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
- KB Russian swings
- Russian twists
A. EMOTM for 12 Minutes
Even: 5 Deadlifts, 225#/155# (Unbroken) + 20 lateral bar jumps
Odd: 15 Toes to bar
Rest 2 minutes, then
B. RUN a sustained pace for 8 minutes.
::Skills | Strength:: (Week 3 of our "Bigger Clean" programming for #NovemberGainz)
A. Clean pulls - 3x3
B. Clean high pulls - 3x3
C. Full cleans - 3x3
Notes: Work technique and proper movement patterns. Work up to 90% of 1RM Clean. Work lower if movement isn't dialed in yet. Coach(es) will check your movement patterns to keep you on track so you don't sacrifice form to work with heavier loads.
10 Minute Cindy
Continuing tomorrow with our quest for heavier cleans. #NovemberGains
CF = CrossFit
BHM = FAA Identifier code for Birmingham airport
So we use #CFBHM to tag things related to CrossFit Birmingham online.
Being a RUSH fan, I got this idea from their song YYZ, which is the identifier for Toronto Pearson International Airport, the bands native area of Toronto.
8:00am - 9:00am Rigorous Conditioning w/Luke
9:00am - 12:00pm OPEN Gym
Power snatch + hang snatch - 4x1 @70% 1RM Snatch
Power clean + push jerk - 4x1 @70% 1RM C&J
Back squat - 3x5
AMRAP in 10 Minutes of:
7 Ring dips
2 Legless rope climbs
1 Turkish get-up, (each arm)
"Max Effort Events"
A. 1 Minute MAX "double squat" wall ball shots, 20#/14# (scale weight as needed)
B. 1 Minute MAX double unders
C. 1 Minute MAX reps pull-ups (no butterfly - regular kip ok)
D. 1 Minute MAX reps thrusters, 135#/115#/95#/75#/60# USE ONLY these loads (newbies may scale)
E. 500 Meter MAX Effort row
Notes: Perform in this order as a group (except final row - you'll stagger starts). You'll have 3 minute rest periods between "events."
This events will test your skills and power output. All members in today will complete these events.
CrossFit Journal October 2002