unders* (unbroken for RX designation)
10 Box jumps, 24"/20"
Notes: Scale as needed for the best workout for you. To earn RX, you also need to complete the 30 double unders unbroken. Hang power clean and presses are just that - presses, no jerks.
Elle St. Charles competed at the 2014 USA Weightlifting Nationals competition in Salt Lake City this past Friday.
She successfully hit 76kg on the snatch and 90kg on the C&J for a 166kg total.
Only 11 other women in her weight class (30+ athletes @69) snatched more than her at this National level event!
CrossFit Journal October 2002