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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Latest Activity


Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Monday, June 29, 2015

Coach Coltey hits this 275lb snatch for the WIN at the WODLIFE Summer Games Competition this past weekend!It was a 3 way tie going into this final event of the snatch ladder. This lift (matching his PR) was done at the last event of the day. His next closest competitor failed at the weight moments before. Coltey came through and the video shows how it all went down!::Warm-up | Skill::A1. Hollow rocks 3x10 reps A2. Arch rocks 3x10 reps::Strength::Clean + hang  clean + 2 front squats x 5 sets (ascending)::WOD::Seven minute AMRAP  5 TnG Power cleans, 135#/95# 10 3-point-contact push-ups (ankles crossed with only 1 foot contacting floor) 20 Lateral bar jumpsNotes: 7 minutes of GO!See More
19 hours ago

Coach
Rigorous posted a blog post

CrossFit Birmingham - Sunday, June 28, 2015

Coach Coltey wins the WODLIFE Summer Games Elite Mens division and was the only one to complete the snatch ladder at 275lbs. Amanda had a strong showing in the Womens RX division tying for 5th out of a strong field of 23 women.Our little gym rats got in on the action too! Gavin and Lily both placed first in their respective groups. Colin was there to support his big bro and little sis. ;)Come out today to watch teams as Coach Luke, Joe, Cam, and one of Lukes CrossFitting buddies from home make up a team! We'll see you there - Avondale Brewing Company.See More
yesterday

Coach
Rigorous posted blog posts
Saturday

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, June 26, 2015
Friday

Blog Posts

CrossFit Birmingham WOD - Monday, June 29, 2015

Posted by Rigorous 0 Comments


Coach Coltey hits this 275lb snatch for the WIN at the WODLIFE Summer Games Competition this past weekend!

It was a 3 way tie going into this final event of the snatch ladder. This lift (matching his PR) was done at the last event of the day. His next closest competitor failed at the weight moments before. Coltey came through and the video shows how it all went down!

::Warm-up | Skill::

A1. Hollow rocks 3x10 reps
A2. Arch rocks 3x10 reps

::Strength::

Clean + hang  clean + 2 front squats x 5 sets (ascending)

::WOD::

Seven minute AMRAP

  5 TnG Power cleans, 135#/95#
10 3-point-contact push-ups (ankles crossed with only 1 foot contacting floor)
20 Lateral bar jumps

Notes: 7 minutes of GO!

CrossFit Birmingham - Sunday, June 28, 2015

Posted by Rigorous 0 Comments

Coach Coltey wins the WODLIFE Summer Games Elite Mens division and was the only one to complete the snatch ladder at 275lbs. Amanda had a strong showing in the Womens RX division tying for 5th out of a strong field of 23 women.

Our little gym rats got in on the action too! Gavin and Lily both placed first in their respective groups. Colin was there to support his big bro and little sis. ;)

Come out today to watch teams as Coach Luke, Joe, Cam, and one of Lukes CrossFitting buddies from home make up a team! We'll see you there - Avondale Brewing Company.

CrossFit Birmingham - Saturday, June 27, 2015

Posted by Rigorous 0 Comments

CFB is closed today as we'll be at the WODLIFE Summer Games supporting our athletes and CrossFit community.

Join us - details here > https://www.facebook.com/events/480262138788172/

CrossFit Birmingham WOD - Friday, June 26, 2015

Posted by Rigorous 1 Comment

:: Warm-up | Skill::

A1. Wall walks, 3x4 reps
A2. Handstand holds, 3x10 seconds

::WOD::

For time:

  4 Pull-ups
  4 Front squats, 95#/65#
  2 Handstand push-ups
  6 Pull-ups
  6 Front squats, 95#/65#
  3 Handstand push-ups
  8 Pull-ups
  8 Front squats, 95#/65#
  4 Handstand push-ups
10 Pull-ups
10 Front squats, 95#/65#
  5 Handstand push-ups
  8 Pull-ups
  8 Front squats, 95#/65#
  4 Handstand push-ups
  6 Pull-ups
  6 Front squats, 95#/65#
  3 Handstand push-ups
  4 Pull-ups
  4 Front squats, 95#/65#
  2 Handstand push-ups

Notes: You may kip handstands. As always, scale loads as needed with the guidance of your coach.

See the rep scheme pattern? We go up the ladder then back down.

CrossFit Birmingham WOD - Thursday, June 25, 2015

Posted by Rigorous 1 Comment

::Strength | Skill::

Push-ups... simple? Yes. Easy? It should be.

We'll go over proper technique, how to get stronger, and if that bores you, I'll teach you the triple clap push-up. ;)

::WOD::
12 Minute AMRAP

10 Romanian Deadlifts aka RDL (or Stiff legged deadlifts) 135#/95#
12 Toes to bar
  8 Floor presses, 135#/95#

Notes: Use one bar with the SAME load. With RDLs, keep constant tension on the hamstrings - the weight does not touch the floor between reps.

Floor presses - this is a controlled movement. You'll get the barbell in place the exact same way as when we get the barbell up for floor wipers. You'll dump the bar above/overhead. Feet can be planted on the floor with the knees bent or straight as in the video.

CrossFit Birmingham WOD - Wednesday, June 24, 2015

Posted by Rigorous 1 Comment

::Strength | Skill::

Snatch, 1-1-1-1-1-1-1

- Technique > Consistency > Intensity
- Work up to a heavy single
- Power or full or split snatch, based on your mobility and experience level
- No press outs (ever)

::WOD::

Three rounds for time of:

15 Kettlebell swings, 53#/35#
15 Box jumps, 24"/20"
15 Weighted sit-ups, 45#/25#

CrossFit Birmingham WOD - Tuesday, June 23, 2015

Posted by Rigorous 2 Comments

Colin focusing on his back squats with textbook form. [Knees tracking properly over laces, hip crease below knee, neutral spine, and balanced.]

"Broken DU Karen"

For time:

50 Wall ball
150 Double unders
50 Wall ball
100 Double unders
50 Wall ball
50 Double unders

Post thoughts and experiences to comments.

Compare to August 1, 2014.




CrossFit Birmingham WOD - Monday, June 22, 2015

Posted by Rigorous 1 Comment

::Strength::

Clean & Jerks 1-1-1-1-1-1-1

- As ALWAYS, technique and consistency before INTENSITY (load)
- If technique is sound and consistency is there, you may go up in weight for the next set
- Work to a heavy (relative) single based on your level

::WOD::

EMOTM for 10 Minutes of:

4 Power cleans, TnG
8 Push-ups on barbell

At the 11 minute mark, start your #ErrDayAbs work

Choose from: 50 Russian twists | 50 T2B | 50 Parallette shoot throughs | 50 Sit-ups

Notes: Choose a moderate load for power cleans that you can TnG (Touch and Go) with

World Class Fitness

CrossFit Journal October 2002
 
 
 

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