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

Sewook is now a member of CrossFit Birmingham
9 hours ago

Carrie commented on Rigorous's blog post CrossFit Birmingham WOD - Wednesday, August 27, 2014
"Congratulations on your DU's Michelle!"
10 hours ago

Rigorous posted blog posts
10 hours ago

Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Wednesday, August 27, 2014
12 hours ago

Michelle McNeely shared Rigorous's blog post on Facebook
15 hours ago

Michelle McNeely commented on Rigorous's blog post CrossFit Birmingham WOD - Wednesday, August 27, 2014
"Yay for getting DU's FINALLY! (or at least more than 1 at a time!!!) "
15 hours ago

Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Tuesday, August 26, 2014

Carrie commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, August 22, 2014
"I used a 30# bar for this wod. For us girls who like to make a comparison, I think it's important to note, also for my own personal reference.""

Blog Posts

CrossFit Birmingham WOD - Thursday, August 28, 2014

Posted by Rigorous 0 Comments

::Barbell Warm-up::

Snatch Transfer Skills [watch video]


Power snatch - Work up to a heavy single in ~12 Minutes
- No pressouts 


Six rounds for time of:

  8 Hang power snatches, 75#/55#
10 Box jumps, 24"/20"
  8 Toes to bar

CrossFit Birmingham WOD - Wednesday, August 27, 2014

Posted by Rigorous 3 Comments

Running drills at noon.



20 RIng rows
30 Wall ball shots


"Get Back to the Rope, Cindy"

20 Minute AMRAP

  5 Pull-ups
10 Push-ups
15 Squats
30 Double unders

CrossFit Birmingham WOD - Tuesday, August 26, 2014

Posted by Rigorous 2 Comments

::Skills and Drills::

Grease the Groove for bear complex

EMOM for 10 Minutes

3 Sets of Bear Complex

Then immediately run 8 minutes at a sustainable pace.

Notes: Bear Complex load needs to be TnG and sustainable for the 10 minutes. You're training for POWER here, not absolute strength. The 3 sets of Bear Complex will take right around 25-28 seconds to complete.

Compare to March 12, 2014.

CrossFit Birmingham WOD - Monday, August 25, 2014

Posted by Rigorous 4 Comments


Three rounds NOT for time:
20 Walking lunge steps
  7 No kip toes to bar or leg raises


Week 7 of 8 of our Deadlift Program

Deadlifts, 4x2 Tempo 20X0


10-9-8-7-6-5-4-3-2-1 Reps of:

Power cleans, 115#/75#
Burpees over bar

Notes: You need to demonstrate to be able to touch and go AT LEAST 5 reps with the power cleans. If you cannot do this during warm-up, scale weight as needed. 

CrossFit Birmingham - Saturday, August 23, 2014

Posted by Rigorous 0 Comments

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

Rigorous Barbell Work (option for OPEN Gym)

Clean + 2 Front squats x 4 sets @70% 1RM Clean
Back squats, 3x8 @80%
Behind neck snatch grip push press, 4x5 @50% 1RM Snatch

World Class Fitness

CrossFit Journal October 2002


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Mobility WOD

Coaching Buttwinkers | Pro Episode #77

Coaches! In today’s user request video, we talk to our own mega-strength guru, Kristin Newman about coaching strategies for buttwinkers. Also, check out this hip mobility video from our find a fault / fix a fault series.

Pelvic Floor Dysfunction with Jill Miller | Pro Episode #76

Legion! Here are 38 minutes of write-your-own-punchline opportunities, but know this: Pelvic floor dysfunction is gnarly. It’s also treatable. Super yogi badass, Jill Miller is here to talk about your pelvic floor and what the best and easiest ways to make radical changes toward maintaining or reclaiming function of your South 40 bits.

Richard Rigor' Blog

How I Make My Bulletproof Coffee

Okay, here’s a step by step on how I make my bulletproof coffee. It’s great first thing in the morning. Plenty to sustain me till mid/late morning when I take my first protein shake. No excuses now – here you … Continue reading

How To Do Ring Rows

I’ve seen this simple exercise screwed up a bunch of times, so here’s how to do them. Keep your body planked out (core rigid, body straight) Think of your hands as “hooks” and pull back with your elbows Squeeze your … Continue reading

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