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

Click here to setup your FREE Intro!

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


Memorial Day Murph

May 25th - Memorial Day Murph - Rolling starts from 8am to 11am

"Murph"
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Rx'd at CFB is *straight sets* - do not partition. (Remember the "why" on Hero WODs - Do the work, understand the sacrifice. Do not make it "easier" by partitioning to get a better time... it's not about time. Do the work in full without partitioning - IF you can handle it.

As always, this Hero WOD (as any WOD) is scalable based on your current fitness and skill level. Bootcampers - come in for "Murph" as well!

**Drop-ins welcome** ($20 cash drop-in fee)

Events

Latest Activity


Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Tuesday, May 26, 2015

::Strength | Skill::Power snatch - work up to a heavy single in 10 minutes. NO pressouts.::WOD::Five rounds for time of:  6 TnG Power snatches, 115#/75#12 Box jumps, 24"/20"24 Double undersNotes: TnG = touch and go. Rest bar overhead or in hang position.See More
4 hours ago

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Memorial Day, May 25, 2015
4 hours ago
Ellie Tarence is now a member of CrossFit Birmingham
6 hours ago

Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Memorial Day, May 25, 2015

May 25th - Memorial Day Murph - Rolling starts from 8am to 11am"Murph"1 Mile run100 Pull-ups200 Push-ups300 Squats1 Mile runRx'd at CFB is *straight sets* - do not partition. (Remember the "why" on Hero WODs - Do the work, understand the sacrifice. Do not make it "easier" by partitioning to get a better time... it's not about time. Do the work in full without partitioning - IF you can handle it (we'll scale you, but no partitioning).As always, this Hero WOD (as any WOD) is scalable based on your current fitness and skill level. Bootcampers - come in for "Murph" as well!**Drop-ins welcome** ($20 cash drop-in fee)---There will be no other class/workout times today. EVERYONE does Murph. We'll scale you as needed or even put a 20lb vest on you!See More
yesterday

Blog Posts

CrossFit Birmingham WOD - Tuesday, May 26, 2015

Posted by Rigorous 0 Comments

::Strength | Skill::

Power snatch - work up to a heavy single in 10 minutes. NO pressouts.

::WOD::

Five rounds for time of:

  6 TnG Power snatches, 115#/75#
12 Box jumps, 24"/20"
24 Double unders

Notes: TnG = touch and go. Rest bar overhead or in hang position.

CrossFit Birmingham WOD - Memorial Day, May 25, 2015

Posted by Rigorous 1 Comment

May 25th - Memorial Day Murph - Rolling starts from 8am to 11am

"Murph"
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Rx'd at CFB is *straight sets* - do not partition. (Remember the "why" on Hero WODs - Do the work, understand the sacrifice. Do not make it "easier" by partitioning to get a better time... it's not about time. Do the work in full without partitioning - IF you can handle it (we'll scale you, but no partitioning).

As always, this Hero WOD (as any WOD) is scalable based on your current fitness and skill level. Bootcampers - come in for "Murph" as well!

**Drop-ins welcome** ($20 cash drop-in fee)

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There will be no other class/workout times today. EVERYONE does Murph. We'll scale you as needed or even put a 20lb vest on you!

CrossFit Birmingham - Sunday, May 24, 2015

Posted by Rigorous 0 Comments

Rest Day

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Watch the Regionals at http://games.crossfit.com

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May 25th - Memorial Day Murph - Rolling starts from 8am to 11am

"Murph"
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Rx'd at CFB is *straight sets* - do not partition. (Remember the "why" on Hero WODs - Do the work, understand the sacrifice. Do not make it "easier" by partitioning to get a better time... it's not about time. Do the work in full without partitioning - IF you can handle it.

As always, this Hero WOD (as any WOD) is scalable based on your current fitness and skill level. Bootcampers - come in for "Murph" as well!

**Drop-ins welcome** ($20 cash drop-in fee)

CrossFit Birmingham - Saturday, May 23, 2015

Posted by Rigorous 0 Comments

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

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May 25th - Memorial Day Murph - Rolling starts from 8am to 11am

"Murph"
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Rx'd at CFB is *straight sets* - do not partition. (Remember the "why" on Hero WODs - Do the work, understand the sacrifice. Do not make it "easier" by partitioning to get a better time... it's not about time. Do the work in full without partitioning - IF you can handle it.

As always, this Hero WOD (as any WOD) is scalable based on your current fitness and skill level. Bootcampers - come in for "Murph" as well!

**Drop-ins welcome** ($20 cash drop-in fee)

CrossFit Birmingham WOD - Friday, May 22, 2015

Posted by Rigorous 1 Comment

::WOD::

Two rounds for time of:

10 Unbroken squat cleans, 135#/95#
20 Unbroken double unders
10 Unbroken overhead squats, 135#/95#
20 Unbroken double unders
  1 Rope climb
20 Unbroken double unders
20 Unbroken box dips
20 Unbroken double unders
50 Unbroken Russian swings, 70#/53#
20 Unbroken double unders

Notes: Scale loads as needed and break when needed. DUs can be scaled to 100 unbroken singles or simply broken DUs. For Rx designation, all reps in both rounds must be unbroken.

CrossFit Birmingham WOD - Thursday, May 21, 2015

Posted by Rigorous 3 Comments

***No 9am Class Today***

AbDomination™ - 8 Minute Core Workout #6
4 exercises, 30 seconds each, 4 rounds:

Froggers
Triple Chop Crunches
Alternating Twisting Elbow Planks
Air Grabs

::WOD::

Death By 10 Meters

First minute run 10 meters
Second minute run 20 meters
Third minute run 30 meters...
and so on.
Continue for as long as you can. If you do not complete the prescribed number of meters within a particular round, you're done!

*The 10 meters will be measured off by cones (~33 feet). You will tap your fingers down once you're behind the "line" of the cones and run back and forth to complete the number of meters for each minute you're on.*

Compare to April 24, 2014.

CrossFit Birmingham WOD - Wednesday, May 20, 2015

Posted by Rigorous 1 Comment

::Power Warm-up::

Tabata
- Hanging L Sit holds (scale = knee up holds)
- Dynamic planks

::WOD::

6-8-10-12-10-8-6 Reps of:

Toes to bar
Burpees over bar
Deadlifts, 225#/155# (no singles at any time)

[How to Deadlift - Video]

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Remember your #ErrdayWORK and get a * by your name!

CrossFit Birmingham WOD - Tuesday, May 19, 2015

Posted by Rigorous 1 Comment

::Strength | Skill::

3 rep barbell complex x 5 sets (not for time)

Power snatch > Hang squat snatch > Overhead squat

- WORK technique
- Increase in load ONLY if technique is solid and CONSISTENT
- Note heaviest load on whiteboard

AMRAP in 9 Minutes

  3 Cleans (power or squat), 205#/135#
  6 Handstand push-ups
12 Box jumps, 24"/20" (land and stand)

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World Class Fitness

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