Our Training Facility
CrossFit Birmingham
157 Resource Center Pkwy. Ste. 103
Birmingham, AL 35242 [ Map ]
205.991.1909
Photos
What is CrossFit?
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.
Events
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10 Minute Cindy CFB Competition
November 21, 2009 from 9am to 11am – CrossFit Birmingham
ALL athletes are welcome - Members, non-members, friends, family, etc... Max rounds of: 5 pull-ups, 10 push-ups, and 15 squats in 10 minutes! We'll have scaled pull-up heats as well (band pull-up...
Organized by Rigorous | Type: cfb, fun, competition
CrossFit Birmingham | Rigorous Bootcamp | Richard Rigor
Scroll down for the Workout Of the Day (WOD)
CrossFit Birmingham Foundations Workshops
3.5 Hour Intensive Classroom & Exercise Instruction
This is a prerequisite for all new members.
===> Read about our Foundations Workshops here. <===
Latest Activity
Read this first!
Blog Posts
CrossFit Birmingham WOD - Friday, November 20, 2009
20 Consecutive double unders (scale = 20 non consecutive DUs or 200 singles), then perform in *any* order:
5 Consecutive (can't miss) box jumps, 36"/26" (scale = 50 box jumps, 20")
5 Consecutive (can't miss) one arm barbell snatches, 85#/40#DB (scale = 50% of weight with 25 snatches)
15 Consecutive double squat wall ball, 20#/14#. If you fail, perform 15 regular wall balls and run 200 meters
50 No push-up burpees jumping laterally over cone
500 Meter row: Men… Continue >>>
Posted by Rigorous 11 Comments
CrossFit Birmingham WOD - Thursday, November 19, 2009
Five rounds for time of :
10 Power snatches, 75#/45#
10 Toes to bar
10 Box jumps
Post experiences to comments.
CrossFit Birmingham WOD - Wednesday, November 18, 2009
"Fran"
21-15- and 9 reps for time:
Thrusters, 95#
Pull-ups
Post time and experiences to comments.
Compare to August 3, 2009.
Posted by Rigorous 5 Comments
CrossFit Birmingham WOD - Tuesday, November 17, 2009
Tabata WTF?
Tabata Protocol - For 20 seconds do as many reps of the assigned exercise as you can followed by 10 seconds of rest for 8 intervals. This equals 4 minutes total exercise.
Tabata score is the least number of reps performed in any of the eight intervals.
Tabata Mountain climbers (Right
Posted by Rigorous 6 Comments
CrossFit Birmingham WOD - Monday, November 16, 2009
2 Minutes of:
Squat cleans, 35-135#
3 Minutes rest
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2 Minutes of:
Thrusters, 35-135#
3 Minutes rest
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2 Minutes of:
Push press, 35-135#
You choose the weight to MAXIMIZE total poundage lifted.
Multiply weight you choose for each exercise by number of completed reps within the allotted time. Calculate your total for each exercise.
Post experiences to comments.
Compare to June 15, 2009.
Posted by Rigorous 2 Comments
CrossFit Birmingham WOD - Saturday, November 14, 2009
8:00 - 8:45am Rigorous Bootcamp @CFB
9:00 - 12:00 Open Gym
Posted by Rigorous
CrossFit Birmingham WOD - Friday, November 13, 2009
Filthy Fifty (aka Chuck Norris)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post thoughts, experiences, and Chuck No… Continue >>>
Posted by Rigorous 5 Comments
CrossFit Birmingham WOD - Thursday, November 12, 2009
400 Meter run
21 Snatches, 95#
400 Meter run
15 Snatches, 95#
400 Meter run
9 Snatches,95#
400 Meter run
Start and end with a 400 meter run. These are squat snatches. You must receive the bar in a full squat. Scaled/modified version is a power snatch to overhead squat.
Posted by Rigorous 3 Comments
World Class Fitness
Open Gym Saturdays
We have open gym training on Saturdays.
What's open gym? Open gym is for members to come in and do a WOD previously missed during the week, work on Oly lifting or other skill movements, or attempt the Rigorous Underground WOD (Sub 10 minute silly Heavy MetCon type stuff).On occasion, we may have a focus on one of the Max Effort strength movements (i.e. Low rep deadlifts).
Regardless, open gym means there are no class times. Come in between 8am-12pm. I will direct new/novice CrossFitters on what you need to work on. Example: Almost everyone should come in and warm-up with practicing double-unders.
Open gym Saturdays are perfect to practice the fundamental movements that you are weak in. Med ball cleans, jerks, and the kipping pull-up come to mind... Everyone needs to/can improve on form, technique, and consistency.
Non-member novice/advanced CrossFitters can come in and pay a drop-in fee of $20.
New to CrossFit? Call and schedule your Free Fitness Evaluation / Intro To CrossFit.
205.991.1909
Notes
Ed and Kaelan
For those members who know Ed and Kaelan, I have updates on how they are doing. Ed is in D.C. and loving his job. He received a promotion to lieutenant colonel and continues to CrossFit at a really big box. Kaelan has been ordained and is stationed in San Diego. I'm sure he continues to be in great shape but not sure of his CrossFit status.
Created by Carrie Oct 1, 2009 at 3:49pm. Last updated by Carrie Oct 1.
Open Gym
We have open gym training on Saturdays.
What's open gym? Open gym is for members to come in and do a WOD previously missed during the week, work on Oly lifting or other skill movements, or attempt the Rigorous Underground WOD (Sub 10 minute silly Heavy/ MetCon type stuff).
On occasion, we may have a focus on one of the Max Effort strength movements (i.e. Low rep deadlifts).
Regardless, open gym means there are no class times. Come in between 8am-12pm. I will direc
Created by Rigorous Jan 16, 2009 at 7:54pm. Last updated by Rigorous Jan 17.
CFB Foundations Workshop
CrossFit Birmingham
Foundations Workshop
The Foundations Workshop is a 3 ½ hour classroom a
… Continue >>>Created by Rigorous Nov 15, 2008 at 6:17pm. Last updated by Rigorous Nov. 17, 2008.
How To Get Started At CFB
Created by Rigorous Sep 14, 2008 at 10:31pm. Last updated by Rigorous Nov. 16, 2008.
Thank you!
Heartfelt thanks to our CrossFit Community for making Saturday such a big success! Some of our members made special concessions to be with us on Saturday. Thank you for showing up and for bringing others with you. We feel truly blessed and give special thanks to our members, friends and family for your support, especially to the following individuals: -Alima for the cupcakes, granola and all of your help setting up (even though you only had 3 hours of sleep); -Allis for your pasta, tea, lemonade… Continue >>>
Created by Carrie Nov 11, 2008 at 9:14am. Last updated by Carrie Nov. 11, 2008.
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The 9 Foundational CF Movements
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