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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What's The WOD For Today? Scroll Down...


 

Events

January 1

Thursday

January 17

Saturday

March 8

Sunday

Latest Activity


Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, January 30, 2015
"For members who are not doing the WLC this time around, here's a snapshot of the backend of the system we use. It's an accountability graph that shows how you're doing and where you can improve or sustain. Along with a gym…"
5 hours ago

CFB
Allison Boles left a comment for Allison Boles
"Thank you Carrie!! I'm excited to be back!!"
19 hours ago

Coach
Carrie left a comment for Allison Boles
"So good to see you on here Allison!! Welcome, welcome!!"
19 hours ago

CFB
Allison Boles is now a member of CrossFit Birmingham
19 hours ago

Blog Posts

CrossFit Birmingham WOD - Friday, January 30, 2015

Posted by Rigorous 1 Comment

"training"

::WOD::

Five rounds for time of:

10 Sumo deadlift high pull, 95#/65#
20 Weighted sit-ups, 20#/14# med ball
10 Power snatch, 95#/65#
20 Second hanging L-sit (accumulate time)

Notes: Use same bar/load.

CrossFit Birmingham WOD - Thursday, January, 29, 2015

Posted by Rigorous 1 Comment

6:30pm Barbell Class [Thursdays]

- Need more mechanics and technique training?
- Need to refine your skills?
Straight up barbell training!

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::Strength | Skill::

Strict press - Find your MAX in 10 minutes
- From stands

::WOD::

15-12-9-6-3 Reps of:

Kettlebell swings, 53#/35#
Floor presses, BW/0.7xBW
Wall ball, 20#/14#
Floor wipers, BW/0.7xBW

CrossFit Birmingham WOD - Wednesday, January 28, 2015

Posted by Rigorous 1 Comment

::Strength::

Not for time:

Romanian Deadlifts 4x8 across (light/moderate load) 

::WOD::

Three rounds for time of:

15 Pull-ups (competitors C2B)

30 Double unders

15 Burpees

30 Double unders

15 Box jumps, 24"/20" 

30 Double unders

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Lyrics to song "You CrossFit All Week"

"Have you ever met a girl when you're lifting weights

That's pressing more than you, like I'm talking six plates.

Let me tell you the story of my hard knocks,

I was talking to this girl from the Triple River box.



She caught my attention with her pushup handstands,

Wearing Reebok Nanos and a sweet headband.

I was on the floor in an angel of sweet,

When she pulled me to my feet and said "Next set!"



She covered herself in kettlebells and climbed up a rope.

"Bro" this, "bro" that, every time that she spoke.

I checked out her bod, it was no surprise--

She had six pack abs, and seven pack thighs.



Pullups on Monday, on Tuesday run a mile,

Then Wednesday and Thursday (like it's goin outta style) she did

Snatches and lunges, squats and cleans.

She burnt out the wheel on the rowing machine!



Then when I asked "Can you take a day off?" she tried to pretend,

She said "Sure I can, it's only just a trend!"

Come on... I ain't goin for it. This what I'm goin sing:



You, you CrossFit all week

And you say it's just a trend, but your workouts never…

Continue >>>

CrossFit Birmingham WOD - Tuesday, January 27, 2015

Posted by Rigorous 1 Comment

::Power Warm-up::

AbDomination™ - 8 Minute Core Workout #5

- Triple chop crunches

- Froggers

- Alternating elbow planks

- Air grab crunches

---

::WOD::

WORKOUT 13.4

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

95 pound Clean and jerk, 3 reps

3 Toes-to-bar

95 pound Clean and jerk, 6 reps

6 Toes-to-bar

95 pound Clean and jerk, 9 reps

9 Toes-to-bar

95 pound Clean and jerk, 12 reps

12 Toes-to-bar

95 pound Clean and jerk, 15 reps

15 Toes-to-bar

95 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24,…

Continue >>>

CrossFit Birmingham WOD - Monday, January 26, 2015

Posted by Rigorous 1 Comment

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Christmas Abbott is coming to CFB in March for her Body Review Seminar!

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::Strength | Skill::

Back squats, 4x8 ~70%1RM level load across
- From stands
- Full squats

::WOD::

21-18-15-12-9-6-3 Reps for time of:

Power cleans, 95#/65#
Sit-ups

CrossFit Birmingham - Saturday, January 24, 2015

Posted by Rigorous 0 Comments

8:00am - 9:00am Rigorous Conditioning w/Luke

9:00am - 12:00pm OPEN Gym

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::Rigorous Barbell::

A. Back squats 5x5 ~75% across

B. 1 Clean + 2 hang clean x 5 sets across ~65%1RM C&J. Hang clean from just below knee.

C. Snatch 4x3 ~70%1RM

CrossFit Birmingham WOD - Friday, January 23, 2015

Posted by Rigorous 5 Comments

"The Critic" [Trailer]

By Amanda Z featuring Coltey as "the critic."

::WOD::

Perform in *any* order for time:

500 Meter row, Men - sub 1:38* | Women - sub 1:54*
    1 Traverse the rig unbroken, length of rig
 20 Double Russian kettlebell swings unbroken, 70#/35#
 20 Hang power snatches, 95#/65#
 20 Ring dips
 20 Pistols (10 each leg)
   1 Monkey bar the rig unbroken, length of rig (no skipping rungs)
 20 Parallette shoot thoughs unbroken 

*Penalty for not hitting time goal is ADD additional 20 burpees to WOD! (If you've never done a MAX 500M row, 20 burpees is actually letting you off easy ;-)

We'll go over scales and modifications in class.

World Class Fitness

CrossFit Journal October 2002
 
 
 

CrossFit


Mobility WOD

Bladder Function Redux: Be Normal Not Common | Pro Episode # 88

Legion, We’re back talking about pelvises and the rest of the south 40! This time we define what is normal for daily bladder function and what is “dys-normal” but unfortunately common. Dr. Dianna DiToro describes normal bladder function and why you should care about the fact that almost all mammals pee for about 20-30 seconds. Before we can talk about pelvic dysfunction in the gym, we need to consider what we’re doing the other 23 hours out of the day. Urinary incontinence can be the precursor to fecal incontinence, so let’s take care of our business before something hits the...

Richard Rigor' Blog

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

Rigorous Barbell Complex 2

Here’s another barbell complex for you. Scale to any weight, but add weight each round if you can. Subscribe to my Email Newsletter.

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