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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Blog Posts

CrossFit Birmingham WOD - Friday, March 27, 2015

Posted by Rigorous 1 Comment


27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

Scaled weight is 65lb./45lb.

***If you are not registered for the open, you may modify and RUN instead of ROW. 400, 400, 200, 200 meters.

CrossFit Birmingham WOD - Thursday, March 26, 2015

Posted by Rigorous 1 Comment

It's the last week of the OPEN. Once we finish, it'll be time to dig in to the programming and make some strides!

What do you think the final OPEN Workout 15.5 will be?


Five rounds for time of:

10 Pull-ups
10 Floor presses (feet elevated), 135#/95#
80 Speed step singles

Notes: Scale as needed as we can only guess what the OPEN will bring. 

CrossFit Birmingham WOD - Wednesday, March 25, 2015

Posted by Rigorous 1 Comment

::Power Warm-Up::


- KB Swings
- Medball Russian Twists


EMOTM for 14 Minutes of:

Even: 6 Squat cleans, 50-60% of 1RM
Odd: 40 Double unders


AdvoCare Spark® Energy - The Best Focus and Energy Drink

CrossFit Birmingham WOD - Tuesday, March 24, 2015

Posted by Rigorous 1 Comment

::Strength | Skill::

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


Five rounds for time of:

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

Compare to October 28, 2014.

CrossFit Birmingham WOD - Monday, March 23, 2015

Posted by Rigorous 1 Comment

Look at the positioning between the front and back squat, mainly the torso. How does yours compare? We'll see during class.


Front squats, 4x3 (ascending), then hit your 1RM for the day


"Bergeron Beep Test"

EMOTM for as long as possible:

7 Thrusters, 75#/55#
7 Pull-ups
7 Burpees

Notes: On strength, we're NOT looking for a 3RM, but if it happens it's all good. We're just getting your body under a heavy (relatively) load and sending the "signal" to the muscle to tell it to keep it's mass and strength. 

For the WOD - continue on for as long as you can. SCALE the load as needed. This is designed to be very light - we're looking for endurance and stamina on this.

Compare beep test to September 8, 2014.

"Know Your Level"

Front Squat for 1 Rep:

Yellow   .25xBW
Orange  .50xBW
Purple   .75xBW
Blue       1xBW
Green     1.25xBW
Brown    1.75xBW
Black      2.25xBW

CrossFit Birmingham - Saturday, March 21, 2015

Posted by Rigorous 0 Comments

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



4 rounds for time:

50 Double unders
10 COVP supinated pull-ups
15 Burpees

COVP = Chin over vertical plane.

World Class Fitness

CrossFit Journal October 2002


Mobility WOD

Making Sense of Your Set Up w/ World Champion Matt Vincent | Pro Episode # 89

In the last decade we’ve seen an explosion in people returning to basic strength training staples like the dead lift. The masters have been on it all along of course. Pavel, DeFranco, Simmons, Glassman, etc, never stopped being the voice of reason. “You’ve got to pull.” These same coaches also realized that a great too many of us actually didn’t have the requisite capacities to actually get into this archetypal human shape. Wonder why Mike Burgener teaches the oly lifts to kids and adults from the hang position? Yep, fewer spinal errors. Wonder why we can get nearly everyone on...

Richard Rigor' Blog

Sub10Workout: Double Unders and Squat Cleans

A video posted by @rigorous73 Every minute on the minute for 10 minutes: Even: 40 Double unders Odd: 6 Squat cleans Better to get a quick sub10workout like this than no workout at all! Subscribe to my Email Newsletter.

Modified Bulletproof IF (Intermittent Fasting)

Okay, so here’s a quick schedule of my current eating pattern/timing. From the time I wake up until about noon (or even sooner), all I consume is bulletproof coffee. The butter (yes, butter) and MCT oil or coconut oil sustains … Continue reading

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